Download the Session Handout (PDF) - Idea

1/18/13
SESSION 203
TRAIN TO PLAY
WITH DYNAMAX MEDICINE BALLS
PRESENTER
LAURA CISNEROS
THE LANDSCAPE
2.3 MILLION
PARTICIPATED IN TRIATHLONS IN 2011
22% IN MARATHON EVENTS 2010-11
30% YOY IN OUTDOOR SPORTS
IDEA PT 2013
IDEA PT 2013
ADVENTURE RACES
CENTURY RIDES
BOOT CAMPS
KICK BALL
PEOPLE ARE GETTING OUT AND COMPETING AND THEY NEED
TO READY TO
PLAY
INCREASED COMPETITION =
NEED FOR INCREASE IN PREPARATION
WHY?
• Events require special training
• Most new entrants into the event fitness market are novices
• Experienced enthusiasts’ regimen often imbalanced - focuses on a
singular training mode
• Most general market fitness competitors are very injury prone due to
lack of warm-ups, cool downs, life-style, and poorly balanced
programming
• They are not pro athletes, but still require a well-balanced, versatile
fitness skill set
IDEA PT 2013
IDEA PT 2013
LACK OF PREPARATION =
IMBALANCE & INJURY
LACK OF PREPARATION =
IMBALANCE & INJURY
LET’S LOOK AT THE TOP THREE
GROWTH MARKET SPORTS:
• Marathons
• Cycling
• Swimming
MARATHONS
• Weak hamstrings
1) Muscles Strains
2) Patellofemoral Pain Syndrome
• Weak ab/adductors
1) Iiotibial-Band Syndrome
• The trifecta
• Triathlons
IDEA PT 2013
IDEA PT 2013
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1/18/13
LACK OF PREPARATION =
IMBALANCE & INJURY
CYCLING
• Tight Hip Flexors/Quad dominate
1) Hamstring Strains
• Weak Posterior Delts
1) Pronation of the shoulders
2) Impaired Thoracic Mobility
• Tight Calves
1) Achilles Tendonitis
2) Plantar Faciitis
LACK OF PREPARATION =
IMBALANCE & INJURY
SWIMMING
• Shoulder Problems
1) Rotator cuff impingements
2) Biceps Tendonitis
• Hip alignment
1) Inflammation of hips and knee tendons
2) Pelvic tilt causing back pain
IDEA PT 2013
IDEA PT 2013
MEDICINE BALL =
SOLUTIONS
10 GENERAL PHYSICAL SKILLS
MEDICINE BALL =
SOLUTIONS
FLEXIBILITY
SPEED
BALANCE
FILLS GAP IN IMBALANCED TRAINING
• Allows extra training without the taxing effects of most workouts
STRENGTH
STAMINA
10
Physical
Skills
ACCURACY
AGILITY
• Increases training economy and volume
• Trains weak, lagging muscle groups while correcting imbalances
CARDIOVASCULAR
ENDURANCE
POWER
COORDINATION
IDEA PT 2013
IDEA PT 2013
MEDICINE BALL =
SOLUTIONS
MEDICINE BALL =
SOLUTIONS
IDENTIFIES AND CORRECTS WEAK LINKS IN BODY
• Identifies imbalances and weak links not identified through exercise
• Unilateral exercises best way to see imbalances from left side and
right side.
• Allows for re-training of distorted movement patterns.
SUMMATION OF FORCE
• The ability to use ground force reaction
• Transmit power from tone nails to finger nails (horsepower)
• Trains body to sequential acceleration
• Greater fiber recruitment increases efficiency of muscle
IDEA PT 2013
IDEA PT 2013
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1/18/13
FOUNDATION OF EXERCISES =
CORNERSTONES
FOUNDATION OF EXERCISES =
CORNERSTONES
WASHING MACHINES – BASIC ROTATION
• Oscillating Based Movement
• Moving in the transverse plane
• Working on Spine Mobility
• Creating ground force while transmitting power through the trunk
SIT UP TOSS - SEATED
• Connects arms, shoulders, lats, and abs to the pelvis in a sagittal
movement
• Anterior lat pullover (flexion) not a sit up
• Creates whip like motion throughout the entire body
• Simultaneous sit and toss, not sit up then throw
IDEA PT 2013
IDEA PT 2013
FOUNDATION OF EXERCISES =
CORNERSTONES
HIGH KNEE LIFT - STANDING
• Mimics high tall running position
• Sagittal, Transverse movements with core stability
• Fast, Repeated knee strikes pulling with hip flexors
• Achieving max reps in a given distance
IDEA PT 2013
CORRECT EXERCISE IMPLEMENTATION =
HELPS IMBALANCES AND WEAK LINKS
EXERCISES FOR WEAK POSTERIOR CHAINS
• Scissors
1) Dynamic Stretch of the Hamstrings
2) Engages hamstrings to catapult the ball
• Hip Bridges – bilateral and unilateral
1) Hip Bridge during a sit up toss
2) Squeezing a smaller ball between knees to engage adductors
• High Knee Lift
1) Unilateral stabilazation on the ground contact foot
2) Core stablility during forward movements
• Log Tosses
1) Extension squat without axial loading of the body
2) Teaches rapid activation of fast twitch in lower extremities
IDEA PT 2013
CORRECT EXERCISE IMPLEMENTATION =
HELPS IMBALANCES AND WEAK LINKS
EXERCISES FOR WEAK CORE
• Sit Up Tosses
1) Rapid and Repeat movements of Flexion
2) Variations to achieve Isometrics holds on the trunk
3) Connecting of upper extremities
• Rotations – Any Variety
1) Spine Mobility
2) Connecting the Shoulder to the hips (hip hinge)
3) Stabilizing at end range
• Supermans
1) Extension through the T-spine
2) Anterior and posterior shoulder activation
3) Scapula Retraction
CORRECT EXERCISE IMPLEMENTATION =
HELPS IMBALANCES AND WEAK LINKS
EXERCISES FOR PRONATION AND SHOULDERS
• Supermans
1) Allows for scapula retraction
2) Extension through the T-spine
3) Engaging trap and rhombus muscles
• Chest Passes
1) Anterior Shoulder- bi or unilaterally
2) Core stability for specific muscle isolation
• Pull Across
1) Stretching while strengthening
2) Posterior activation while in sagittal forward movement
3) Two different movements combined into one
IDEA PT 2013
IDEA PT 2013
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1/18/13
PROGRAMMING OPTIONS =
CUSTOMIZE TO YOUR SPORT
WHEELS
• Runners’ Wheel
1) Hip flexors
2) Hamstring and glute activation
3) Increase body temperature
• Swimmers’ Wheel
1) Unilateral rotations
2) Extension
3) Shoulders
• Cyclists’ Wheel
1) Abductor, Adductor activation
2) Hip Flexors
3) Extension
PROGRAMMING OPTIONS =
CUSTOMIZE TO YOUR SPORT
SPORT SPECIFIC PROGRAMS IMPLEMENTED
• Medicine balls can be used pre-workout as a warm-up
1) Specific Warm-up wheel
2) Series
3) Swimmers Shoulder Series
• Integrating medicine balls mid workout
1) Train sport specific movement patterns
2) Train weak muscles with active rest
• Specialized medicine ball programs
1) Mix of rotation, flexion, and locomotion
IDEA PT 2013
IDEA PT 2013
TRAINING OPTIONS =
LIMITLESS
CONTACT
• Email:
- education@medicineballs.com
• Website:
- medicineballs.com
IDEA PT 2013
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