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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 2
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 3
Page 1: 1/18/13 SESSION 203 TRAIN TO PLAY

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