Download SPORT SPECIFIC CONSULTING Athlete Power

SPORT SPECIFIC CONSULTING
Athlete Power Development
Presented By: Robert Rose, CSCS
August 2009
SPORT SPECIFIC CONSULTING
Athlete Power Development
Rob Rose, has been conditioning athletes
since 1990. He is considered a leader in
reaction and first-step training. Rob has
used his innovative ideas in training top
level professional, college, and amateur
athletes for football, soccer, basketball,
hockey, baseball and lacrosse. Rob is a
graduate of George Mason University with
a degree in Sports Medicine and worked
for five years in the field of athletic training
and sports physical therapy. He conducts
lectures and workshops on sports-specific
training throughout the area. Rob is
dedicated to helping each of his clients
reach their maximum potential in both
athletics and life.
SPORT SPECIFIC CONSULTING
Athlete Power Development
OVERVIEW
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Definition of Core
Muscle Groups
Benefits of Core Training
Research
Drills/Exercises
SPORT SPECIFIC CONSULTING
Athlete Power Development
DEFINITION
• Center Point of all Power for the Body!
• Effectively Recruit Trunk Musculature and Control
Lumbar Spine During Dynamic Movements
• Strengthening or Stabilizing Muscle or Muscle Group
Establishing the Core
SPORT SPECIFIC CONSULTING
Athlete Power Development
DEFINITION
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Various Schools of Thought:
– Entire Spine
– Power Center: From Lower Ribs to Bottom of Butt (Joseph Pilates)
– All of the Above Combined Plus Hip Flexors.
(Strength/Performance Coaches)
– Some Add the Muscles of the Scapulae
SPORT SPECIFIC CONSULTING
Athlete Power Development
MUSCLE GROUPS
-Back
-Abdominals
-Hip Flexors
SPORT SPECIFIC CONSULTING
Athlete Power Development
MUSCLE GROUPS
• Back
– Erector Spinalis Group
– Inner Spine Muscles
– Glute Muscles
SPORT SPECIFIC CONSULTING
Athlete Power Development
MUSCLE GROUPS
• Abdominals
– Rectus Abdominus
– Internal/External Obliques
– Transverse Abdominus
SPORT SPECIFIC CONSULTING
Athlete Power Development
MUSCLE GROUPS
• Hip Flexors
– Rectus Femoris
– Psoas, Illiacus
– Sartorius, Tensor Fascia
SPORT SPECIFIC CONSULTING
Athlete Power Development
BENEFITS
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Improve Balance/ Stability
Improve Posture
Improved Muscular Power
Improved Strength
Decreases Injury Potential
• Increase Efficiency
• Correct Imbalances/
Weaknesses
• Better Sleep
• Increased Energy Levels
• SIX PACK!
SPORT SPECIFIC CONSULTING
Athlete Power Development
RESEARCH
• Decreased Core Stability May Predispose Athletes to Injury
-Appropriate training may reduce injury!
(Wilson et al., Journal of American Academy Ortho Surgery, Sept. 2005)
• Female Athletes Increased Hamstring Strength and Vertical Jump
Through PLYO and Balance Training.
(Myer et al, Journal of Strength and Conditioning, May 2006)
• Centreville Football
SPORT SPECIFIC CONSULTING
Athlete Power Development
DRILLS
• Floor Exercises
-Crunch
-Alternating Pike
-Crunch Twist
-Abdominal Bridge Variations
-Plank Series
-Superman
-Russian Twist
-6 & 60s
-Leg Raise
-Oblique Crunch and Reach
SPORT SPECIFIC CONSULTING
Athlete Power Development
DRILLS
• Medicine Ball Exercises
-Sit-Up
-Standing Trunk Rotation
-Leg Raise
-Superman
-Walk-over
-Woodchopper
-Baseball Power Throw
-Modified Reverse Crunch
SPORT SPECIFIC CONSULTING
Athlete Power Development
DRILLS
• Exercise Ball Exercises
-Crunch
-Twist Crunch
-Back Extension
-Ab Bridge
-Kneeling
-Donkey Kick
-Hip & leg Raise
-Straight Leg Raise
SPORT SPECIFIC CONSULTING
Athlete Power Development
POWER
• Definition
–Strength x Speed!
• Stretch Shortening Cycle
SPORT SPECIFIC CONSULTING
Athlete Power Development
POWER
• Research
– Combination of Core Training, Plyometrics, and Weight Training
More Effective than Separate Programs
– 12 Weeks Proven as Adequate Time for Improving Vertical Jump
– Upper Body Accounts for up to 30% of Vertical Jump Power
SPORT SPECIFIC CONSULTING
Athlete Power Development
DRILLS
• Power Exercises
•Jump Series
-Power Jumps
-Quick Jumps
-Scissor Jumps
-Ankle Flips
•Intermediate Jumps
-Tuck Jump
-Depth Jump
-Single Leg Bound
•Linear Jumps
-Linear Bounds
-Power Skips
•Chimney Jumps
-Power
-Tuck
-180s
•ACL Series
SPORT SPECIFIC CONSULTING
Athlete Power Development
DRILLS
• Balance Exercises
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1/2 Foam Roller Single Leg
Balance Board Ant/Post
Single Leg Hip Flex/Ext
Single Leg Trunk Flex
Bosu Single Leg Jump
Bosu Double Leg Jump
Bosu Single Leg Jump to 180
Single Leg Progression
SPORT SPECIFIC CONSULTING
Athlete Power Development
Core/ Power Training References
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Roniger, R.L. (2002). Training improves ACL outcomes in female athletes. Biomechanics, 1, 1-6.
Boden, B.P., Griffin, L.Y., & Garrett, W.E. Jr. (2000). Etiology and prevention of noncontact ACL
injury. The Physician and Sportsmedicine, 28(4), 1-9.
The anterior cruciate ligament: injury and rehabilitation. (2002). In Crystal Clinic Health
Information. Retrieved February 28, 2006, from www.crystalclinic.com.
Hudson, J. L. (1986). An investigation of stored elastic energy usage in women and men. In: L.
Bunker & D. Owens (Eds.), Proceedings of the Southern Association for Physical Education of
College Women Fall Conference (pp. 144-150). Carrollton, GA: West Georgia College.
Bompa, Tudor, Total Training for Young Champions, Human Kinetics, 2000.
Hudson, J. L. (1986). Coordination of segments in the vertical jump. Medicine and Science in
Sports and Exercise, 18, 242-251.
Gehri, D.J., M.D. Ricard, D.M. Kleiner, and D.T. Kirkendall. A comparison of plyometric training
techniques for improving vertical jump ability and energy production. J. Strength and Cond. Res.
12(2):85-89. 1998.
Hudson, J. L., & Owen, M. G. (1985). Performance of females with respect to males: The use of
stored elastic energy. In: D. A. Winter, R. W. Norman, R. P. Wells, K. C. Hayes, and A. E. Patla
(Eds.), Biomechanics IX-A (pp. 50-54). Champaign, IL: Human Kinetics Publishers.
Radcliffe, James, High-Powered Plyometrics, Human Kinetics, 1999