nsca coach 1.3

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DEVELOPING THE POTENTIAL OF THE UNDERSERVED CLUB ATHLETE: A PROJECT WITH THE DUKE CLUB HOCKEY TEAMAUTHOR NAME, PHD, CSCS, NSCA-CPT, FNSCA, FACSMUnderstanding how to properly utilize movement pattern continuums is essential knowledge for any personal trainer. Using an-ecdotal evidence, this article shows the importance and provides examples of how to implement movement pattern continuums into a resistance training program. Understanding how to properly utilize movement pattern continuums is essential knowledge for any personal trainer. Using anecdotal evidence, this article shows the importance and provides examples of how to implement movement pattern continuums into a resistance training program.

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NSCA COACH VOLUME 1ISSUE 3

2EDITORIAL OFFICE1885 Bob Johnson DriveColorado Springs, Colorado 80906Phone: 719.632.6722

EDITOR T. Jeff Chandler, EDD, CSCS,*D,NSCA-CPT,*D, FACSM, FNSCA

PUBLICATIONS DIRECTORKeith Cinea, MA, CSCS,*D, NSCA-CPT,*D

MANAGING EDITORMatthew Sandstead, NSCA-CPT

PUBLICATIONS COORDINATORCody Urban

EDITORIAL REVIEW PANELAdam Feit, MS, CSCS

Nicole Dabbs, PHD

Samuel Gardner, MS, CSCS, RSCC, USATF, USA-W Dual Certified: Level 1 Weightlifting Coach and Sports Performance Coach

Ed McNeely, MS

Joel Bergeron, MS, CSCS,*D

Chad Touchberry, PHD

Meredith Griffin, MS, CSCS

Pat Mahady

ABOUT THIS PUBLICATIONThe NSCA Coach publishes basic educational information for Associate and Professional Members of the NSCA specifically focusing on novice strength and conditioning coaches. As a quarterly publication, this journals mission is to publish peer-reviewed articles that provide basic, practical information that is research-based and applicable to a wide variety of athlete and training needs.

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NSCA COACH VOLUME 1ISSUE 3

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IS IT TIME TO REPLACE THE 40-YARD DASH WITH THE 10-YARD DASH? A HISTORICAL PERSPECTIVEBOYD EPLEY, MED, CSCS,*D, RSCC*E, FNSCA

SLIDING TOWARD SOCHIPART I: A REVIEW OF PROGRAMMING TACTICS USED DURING THE 2010 2014 QUADRENNIALBRAD DEWEESE, EDD, CSCS, MATT SAMS, MA, CSCS, AND AMBROSE SERRANO, MA, CSCS

A DIFFERENT APPROACH TO TACKLE FOOTBALL TRAININGTRAVIS BROWN, MS, CSCS,*D

ROTATIONAL BASKETBALL MOVEMENTSSTEVE HESS, MED, MATS, AND CHRIS CAMACHO, MA, CSCS

TRAINING THE COLLEGE FOOTBALL ATHLETEA PERSONAL INSIGHTALLEN HEDRICK, MA, CSCS,*D, RSCC*D, FNSCA

TARGETING THE CORE FOR ARCHERY TRAININGMARIA KLIEFOTH AND BARCLAY BANN

CORRECTING SQUAT FORM RECOMMENDATIONS AND PROGRESSIONSMATT SZELOG, ATC, CSCS

CORE TRAINING FOR EQUESTRIAN RIDINGGABRIEL RODRIGUEZ AND RALPH RODRIGUEZ JR.

PREPARING FOR THE NFL COMBINEA FUNCTIONAL AND MOVEMENT-SPECIFIC STRENGTH AND CONDITIONING PROGRAM FOR ELITE-LEVEL PLACEKICKERSJUAN GONZALEZ, PHD, CSCS,*D, JOSE RAMOS JR., MS, ATC, LAT, LMT, AND JESSICA VELA

A PROACTIVE APPROACH TO HEALTH AND PERFORMANCELIPID PROFILE TESTINGDAWN WEATHERWAX, RD, CSSD, ATC, CSCS

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JUAN GONZALEZ, PHD, CSCS,*D, JOSE RAMOS JR., MS, ATC, LAT, LMT, AND JESSICA VELA

PREPARING FOR THE NFL COMBINEA FUNCTIONAL AND MOVEMENT-SPECIFIC STRENGTH AND CONDITIONING PROGRAM FOR ELITE-LEVEL PLACEKICKERS

In the modern day of the National Football League (NFL) placekicker, many aspects must be taken into consideration within the span of a single play, which could be less than 1.5 s. Aspects that can drastically change the outcome of the play include: the snap from the center, whether the holder turns the laces to point toward the front and away from the point of impact on the kickers leg, the precise point where the holder places the ball, the tilt on the ball during the hold, how the placekicker fixates his eyes on one specific point on the lower part of the football, the angle that the placekicker takes towards the ball, how the plant leg stabilizes next to the ball, how the placekicker recoils the kicking leg back, how the placekicker locks the knee and ankle through the point of precise contact on the football, how the placekicker elevates the ball through its trajectory, the kicking leg follow through, and the flight of the ball. There are also intangibles that may affect placekicking such as kicking on an artificial turf vs. a grass field, altitude, wind direction, and precipitation conditions.

A review of the current literature reveals some research studies looking into football conditioning programs and NFL Combine tests used to predict NFL success in football players (10,11,16,24,25,26). However, there is very little information on how to prepare elite placekickers for the NFL. There is anecdotal evidence on how placekickers implement strength and conditioning programs that will enhance their kicking programs, but no standardization of sports science on how to best design and implement resistance training programs for elite NFL placekickers. Much of the literature on kicking focuses on soccer

kicking mechanics (6,9,14,18,21,28,30,32). Although, in principle the instep kick used in soccer is quite similar to that used for placekicking in football, how it is actually implemented for the modern game of the NFL is different.

It is well understood that using a periodized training program for football players at any level will have a time and place for appropriate hypertrophy, strength, power, and maintenance. What is missing in the literature is functional and movement-specific strength and conditioning resistance training programs aimed towards NFL placekickers. The purpose of this article is to illustrate movement-specific placekicking resistance training programs that will target specific muscle groups that are involved in the motion of placekicking. This program can be easily implemented during the preparatory phase of the periodization model.

THE SCIENCE OF PLACEKICKING (FIGURES 1 4)A graduate thesis (23) looked at the kicking mechanics of Philadelphia Eagles field goal kicker, Alex Henery and focused on the kinematics and dynamics of placekicking (23). It was determined that the characteristic of the kick is not determined solely on foot velocity, but also on direction and location of foot velocity (23). The aim and force upon impact determines success. Additionally, it was determined that the position and orientation of the plant foot is critical in delivering more force upon impact on the football (23).

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In similar fashion, Imamura and Mandeville at Sacramento State University created a multiyear research project using 3D motion capture analysis to investigate placekicking. They asked kicking coaches throughout the United States to prioritize what they felt were the top five factors leading to successful placekicking. Hip position, foot plant, ankle lock, angle of the kicking foot, and the chest position at the point of ball contact were rated as the top five elements that are critical to success. Translating these types of laboratory investigations into applied strength and conditioning resistance programs is the key. Some studies have looked at whether improving leg strength will enhance kicking (3,4,5,12,15,20). One review article describes the many muscles used during a placekick and how the agonist muscles require more concentric strengthening, whereas the antagonist muscles require more eccentric strength training (32). Furthermore, they describe the role of sequential muscle activation during a place kick such as iliopsoas followed by the rectus femoris and finally the vastus lateralis muscle (32). Adductor muscles were found to become more active as the approach angle to the kick increased (31). What is important to the strength and conditioning coach working with placekickers is that there is complex cumulative effect of angles, accelerations, core strength, and body segments that are synergistically working to allow the placekicker to impart the greatest force upon impact at a very specific point on the football (2,8,11,14,24,28,30,33,34).

The sport movement pattern for contemporary placekickers in the NFL has changed since the early days of football. The days of the straight away placekickers such as Tom Dempsey and Mark Moseley are long gone. The soccer style kicking has improved accuracy of NFL placekickers. Every placekicker has their own style or approach to the ball but two things are consistent: 1) it is a basic right triangle approach, and 2) all placekickers are in the same position when they make contact with the ball. Once the mark is made where the holder is going to place the ball, the placekicker will take two or three steps back, then slide two steps to the left (for a right footed placekicker).

THE APPLICATION OF A MOVEMENT-SPECIFIC PLACEKICKING PROGRAMThe following program will take the placekicker through lower body prehabilitation strengthening techniques and gradually progress through more movement-specific resistance training exercises. It is the aim of this approach to develop all facets of the kicking program from stabilized and synergistic muscle groups through major core and major kicking muscles for strength and power development.

FUNCTIONAL PLACEKICKER STRETCHES FUNCTIONAL STRETCHESThe need to implement a comprehensive and thorough warm-up for an elite placekicker is critical. The kicking leg muscles include the rectus femoris, iliopsoas, femoris, vastus lateralis, adductor magnus, adductor longus, adductor brevis, gracilis, semitendinosus, biceps femoris, and gastrocnemius (8,10,30). Table 1 lists the various stretches that a placekicker may incorporate into their warm-up routine. These stretches focus on

many of the functional muscles that are used during the motion of kicking. Many of these muscles serve as primary movers and/or stabilizing muscles on the supporting plant leg of the kicker. The act of placekicking is a very explosive movement on the lower body. The necessity to prepare the lower body for this explosive movement is important to any placekicker at any level of competition. Athletic movements require quick bursts of speed from either a stationary or slowly moving position; therefore, stretching from a static position might not fully prepare the muscles for activity (19). Incorporating both static and dynamic stretches can ensure a proper functional warm-up.

PREHABILITATION During the kicking motion, right before impact on the ball, the lower body uses the plant leg to stabilize and set up the transfer of momentum and power through the football. By performing ankle prehabilitation (Figure 17) using exercise bands, the placekicker can help to develop their muscular strength in the ankle complex. Peroneus longus and brevis are typically used for dynamic stabilization of the ankle. Exercise bands can also be used to aid in developing strength to the tibialis anterior muscle (Figure 18). To do this, perform flexion (both plantar and dorsi) at the ankle through the resistance provided by the band. These prehabilitation exercises should be done as part of a kickers warm-up and as part of the general strength and conditioning program throughout the year. Various levels of resistance can be used by selecting different types of exercise bands.

The clamshell exercise can be performed while using small exercise bands (Figure 19). Resistance can be varied by selecting different colors and varieties of bands. Because successful placekickers will require power through the hips, it is essential to develop a comprehensive battery of hip strengthening exercises.

FUNCTIONAL HIP STRENGTHENING EXTERNAL/INTERNAL HIP ROTATORSCable crossover external/internal hip rotation (Figures 21 and 22) is an exercise that uses another level of progression by incorporating the cable crossover machine to focus on external/internal hip rotation. To perform this exercise, the placekicker should lie face down in a prone position on a bench and move the lower leg with external/internal rotation of the hip muscles. As the placekicker develops more strength, more weight can be added to further challenge the athlete.

HIP EXTENSION/FLEXIONThe front plank with hip extension exercise (Figure 23) can be used to aid in further strengthening the hip complex. This exercise places demands on the core and can be used as a warm-up for the next level of progression. Using the same movement as the front plank with hip extension, the cable crossover front plank with hip extension (Figure 24) is more challenging due to the added resistance from the cable crossover machine. This functional movement exercise works on one single aspect of the placekickers motionhip extension.



HIP ADDUCTORS/ABDUCTORS AND CORE STABILIZATION/ABDUCTIONThe side plank with hip adduction (Figure 25) may help develop strength and endurance in the leg adductors and abductors. More resistance can be added through the range of motion by using the cable crossover machine (Figure 26). For this, the placekicker will elevate the hips while adducting and abducting the elevated leg. The cable crossover side plank windmill with hip adduction/abduction exercise (Figure 27) is the final and most challenging level of the progression. This involves having the placekicker support the body while the hands are on the floor. Whenever possible, it is important for the placekicker to keep the arms where they would normally be positioned during an actual kick.

HIP FLEXION AND CORE STABILIZATIONCable crossover hip extensions on a stability ball (Figures 28 and 29) provide more instability while engaging the core musculature. In this exercise, the placekicker moves the kicking leg through the range of motion while trying to maintain balance on the stability ball. The next progression (Figures 30 and 31) adds a bench to increase the difficulty. This progression involves having the athletes legs on a bench while maintaining the hands on the stability ball. The placekicker will move through the range of the kicking motion. This exercise will challenge the placekicker to engage the core musculature even further.

PLACEKICKING FIRST STEP AND CORE STABILIZATIONThe cable crossover first step exercise (Figure 32) mimics the first step towards the football in a game situation, but with added resistance. The sole aim of this exercise is to practice the critical first step. The next level of progression (Figure 33) incorporates having the right footed placekicker place their left foot on a balance trainer. The aim here is to work the left foot proprioceptively while moving the kicking leg with the added resistance. As the placekicker gains more strength, more weight can be added. The placekicker should try to maintain the arms in the same position as they would normally during their first step towards the football.

The side plank hip extension/flexion (Figures 34 and 35) focuses on flexibility and core stabilization. The placekicker will try to maintain a realistic leg and foot position while moving through the normal range of movement. The levels of progression could take the placekicker with the arms perpendicular to the floor to the right arm for a right footed kicker up in the air as they would normally be during a kick. Added resistance to the kicking leg would be the next level of progression, in either an assistive or resistive manner.

CONCLUSIONA careful review of the literature demonstrates the lack of sport science and movement-specific functional resistance training information on strength and conditioning for NFL, college, and high school placekickers. Oftentimes, a high school coach will take a soccer player and convert them into a football placekicker and will devote very little time to develop their kicking strength through a proper periodized training program. Additionally, what is seen now at the college level is a very diverse kicking approach because every placekicker follows an esoteric training regimen since that is what has worked best for them.

What has been missing is empirical data collection and resistance training programs specifically designed for elite level football placekickers. Currently, there is a need to develop training programs that are designed with periodization principles and that also take the individual placekickers style and approach to the football into consideration. A careful analysis of each and every step taken and the point of impact on the football should be done at every level. A complete understanding of what muscles are used and how they are recruited individually or synergistically is valuable to the strength and conditioning professional.

The aforementioned exercises cover the fundamental movement patterns of a placekicker and help in developing a resistance training program that is based on functionality. The key to developing any functional resistance training program is to focus on those key muscle groups that, when trained in a progressive and supplemental way, synergistically enhance overall power.

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REFERENCES1. Apriantono, T, Nunome, H, Ikegami, Y, and Sano, S. The effect of muscle fatigue on instep kicking kinetics and kinematics in association football. Journal of Sports Sciences 2006.

2. Asai, T, Carre, M, Akatsuka, T, and Haake, S. The curve kick of a football I: Impact with the foot. Sports Engineering 2002.

3. Barfield, W. Effects of selected kinematic and kinetic variables on instep kicking with dominant and nondominant limbs. Journal of Human Movement Studies 1995.

4. Bober, T, Putnam, G, and Woodworth, G. Factors influencing the angular velocity of a human limb segment. Journal of Biomechanics 1987.

5. Cabri, J, De Proft, E, Dufour, W, and Clarys, J. The relation between muscular strength and kick performance. In: Science and Football. Eds: Reilly, T, Lees, A, Davids, K, and Murphy, W. London: E & FN Spon. 1988.

6. Capranica, L, Cama, G, Fanton, F, Tessitore, A, and Figura, F. Force and power of preferred and non-preferred leg in young soccer players. Journal of Sports Medicine and Physical Fitness 1992.

7. Carre, M, Asai, T, Akatsuka, T, and Haake, S. The curve kick of a football II: Flight through the air. Sports Engineering 2002.

8. Dorge, H, Bull-Andersen, T, Sorensen, H, Simonsen, E, Aagaard, H, Dyhre Poulsen, P, and Klausen, K. EMG activity of the iliopsoas muscle and leg kinetics during the soccer place kick. Scandinavian Journal of Medicine and Science in Sports 1999.

9. Dutta, P, and Subramanium, S. Effect of six weeks of isokinetic strength training combined with skill training on soccer kicking performance. In: Science and Soccer IV. Eds: Sprinks, W, Reilly, T, and Murphy, A. London: Taylor and Francis; 2002.

10. Ebben, WP, and Douglas, OB. Strength and conditioning practices of national football league strength and conditioning coaches. Journal of Strength and Conditioning Research, National Strength and Conditioning Association, 2001.

11. Gomez, JP, Olmedillas, H, Guerra, SD, Royo, IA, Rodriguez, GV, Ortiz, RA, Chavarren, J, and Calbet JAL. Effects of weight lifting training combined with plyometric exercises on physical fitness, body composition, and knee extension velocity during kicking in football. Applied Physiology, Nutrition, and Metabolism Volume 33, 2008.

12. Hickey, KC, Quatman, CE, Myer, GD, Ford, KR, Brosky, JA, and Hewett, TE. Methodological report: dynamic field tests used in an NFL combine setting to identify lower-extremity functional asymmetries. Journal of Strength and Conditioning Research, National Strength and Conditioning Association 2009.

13. Hof, AL. The force resulting from the action of mono- and biarticular muscles in a limb. Journal of Biomechanics 2001.

14. Huang, T, Roberts, E, and Youm, Y. Biomechanics of kicking. In: Human body dynamics: impact, occupational, and athletic aspects. Ed: Ghista, D. Oxford: Clarendon Press 1982.

15. Kellis, E, Katis, A, and Gissis, I. Knee biomechanics of the support leg in soccer kicks from three angles of approach. Medicine and Science in Sports and Exercise, 2004.

16. Kermond, J, and Konz, S. Support leg loading in punt kicking. Research Quarterly 1978.

17. Kraemer, JW. A series of studies-The physiological basis for strength training in American football: Fact over Philosophy. Journal of Strength and Conditioning Research 11(3): 131-142 1997.

18. Kuzmits, FE, and Adams, AJ. The NFL combine: does it predict performance in the national football league? Journal of Strength and Conditioning Research, National Strength and Conditioning Association 2008.

19. Mann, D, and Wheldon, C. Functional stretching: Implementing a dynamic stretching progam. Athletic Department Today 6(3): 10-13 2001.

20. Manolopoulos, E, Papadopoulos, C, and Kellis, E. Effects of combined strength and kick coordination training on soccer kick biomechanics in amateur players. Scandinavian Journal of Medicine and Science in Sports 2006.

21. Narici, M, Sirtori, M, and Mognoni, P. Maximal ball velocity and peak torques of hip flexor and knee extensor muscles. In: Science and Football. Eds: Reilly, T, Lees, A, Davids, K, and Murphy, WJ. London: E & FN Spon. 1988.

22. Nunome, H, Asai, T, Ikegami, Y, and Sakurai, S. Three-dimensional kinetic analysis of side-foot and instep soccer kicks. Medicine and Science in Sports and Exercise 2002.

23. Pfeifer, MC. Effects of approach technique in placekicking: A 3D analysis. Masters Thesis, University of Nebraska 2012.

24. Putnam, C. Sequential motions of body segments in striking and throwing skills: descriptions and explanations. Journal of Biomechanics 1993.

25. Rhea, MR., Hunter, RL, and Hunter, TJ. Competition modeling of American football: observational data and implications for high school, collegiate, and professional player conditioning. Journal of Strength and Conditioning Research, National Strength and Conditioning Association 2006.

26. Robbins, DW. Positional physical characteristics of players drafted into the national football league. Journal of Strength and Conditioning Research, National Strength and Conditioning Association 2011.

27. Robbins, DW. The national football league (NFL) combine: Does normalized data better predict performance in the NFL draft? Journal of Strength and Conditioning Research, National Strength and Conditioning Association 2010.

28. Rodacki, ALF, Fowler, NE, and Bennet, S. Multi-segment coordination: fatigue effects. Medicine and Science in Sports and Exercise 2001.


PREPARING FOR THE NFL COMBINE A FUNCTIONAL AND MOVEMENT-SPECIFIC STRENGTH AND CONDITIONING PROGRAM FOR ELITE-LEVEL PLACEKICKERS

29. Rodano, R, and Tavana, R. Three dimensional analysis of the instep kick in professional soccer players. In: Science and Football II. Eds: Reilly, T, Clarys, J, and Stibbe, A, London: E &FN Spon. 1993.

30. Schilling, FJ. The role of the anatomical core in athletic movements. International Journal of Athletic Therapy & Training 14 (July) 2012.

31. Taina, F, Grehaigne, J, and Cometti, G. The influence of maximal strength training of lower limbs of soccer players on their physical and kick performances. In: Science and soccer II. Eds: Reilly, T, Clarys, J, and Stibbe, A. London: E&FN Spon. 1993.

32. Teixeira, L. Kinematics of kicking as a function of different sources of constraint on accuracy. Perceptual and Motor Skills 1999.

33. Trolle, M, Aagaard, P, Simonsen, J, Bangsbo, J, and Klaysen, K. Effects of strength training on kicking performance in soccer. In: Science and soccer II. Eds: Reilly, T, Clarys, J, and Stibbe, A. London: E&FN Spon. 1993.

34. Young, WB, and Rath, DA. Enhancing foot velocity in football kicking: the role of strength training. Journal of Strength and Conditioning Research, National Strength and Conditioning Association 2011.

ABOUT THE AUTHORJuan Gonzalez is a former National Collegiate Athletic Association (NCAA) womens cross-country coach and is currently an Assistant Professor in the Health and Kinesiology Department at the University of Texas-Pan American. He has authored the book The Athlete Whisperer: What it Takes to Make Her Great and specializes in training the female athlete. Gonzalez is also involved with mentoring Pre-Physical and Occupational Therapy students.

Jose Ramos Jr., is the Head Athletic Trainer at McAllen High School in McAllen, TX and is currently teaching within the Health and Kinesiology Department at the University of Texas-Pan American. He is a doctoral student in sports management at the United States Sports Academy and a Licensed Massage Therapist (LMT).

Jessica Vela is a senior at the University of Texas-Pan American, majoring in psychology. Her plan is to become a physical therapist.


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TABLE 1. FUNCTIONAL STRETCHES FOR THE PLACEKICKER

EXERCISES FIGURE(S) MUSCLES USED SETS/REPS

Forward Lunge 5 Iliopsoas 3 of 15

Myofa scial Release (Foam Roller)

6 Iliopsoas 3 of 15

Myofascial Release (Foam Roller)

7 Abductor 3 of 15

Forward Lunge Leg Pull 8Adductor mangus, adductor brevis,

gracilis, and sartorius3 of 15

Walking Opposite Hand to Opposite Toe Stretch

9 Hamstrings, iliopsoas 3 of 15

Sumo Squat Stretch 10

Pectineus, adductor mangus, adductor longus, adductor brevis,

adductor minimus, and gracilis

3 of 15

Leg Swings 11Gluteus medius, gluteus minimus,

and tensor fasciae latae3 of 15

Three-Plane Hurdle Stretch 12,13,14Hamstrings, abductors,

adductors, glutes, and erector spinae complex

3 of 15

Forward Lunge (Walking) Elbow to Ankle

15,16Iliopsoas and

erector spinae complex3 of 15

TABLE 2. PREHABILITATION FOR THE LOWER LEG


Exercise Band Ankle Prehabilitation

17Peroneus longus and

peroneus brevis3 of 15

Exercise Band Flexion (Plantar and Dorsi)

18 Tibialis anterior 3 of 15

Exercise Band Clamshell 19 Abductors and external rotators 3 of 15

Exercise Band Hip Abduction 20

Piriformis, gemellus superior, obturator internus, gemellus inferior, obturator externus,

and quadratus femoris

3 of 15

DEVELOPING THE POTENTIAL OF THE UNDERSERVED CLUB ATHLETE: A PROJECT WITH THE DUKE CLUB HOCKEY TEAM



TABLE 3. FUNCTIONAL HIP STRENGTHENING


Cable Crossover Hip External/Internal Rotations

21,22

Piriformis, gemellus superior, obturator internus, gemellus inferior, obturator externus,

and quadratus femoris

3 of 15

Front Plank Hip Extension 23

Gluteus maximus, biceps femoris,

semitendinosus, and semimembranosus

3 of 15

Cable Crossover Front Plank with Hip Extension

24Gluteus maximus, biceps femoris, semitendinosus, and semimembranosus

3 of 15

Side Plank with Hip Adduction/Abduction

25

Core muscles, adductor mangus, adductor brevis,

adductor minimus, pectinus, and gracilis

3 of 15

Cable Crossover Side Plank with Hip Adduction/Abduction

26



3 of 15

Cable Crossover Side Plank Windmill

with Hip Adduction/Abduction27



3 of 15

TABLE 4. FUNCTIONAL HIP FLEXION STRENGTHENING


Cable Crossover Hip Extension/Flexion on a Stability Ball

28,29Core muscles, iliopsosas

major, iliopsoas minor, iliacus, sartorius, and rectus femoris

3 of 15

Cable Crossover Hip Extension/Flexion on

a Stability Ball and Bench30,31

Core muscles, iliopsosas major, iliopsoas minor, iliacus, sartorius, and rectus femoris

3 of 15

Cable Crossover First Step 32Rectus femoris,

sartorius, iliopsoas, iliacus, and gluteus maximus

3 of 15

Cable Crossover First Step on a Balance Trainer

33

Core muscles, rectus femoris, sartorius,

iliopsoas, iliacus, and gluteus maximus

3 of 15

Side Plank Hip Extension/Flexion

34,35

Core muscles, gluteus maximus, biceps femoris, semitendinosus,

semimembranosus, adductor mangus, adductor brevis,

adductor minimus, pectinus, gracilis, and tibialis anterior

3 of 15

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FIGURE 1. PLACEKICKING SETUP

FIGURE 3. POINT OF IMPACT

FIGURE 2. GEOMETRY IN PLACEKICKING

FIGURE 4. PLACEKICKING FINAL STEP




FIGURE 7. MYOFASCIAL RELEASE HIP ABDUCTOR

FIGURE 5. FORWARD LUNGE

FIGURE 8. FORWARD LUNGE LEG PULL

FIGURE 6. MYOFASCIAL RELEASE ILIOPSOAS

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FIGURE 9. WALKING OPPOSITE HAND TO OPPOSITE TOE STRETCH

FIGURE 11. LEG SWINGS

FIGURE 10. SUMO SQUAT STRETCH




FIGURE 13. THREE-PLANE HURDLE STRETCH

FIGURE 15. FORWARD WALKING LUNGE ELBOW TO ANKLE


FIGURE 16. FORWARD WALKING LUNGE ELBOW TO ANKLE


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FIGURE 17. EXERCISE BAND ANKLE PREHABILITATION

FIGURE 19. EXERCISE BAND CLAMSHELL

FIGURE 21. CABLE CROSSOVER EXTERNAL/INTERNAL HIP ROTATION START

FIGURE 18. EXERCISE BAND FLEXION

FIGURE 20. EXERCISE BAND HIP ABDUCTION

FIGURE 22. CABLE CROSSOVER EXTERNAL/INTERNAL HIP ROTATION FINISH




FIGURE 24. CABLE CROSSOVER FRONT PLANK WITH HIP EXTENSION

FIGURE 26. CABLE CROSSOVER SIDE PLANK WITH HIP ADDUCTION/ABDUCTION

FIGURE 25. SIDE PLANK WITH HIP ADDUCTION/ABDUCTION

FIGURE 27. CABLE CROSSOVER SIDE PLANK WINDMILL WITH HIP ADDUCTION/ABDUCTION

FIGURE 23. FRONT PLANK WITH HIP EXTENSION

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FIGURE 28. CABLE CROSSOVER HIP EXTENSION ON A STABILITY BALL

FIGURE 30. CABLE CROSSOVER HIP EXTENSION ON A STABILITY BALL AND BENCH

FIGURE 32. CABLE CROSSOVER FIRST STEP

FIGURE 29. CABLE CROSSOVER HIP FLEXION ON A STABILITY BALL

FIGURE 31. CABLE CROSSOVER HIP FLEXION ON A STABILITY BALL AND BENCH

FIGURE 33. CABLE CROSSOVER FIRST STEP ON A BALANCE TRAINER


FIGURE 35. SIDE PLANK WITH HIP FLEXIONFIGURE 34. SIDE PLANK WITH HIP EXTENSION


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BOYD EPLEY, MED, CSCS,*D, RSCC*E, FNSCA

IS IT TIME TO REPLACE THE 40-YARD DASH WITH THE 10-YARD DASH? A HISTORICAL PERSPECTIVE

In 1969, Bob Devaney, the Head Football Coach and Athletic Director at the University of Nebraska, gave me the opportunity to install a strength and conditioning program for his players. As he was giving me the opportunity he looked me in the eyes and said, If anyone gets slower youre fired, which caused me to look for ways to measure and develop speed in order to justify my position with the Nebraska team. This article discusses what steps were taken and what was learned.

HAMSTRING PROBLEMS WITH THE 40-YARD DASHIn the early 1970s, my staff and I found we were putting our athletes at risk by running the 40-yard dash too often. We tested the 40-yard dash at the beginning of the winter conditioning program by having the athletes run three times, then three times again in the middle of the six-week program, and finished at the end of the winter program with three more. In six weeks, we were subjecting our players to nine maximum effort 40-yard runs for time in addition to the training program. We found that many hamstring injuries were occurring at about 28 30 yards as the athletes neared their top speeds during the 40-yard dash test. Due to the risk of hamstring injuries, we backed off the amount of testing in future years to running two 40-yard dashes at the beginning of winter conditioning and two at the end. Of course, the players always wanted to run more than two, and the 1983 Heisman Trophy winner, Mike Rozier, asked for a third run to improve him time and was told no for fear of injury to such a significant player. As we were putting the equipment away that day, I looked up and saw him running a third 40-yard dash in his

birthday suit. He did not improve on his time, but all the coaches and players watching had a good laugh.

Knowing that a hamstring injury in the fall would not give the athlete time to heal before the season started, we discontinued running the 40-yard dash prior to the start of the season. Having one of our top players missing games was not good for my job security and the only exceptions in the fall were incoming freshmen. We felt we needed to get our own measurement of their speed rather than relying on what their high school coach said they ran. Some of the incoming freshmen ran two or three tenths slower than what their coaches said they ran in high school.

We also discontinued doing squats prior to performing sprint training for fear of hamstring problems. At that time, we had half of the players lifting while the other half ran sprints. We observed that the group that lifted first had a higher rate of hamstring problems. After we switched to have all players lift after the sprint training, and not before, our hamstring issues were not much of an issue anymore.

BEFORE ELECTRONIC TIMINGPrior to 1982, two coaches were assigned to a 40-yard lane where we averaged the hand-held timers. To prevent favoritism in the testing due to recruiting or other factors we rotated coaches to a different lane between runs so the athlete would have a different coach timing each of their 40-yard runs.

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After electronic timing was developed for us by Dr. Mike Reilly of the Nebraska Engineering Department in 1982, testing speed really changed. We were able to record the athletes best time rather than their average time. We were also able to measure 10-yard times along with the 40-yard time accurately for the first time. Prior to electronic timing, the 10-yard dash was not possible to get an accurate time due the amount of human error involved with hand-held timing at the start and the finish line.

FINDING VALID TESTS The football players at Nebraska were found to have power, incredible change of direction, and great acceleration. Knowing this, we sought out tests that would identify those characteristics in the athletes we were recruiting to play for Nebraska. We were in search of valid tests that measured the ability to express power, change direction, and accelerate, and with the help of Dr. Chris Eskridge, a Nebraska professor, and my assistant Mike Arthur, we were able to do a regression analysis to identify tests that really did identify potential talent for football.

Being able to time electronically allowed us to do the first three tests before the season and all four tests in the off-season. Below is a list of recommended tests to perform:

1. Vertical jump to measure power

2. Pro-agility run to measure change of direction

3. 10-yard dash to measure acceleration

4. 40-yard dash to measure speed in the off-season

These tests were used to identify potential and to determine who would receive scholarships and who would be allowed to walk-on to the Nebraska football team. The testing data allowed me to go from just a weight room supervisor to someone who was helping the coaches determine which athletes might help them win games.

REPLACING THE 40-YARD DASH WITH THE 10-YARD DASHIf coaches compare the benefits of running 10 yards indoors to 40 yards outdoors, they will find that measuring 10 yards is easier and more beneficial than putting the athletes at risk running 40 yards. The critical action happens in the first few steps in athletic events so measuring acceleration is just as important, if not more, than measuring top speed.

Acceleration is the rate in the change of speed (1). It is identified by subtracting the initial speed from the final speed and dividing by time. Acceleration is the greatest at the initial portion of the run. The greatest rate in the change of speed happens during the initial stages of a sprint. So, why are coaches so concerned about 40-yard dash times? An athlete is either going to have success or he is going to get beat in the first few steps in most power sports. Speed is relative to the distance traveled and football is a series of short bursts. Therefore, the player with the greatest acceleration will have the best chance for success.

Some coaches are not used to looking at 10-yard dash times, but once they have an opportunity to see and compare the 10-yard times with 40-yard times they will see why 10-yard times are so important. For example, if a player who weighs 180 lb runs the 40-yard dash in 5.01 s he should also be capable of running a 10-yard dash in 1.75 s.

PRACTICAL APPLICATIONWith testing becoming important for a variety of sports, we wanted to find a surface that would allow coaches at all levels to compare 10-yard dash and pro-agility times without being influenced by the surface itself. Coaches from several countries were asked what surface they thought would work best to standardize these tests and the consensus was a basketball floor. Coaches can now have large numbers of athletes test, rotating from station to station day or night with no wind advantage or issue with weather. They wear basketball type shoes instead of spikes or football shoes. The key is to do the tests in the same order, by the same coaches, on the same surface, using electronic equipment every time to provide reliability.

CONCLUSIONThe three tests (vertical jump, pro-agility, and 10-yard dash) were found by Dr. Eskridge to have a 0.9656 positive correlation to the four tests (vertical jump, pro-agility, 10-yard dash, and 40-yard dash) previously administered. This means we do not need to run 40 yards to identify talent for power sports. We can use the three tests to come to the same conclusions.

REFERENCES1. Arthur, M. and Bailey, B. Complete Conditioning for Football. Champaign, IL: Human Kinetics; 1-287, 1998

ABOUT THE AUTHORBoyd Epley, founder of the National Strength and Conditioning Association (NSCA), is one of the most decorated strength coaches in history. Lindys National College Football magazine named Epley one of College Footballs Top 100 Most Important People of the Century after his training program helped produce five national championships and 356 wins in 35 years of University of Nebraska Football. He is currently the Senior Director of Corporate Sponsorship and Special Projects at the NSCA.


STEVE HESS, MED, MATS, AND CHRIS CAMACHO, MA, CSCS

ROTATIONAL BASKETBALL MOVEMENTS

There has been a lot of discussion among coaches in every sport as to whether adding rotation to specific exercise movements is actually safe, necessary, and/or effective. As a veteran strength coach in professional basketball for more than 17 years, I have seen the transition to more functional training as a way to increase athletic performance at the highest level, but as well as in everyday fitness programs as a gym owner. Movement within sport cannot be achieved without rotation.

Basketball is a sport that is played in all three planes of motion at a fast pace; therefore, training in all three planes may help to promote success for the basketball athlete. These rotations can be seen through rapid changes in direction, deceleration, acceleration, and rotation through the hips as the upper body receives or makes a pass in the opposite direction of the lower body, for example. The challenge has been finding a training tool that incorporates bodyweight training and rotation. As a professional basketball strength coach, I have to always be looking to update my training program with the most effective and cutting-edge tools that allow me to make my players the best they can be.

I have been a big fan of suspension bodyweight training for years because I have seen the many benefits it has brought to sports performance and fitness arenas. Products such as the TRX, Jungle Gym, and the Rotational Bodyweight Trainer from CrossCore180 have helped bring this form of training to the forefront of the sports performance and fitness industries. The latter of which has an added component of rotation with a greater

range of motion that challenges proprioception and bilateral equalization. These are all great options that may increase an athletes strength through a full range of motion, while utilizing a fully portable unit for convenience.

The rotational basketball movements listed below are not limited to any particular phase or place in a training program. Each athlete is different, as are the demands of their specific positions. There are literally hundreds of exercises to choose from, but these are simply four foundational movements that can be added to a basketball strength and conditioning program that may help performance.

The purpose of these movements is to engage and train the pelvic and lumbar stabilizers, thoracic rotators, proprioception, and disassociation between the upper and lower body actively. Although these are designed for basketball, many of these movements are transferable to any sport or fitness program.

INVERTED ROW WITH THORACIC ROTATIONPerform the inverted row with thoracic rotation as though doing a regular inverted row (Figure 1). Pull the body towards the handles and at the top of the motion (hands near the chest), isolate the hips, and rotate through the upper body to one side and then the other (Figure 2). Return to the starting position and repeat the movement. The purpose of this exercise is to target the rhomboids, latissimus dorsi, and trapezius while placing emphasis on the anti-rotators of the lumbar spine.

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SUSPENDED LUNGE PASS AND DRIBBLEA coach or partner should stand several feet in front of the athlete while they perform a single-leg suspended lunge. To begin, the coach or partner chest passes a basketball to the athlete. Once they catch the ball (Figure 3), have them drop into a further lunge position, dribble from right to left and then pass the ball back (Figure 4). Repeat the drill on both sides (alternate right to left with left to right). This can also be done with medicine balls, tennis balls, etc. but the inclusion of the basketball increases the sport-specificity of this exercise. The purpose of the suspended lunge pass and dribble exercise is to increase proprioception and strength while performing basketball-specific skills in all planes.

REACH/PULL LUNGEBegin by having the athlete assume a lunge position and grasp the handles. Rotating at the hips, perform a single-arm row, while the opposite hand reaches forward (Figure 5). The movement should be done in a controlled manner with focus being placed on the player maintaining a proper lunge position while stabilizing through the hips and rotating through the thoracic spine. Alternate the reach/pull motion and repeat on the opposite side (Figure 6). To increase the level of difficulty, have the player manually apply additional resistance on the eccentric phase of the movement. The purpose of the reach/pull lunge is to place emphasis on the stabilizers of the lumbar and thorac ic spine while actively engaging the musculature of the lower body.

CHEST PRESS AND ALTERNATING HAND TOUCHESTo perform the chest press and alternating hand touches, begin by having the athlete assume a moderate chest press position with a slight flexion in the elbows. Have the athlete reach across the center line of their body to touch the coach or partners hands (Figure 7). Alternate sides and hand positions (i.e., high to low, wide to close, etc.) so that the target patterns will be unpredictable (Figure 8). The purpose of this exercise is to actively engage the entire kinetic chain, while dynamically stabilizing the shoulder girdle in a load/weight bearing position.

Adding rotation in a strength and conditioning program for basketball players can be a safe and effective option. If the athlete moves in all three planes in a basketball game, then they should train using all three as well. Starting with the foundational movements of the sport using suspension bodyweight training is a great way to introduce rotational basketball movements into any basketball players program.

ABOUT THE AUTHORSteve Hess is a 17-year professional basketball strength and conditioning coach based in Denver, CO. He is a former co-owner of FORZA Fitness and Performance Center and is one of 12 trainers worldwide who sits on the Under Armour Performance Training Council. He is also the official spokesperson for the National Sports Center for the Disabled and is a member of National Basketball Association (NBA) Team Fit. In addition, Hess has been featured on NBA Inside Stuff, All-Access with Ahmad Rashad, NBATV, The Eating Network, Mens Fitness, Mens Health, Celebrity Sweat, and the Altitude Sports and Entertainment Network. A graduate of Ithaca College, Hess received a Masters degree in Physical Education with an emphasis in Sports Medicine and a Bachelors degree in Exercise Science Fitness and Cardiac Rehabilitation, as well as being a Muscle Activation Technique Specialist (MATs).

Chris Camacho has been involved in the sports and fitness industry for more than 20 years. He currently serves as CrossCores Director of Education and Programming. Prior to joining CrossCore, he served as the Director of Fitness Development and Programming for GoFit, Director of Strategic Partnerships for Fitness Anywhere (TRX), Director of Business Development and Sports Marketing for Power Plate North America, and has worked with numerous professional strength and conditioning coaches and programs domestically and internationally throughout his career. Camacho earned his Masters degree from the University of San Francisco in Sport Management and his Bachelors degree in Exercise Physiology with an emphasis in Athletic Training.


ROTATIONAL BASKETBALL MOVEMENTS

FIGURE 1. INVERTED ROW WITH THORACIC ROTATION START

FIGURE 3. SUSPENDED LUNGE PASS AND DRIBBLE START

FIGURE 5. REACH/PULL LUNGE START

FIGURE 2. INVERTED ROW WITH THORACIC ROTATION FINISH

FIGURE 4. SUSPENDED LUNGE PASS AND DRIBBLE FINISH

FIGURE 6. REACH/PULL LUNGE FINISH

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FIGURE 7. CHEST PRESS AND ALTERNATING HAND TOUCHES START

FIGURE 8. CHEST PRESS AND ALTERNATING HAND TOUCHES FINISH


DAWN WEATHERWAX, RD, CSSD, ATC, CSCS

A PROACTIVE APPROACH TO HEALTH AND PERFORMANCELIPID PROFILE TESTING

It is impossible to always know when health and performance is at an optimal state. Some issues have silent consequences. The system of the human body can be monitored by blood testing to help achieve maximum results whether training for a competition, pursing a personal goal, or simply attempting to improve general health.

An important first step to monitoring health is establishing a baseline of values. Next comes knowing what the normal ranges are and then aiming for optimal numbers if appropriate. One of the most common proactive blood values to check is lipid levels. It is important because certain elevated values can signify a risk for atherosclerosis, which is a hardening of the arteries, and other significant health issues. It is estimated that more than 50% of adult Americans have high serum cholesterol, and one third of all deaths are caused by cardiovascular disease (6).

Individuals that have a greater chance of abnormal lab values are typically individuals that have a large waist circumference, carry excess body fat, consume unhealthy foods (especially ones high in trans and saturated fats), are smokers, or have a history of either high cholesterol or blood pressure in the family. One research study found that out of 113 football players, 47% were prehypertensive, and 14% got hypertension by the end of one season (2). Another study demonstrated that one out of every four football lineman were showing signs of heart disease as early as age 18 (3,11).

The American Academy of Pediatrics recommends that children get screened for cholesterol starting between ages 9 and 11 (1). The first general screening is recommended after age two; however, if the child is overweight or has a family history of heart disease, then is recommended to be screened no later than age 10 (5,12).

FOUR TYPES OF LIPIDS THAT SHOULD BE TESTEDTOTAL CHOLESTEROLCholesterol is a fat-like substance used for various cell formations including cell membranes. It also serves as a building block for many hormones, synthesizes vitamin D, and forms bile secretion that aids in digestion. There are two factors that contribute to the amount of cholesterol in the body. One is from diet (e.g., dairy, eggs, and meats), and the second is from the liver. The body needs a small amount of cholesterol to perform normally, too much however, can lead to plaque buildup and even heart disease (10).

HDL CHOLESTEROLHDL (high-density lipoprotein) is also known as healthy cholesterol. Think of HDLs like garbage trucks; they transport cholesterol from the tissues and blood to the liver for excretion from the body or synthesis into bile acids. It takes the excess away, so the higher HDL levels, the better. Smoking, being overweight, and not exercising can all be factors that cause low HDL levels (9,10).

LDL CHOLESTEROLLDL (low-density lipoprotein) is the primary transport carriers of cholesterol in the blood. They are also known as bad or lousy cholesterol. The higher the LDL levels, the greater the risk for atherosclerosis and heart disease (1,6). It may also a better measurement of risk then total blood cholesterol.

TRIGLYCERIDESTriglycerides are also a type of fat found in the blood. Elevated triglycerides are an everyday life related risk factor. For example, excess body fat, physical inactivity, cigarette smoking, overindulgence of alcohol, and/or diet are all factors that can influence triglyceride levels (9).

VALUE OUTCOMESAll individuals with desirable values should continue to monitor their numbers over the years. It is recommended to always get a copy of the lab results and file them away for comparison purposes. As a general recommendation, following a diet comprised of a cholesterol intake less than 200 mg, no trans fats, less than 7% of total calories coming from saturated fat, and 10 25 g of soluble fiber a day may be beneficial for at-risk individuals. However, those who have abnormal numbers should consult with their physician and dietitian for best treatment options (4,7,8). Heart disease can start taking shape early in a persons life. Whether an athlete, an active individual, or someone striving for better health, elevated cholesterol levels generally do not produce any visible symptoms. Therefore, it is suggested to take charge and have lipid levels checked regularly.

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REFERENCES1. American Academy of Pediatrics. Policy Statement: 2014 Recommendations for Pediatric Preventive Health Care. Pediatrics 133(3): 568-570, 2014.

2. Baggesh, A, Weiner, RB, Wang, F, Isaacs, S, Malhotra, R, Berkstresser, B, Kim, J, Hutter, A, Picard, M, and Wang, T. Blood pressure and left ventricular hypertrophy during american-style football participation. Circulation 128: 524-531, 2013.

3. Buell, J, Calland, D, Hanks, F, Johnston, B, Rester, B, Sweeney, R, and Thorne, R. Presence of metabolic syndrome in football lineman. J Athl Train 43(6): 608-616, 2008.

4. Garber, AM, and Browner, WS. American College of Physicians guidelines for using serum cholesterol, high-density lipoprotein cholesterol, and triglyceride levels as screening tests for preventing coronary heart disease in adults. Ann Intern Med 124: 515-517, 1996.

5. Garber, AM, and Browner, WS. Cholesterol screening guidelines consensus, evidence, and common sense. Circulation 95: 1642-1645, 1997.

6. Go, AS, Mozaffarian D, Roger, VL, Benjamin, EJ, et al. Executive summary: Heart disease and stroke statistics2014 update. A report from the American Heart Association. Circulation 129(3): 399-410, 2014.

7. Grundy, S, Becker, D, Clark, LT, Cooper, RS, Denke, MA, et al. Third report of the national cholesterol education program (NCEP) expert panel on detection, evaluation, and treatment of high blood cholesterol in adults (Adult Treatment Panel III). Circulation 106: 3143, 2002.

8. Lichtenstein, AH, Appel, LJ, Brands, M, Carnethon, M, et al. American Heart Association. Diet and lifestyle recommendations revision 2006. Circulation 114(1): 82-96, 2006.

9. National Heart, Lung, and Blood Institute. ATP III At-A-Glance (third report of the expert panel on detection, evaluation, and treatment of high blood cholesterol in adults). Accessed July 2014 from http://www.nhlbi.nih.gov/health-pro/guidelines/current/cholesterol-guidelines/quick-desk-reference-html.htm

10. National Heart, Lung, and Blood Institute. Health Information for the Public: What is cholesterol? Accessed July 2014 at http://www.nhlbi.nih.gov/health/health-topics/topics/hbc/.

11. Steffes, GD, Megura, AE, Adams, J, Claytor, RP, Ward, RM, Horn, TS, and Potteiger, JA. Prevalence of metabolic syndrome risk factors in high school and NCAA division I football players. J Strength Cond Res 27(7): 1749-1757, 2013.

12. Stephen, DR, and Greer, F. Lipid screening and cardiovascular health in childhood. Pediatrics 122(1): 198-208, 2008.

ABOUT THE AUTHORDawn Weatherwax is a Registered Dietitian with a specialty in Sports Nutrition and is the Founder of Sports Nutrition 2Go. She is also a Board Certified Specialist in Sports Dietetics, which is the premier professional sports nutrition credential in the United States. In addition, she is an athletic trainer and a Certified Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association (NSCA). Therefore, she brings a comprehensive and unique understanding of an athletes body and its nutritional needs to those interested in achieving specific performance goals and optimal health. She is also the author of The Official Snack Guide for Beleaguered Sports Parents and Complete Idiots Guide to Sports Nutrition, as well as a contributing author for Unique Considerations for the Female Athlete.


A PROACTIVE APPROACH TO HEALTH AND PERFORMANCELIPID PROFILE TESTING

TABLE 1. TOTAL CHOLESTEROL (9,10)

TOTAL CHOLESTEROL

Desirable Below 200 mg/dL

Borderline high 200 239 mg/dL

High 240 mg/dL and above

TABLE 2. HDL CHOLESTEROL (9,10)

HDL CHOLESTEROL

PoorBelow 40 mg/dL (men)

Below 50 mg/dL (women)

Better40 49 mg/dL (men)

50 59 mg/dL (women)

Best 60 mg/dL and above

TABLE 3. LDL CHOLESTEROL (9,10)

LDL CHOLESTEROL

Ideal for people at very high risk of heart disease

Below 70 mg/dL

Ideal for people at risk of heart disease

Below 100 mg/dL

Near ideal 100 129 mg/dL


High 160 189 mg/dL

Very high 190 mg/dL and above

TABLE 4. TRIGLYCERIDES (9,10)

TRIGLYCERIDES

Desirable Below 150 mg/dL


High 200 499 mg/dL

Very high 500 mg/dL and above

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BRAD DEWEESE, EDD, CSCS, MATT SAMS, MA, CSCS, AND AMBROSE SERRANO, MA, CSCS

SLIDING TOWARD SOCHIPART I: A REVIEW OF PROGRAMMING TACTICS USED DURING THE 2010 2014 QUADRENNIAL

Within international sport, the effects of competitive success reach far outside the win-loss column. Many nations consider athletic achievement a marker of their countrys political, economic, and militaristic position on the global scale. To this point, Yessis implies that some nations have considered international sport a war without employing the tools of war (13). This particular attitude and belief is amplified during the Olympic Games where nations vie for dominance of both the gold and overall medal counts spanning a two-week period of competition across a variety of sporting disciplines. As a result, the athletes representing these nations must be sent into the Olympic Games at peak physical readiness. For this reason, strength and conditioning professionals and sport coaches alike must work toward goal attainment through the employment of well-drafted training programs that increase the likelihood of podium-potential performances.

Strength and conditioning coaches working in high-level sport, such as the Olympic setting, are faced with the challenge of enhancing the preparedness of athletes who are already considered the best. However small, improvements in an elite athletes performance capabilities are vital for the continuation of competitive success (2). These marginal gains are considered valuable as the difference between a medal or podium finish can be less than 1% in sports such swimming, track and field, and bobsled (9).

The purpose of this review is to provide strength and conditioning professionals with unique insight into the theoretical constructs and programming tactics used to train a portion of bobsled athletes that competed in the Sochi Olympic Games. To do so, the information will be split into two parts. The first article will provide an overview on the sporting demands and how the theoretical basis of training attempted to meet these requirements. The second article will provide examples of training plans for various phases of athlete development alongside descriptions of how data collected through an athlete-monitoring program can assist coaches in further refining program designs and prescription.

BACKGROUND ON SPORTING REQUIREMENTSBobsled is a speed and power event where teams of two or four athletes push a fiberglass and steel sled down an ice track. The team is put together in order to provide the driver with enough velocity to navigate the course with his or her preferred lines of driving successfully. The push, which can occur up to a distance of 50 m, is the sole opportunity for the team to accelerate the bobsled through maximum sprinting prior to loading into the sled. As such, the ability to attain high velocities at the start correlates highly to finish time (10). In order to maximize a teams push ability at the start, sport practitioners must first consider sled weight. The sled weight affects the ability to accelerate and create high velocities going into the first curve of the course. There are three different disciplines within the sport of bobsled: mens two-man, womens two-person, and mens four-man. In each discipline rules govern how light or heavy a sled may be going into

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competition. The minimum weight that a two-man sled may be is 170 kg for men and two-person for women, without the crew or extra equipment. The minimum weight for a four-man sled is 210 kg. However, when you include the crew and the extra equipment, the system mass (sled and crew) may not exceed a maximum weight of 390 kg for mens two-man, 340 kg for womens two-person, and 630 kg for the four-man (4).

Therefore, the primary goal of a bobsled team during the push start is to maximize the amount of momentum the sled is carrying while sliding down the track. In physics, momentum is defined as the product of mass and velocity (p=mv). Within bobsled, momentum can be described as the product of the mass of the sled with crew and the velocity in which the team can push the sled. Theoretically, the highest momentums are created with large mass (in which bobsled has strict limitations) and fastest velocities (which can be trained). Given this knowledge of the sled limitations, sport performance teams and athletes should maximize how the weight is distributed within the entire system mass. Ideally, the sled should remain as light as possible so the athletes do not have to exert force against a mass that is heavier than necessary. Hypothetically, a team can generate greater rates of acceleration if they are sliding into the first curve of the course by pushing a lighter implement. Therefore, to maximize the system mass and momentum, the athletes need to account for the lighter sled by optimizing their own body masses. This is where the training of the athletes becomes crucial in developing the prototypical bobsledder.

Identifying that the sled should be as light as possible and that total mass and velocity is critical in creating momentum, the athletes need to not only have relatively large body masses, but should also be able to create high linear speeds. Essentially, bobsled athletes need to be capable of producing high rates of force (RFD) in short periods of time so that high velocities can be attained during the push start. Rate of force development, also known as explosive strength, can be described as the change in force divided by the change in time (12). This characteristic of force should be a priority for strength and conditioning coaches as this quality underpins both the push and sprint components of the start, which occur in brief segments of time.

THEORETICAL BASIS OF TRAINING DESIGNThe demands of a bobsled-specific training protocol should follow the tenants of periodization to optimize athlete readiness. Periodization describes the strategic manipulation of training stages and cycles in accordance with the overload-adaptation principle, which emphasizes programmed recovery in order to allow for desired physiological changes to occur. Further, the tracking of these physiological changes through a monitoring system is encouraged so that future training plans can be optimized to the individual athlete (2).

The periodized programming philosophy used to develop this select group of bobsled athletes is termed Seamless Sequential Integration (SSI), which is a model of training that merges constructs of conjugate-sequential periodization with short-

to-long speed development strategies (11). As with other programming theories, SSI utilizes phase potentiation through the inclusion of functional overreaches at the beginning of a majority of the blocks (6,7,8). This controlled and acute increase in training volume may allow for maintenance of work capacity while curtailing undesired detraining effects. A hypothetical model of how phase potentiation can be used in block training is illustrated in Figure 1.

STRENGTH TRAININGAs previously described, bobsled is a speed/power sport that requires athletes to produce large forces against an external object so that high velocities can be achieved by the end of the push start. Within the weight room, a majority of the training was dedicated to improving the athletes maximal strength while incorporating exercises that increased RFD and explosive strength in hopes of producing a transfer of training effect. Practically speaking, a priority was placed on the improvement and maintenance of lower body strength through the prescription of full squatting movements using both the back and front barbell rack positions. The prescription of additional movements such as upper-body presses (e.g., bench press, push press, push jerk) and auxiliary lifts (e.g., stiff-legged deadlifts, glute-ham raise, unilateral squats) was based on the desire to optimize each push athletes body mass as well as the proper transmission of forces to the sled. In addition, a major emphasis was placed on weightlifting movements and their derivatives, such as the mid-thigh pull so that the athletes RFD could be enhanced at various loaded conditions (3). The reason for a reliance on Olympic-style lifting is that a majority of these movements utilize the double knee bend position to overload the stretch shortening cycle, which demonstrates high task specificity to the bobsled start and sprint (5).

Task specificity deals with the degree of performance adaptation and may result from the similarities between the movement patterns, peak force, RFD, acceleration, and velocity patterns of an exercise and the sporting environment (14). In addition, there is some evidence that exercises that are not task specific may result in dampened contraction velocities through the hypertrophy of motor units that are not directly involved in the sporting movement (1). While muscular hypertrophy was a critical factor to maximize and maintain these bobsled athletes body masses, exercise selection was guided by the overarching goal of increasing the transfer of training effect. For this reason, rudimentary bodybuilding exercises that involved isolated lifts were avoided. An illustration of how exercises graduated in complexity for strength development can be found in Figure 2.

In conjunction to exercise selection, athletes were exposed to a wide range of training loads that were chosen to impart greater RFD at various intensities. Moreover, the bobsledders were asked to base their weight selection on a relative intensity table, rather than a fixed percentage of a repetition maximum. The adoption of a set-rep best system using unpublished data, provided athletes with a means of determining the appropriate load (weight used during an exercise) based on their current set-rep best for a given



exercise in addition to their current readiness to train. In other words, athletes based their workload on a percentage of their set-rep max initially, but would adjust the load to account for the effects of summated fatigue that may have built up during the training week. This set-rep best system, which instructs the athlete to gauge the appropriate load for a given intensity by asking how many more repetitions, could have been performed (in good form) after the prescribed dose, can be seen in Table 1.

SPEED TRAININGCoinciding with the strength component, speed development was an integral portion of the bobsled athletes training. While the nature of the sport and resultant requirement for increased body mass prevents bobsled athletes from achieving similar sprint completion times as their track and field brethren, speed sessions were designed similarly to those of short sprinters aiming to compete in the 60-m to 100-m dashes. The overarching goals of the practices were to elicit higher rates of acceleration while advancing top speed, which is necessary towards the latter portion of the bobsled start. In order to mature these qualities, a short to long approach to speed development was utilized. Short to long describes a training method that places an emphasis on improving propulsive force output through short sprints that maintain the biomechanics associated with the acceleration phase of a sprint. These shorter sprints graduate into longer sprints (if necessary) in order to enhance top speed through upright running mechanics. The underlying mechanism behind this proposed model is an athlete may see greater improvements in top speed if force production can occur at the ideal rate, time, and moment. Figure 3 illustrates how speed qualities can be developed through phasic potentiation in a short to long model.

Within the bobsled training regimen, the goal of speed training sessions was to prepare the athletes for sport-specific push training that required greater strength and higher RFD production. Therefore, training tactics were chosen for their ability to seamlessly blend physical characteristics and motor patterning. For instance, each training year began with a block of inclined sprints, which assisted in promoting the necessary posture and low-shin angles indicative of acceleration. This block was often followed by a block of training that incorporated sled towing with flat-ground accelerations of slightly longer distance. These training tactics eventually graduated into weighted sled pushing and an introduction to maximum velocity training. Finally, the bobsled athletes were advanced to the bobsled simulation push-track once their sprint capabilities had been matured. A hypothetical model of bobsled-specific speed training is provided in Table 2.

CONCLUSIONArticle one of this two-part series provides an overview on the theoretical constructs of the strength and conditioning tactics used for several bobsled athletes as they prepared for the Sochi Olympic Games. Much of the training focus was geared toward producing a push athlete who could yield high rates of force within a minimal amount of time. Moreover, a primary emphasis was to direct these forces in such a manner that influenced the sleds momentum toward high velocities by curve one. While higher body mass was a critical factor, training specificity was not compromised in order to promote unwarranted hypertrophy. In general, these athletes were treated as larger sprinters.

The next article will provide examples of training protocols used throughout the quadrennial. In addition, a description of how athlete-monitoring data can be collected, interpreted, and used to guide the program planning process will also be provided.

NSCA COACH 1.3


REFERENCES 1. Bosco, C, Tihanyi, J, Komi, PV, Fekete, G, and Apor P. Store and recoil of elastic energy in slow and fast types of human skeletal muscles. Acta Physiologica Scandinavia 116(4): 343-349, 1982.

2. DeWeese, BH, Grey, HS, Sams, ML, Scruggs, SK, and Serrano, AJ. Revising the definition of periodization: Merging historical principles with modern concern. Olympic Coach 24(1): 5-19, 2013.

3. DeWeese, BH, Serrano, AJ, Scruggs, SK, and Burton, JD. The mid-thigh pull: Proper application and progressions of a weightlifting movement derivative. Strength and Conditioning Journal 35(6): 54-58, 2013.

4. Federation International Bobsleigh and Tobogganing. International Bobsleigh Rules. 2013.

5. Hori, N, Newton, RU, and Andrews, WA. Does performance of hang clean differentiate performance of jumping, sprinting, and changing of direction? Journal of Strength and Conditioning Research 22(2): 412-418, 2008.

6. Issurin, V. Block periodization versus traditional training theory: A review. Journal of Sports Medicine and Physical Fitness 48(1): 65-75, 2008.

7. Issurin, V. New horizons for the methodology and physiology of training periodization. Sports Medicine 40(3): 189-206, 2010.

8. Plisk, S, and Stone, MH. Periodization strategies. Strength and Conditioning Journal 25(6): 19-37, 2003.

9. Mujika, A, and Padilla, S. Scientific bases for precompetition tapering strategies. The Journal of Medicine and Science in Sports and Exercise 35(7): 1182-1187, 2003.

10. Smith, SL, Kivi, DMR, Camus, H, Pickels, R, and Sands, WA. Kinematic analysis of men bobsled push starts. XXIV ISBS Symposium: Salzburg, Austria; 2006.

11. Siff, M, and Verkhoshansky, Y. Supertraining: strength training for sporting excellence (3rd ed.). University of Witwatersrsand: Johannesburg, South Africa; 1998.

12. Stone, MH, Sanborn, K, OBryant, HS, Hartman, M, Stone, ME, Proulx, C, Ward, B, and Hruby, J. Maximum strength-power-performance relationships in collegiate throwers. Journal of Strength and Conditioning Research 17(4): 739-745, 2003.

13. Yessis, M and Trubo, R. Secrets of Soviet sports fitness and training. New York: Arbour; 16, 1988.

14. Young, WB. Transfer of strength and power training to sports performance. International Journal of Sports Physiology and Performance 1: 74-83, 2006.

ABOUT THE AUTHORBrad DeWeese is an assistant professor within the Physical Education, Exercise, and Sport Department at East Tennessee State University (ETSU), which also serves as a designed United States Olympic Training Site. In addition, DeWeese is the Head Strength and Conditioning Coach for the USA Canoe/Kayak slalom team while also continuing to serve as a coach to several Team USA Olympic athletes competing in bobsled, skeleton, and track and field. Prior to his work at ETSU, DeWeese was employed as the Head of Sport Physiology at the U.S. Olympic Training Center in Lake Placid, NY, where he oversaw the physical training of the winter division. He earned his Doctorate from North Carolina State University and currently holds several certifications including the Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA).

Matt Sams is a sport physiology doctoral student at East Tennessee State University (ETSU). Sams currently assists in the ETSU Olympic Training Center as a coach and has interned at the United States Olympic Training Center in Lake Placid, NY.

Ambrose Serrano is the interim Head of Sport Physiology at the United States Olympic Training Center in Lake Placid, NY. Serrano oversees the training and preparation of several winter sport athletes while also directing various sport science initiatives. Ambrose earned his Masters degree from East Tennessee State University in Sport Science and Physiology and is certified through the National Strength and Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS).



TABLE 1. LOAD D ETERMINATION USING SET-REP BEST

PRESCRIBED SET-REP % OF SET-REP BEST REPS LEFT AFTER FIRST SET REPS LEFT AFTER LAST SET

5x10

70%

75%

80%

82.5%

85%

87.5%

90%

92.5%

95%

100%

7-8

6-7

6-7

5-6

5-6

4-5

4-5

3-4

3-4

2-3

5-6

5-6

4-5

4

3-4

3

2-3

2

1-2

0

3x10

70%

75%

80%

82.5%

85%

87.5%

90%

92.5%

95%

100%

8-10

7-8

6-7

5-6

5-6

4-5

4-5

3-4

3-4

2-3

6-8

6-7

5-6

5

4-5

4

3-4

2-3

1-2

0

5x5

70%

75%

80%

82.5%

85%

87.5%

90%

92.5%

95%

100%

6-8

5-6

5

4-5

4

3-4

3

2-3

2-3

1-2

5-6

5

4-5

4

3-4

3

2-3

2

1-2

0

NSCA COACH 1.3


3x5

70%

75%

80%

82.5%

85%

87.5%

90%

92.5%

95%

100%

5-6

5

4-5

4

3-4

3-4

3

2-3

2

1-2

5-6

4-5

4

3-4

3

2-3

2

1-2

1

0

5x3

70%

75%

80%

82.5%

85%

87.5%

90%

92.5%

95%

100%

5-6

5

4-5

4

3-4

3

2-3

2

1-2

1

5

4-5

4

3-4

3

2-3

2

1-2

1

0

3x3

70%

75%

80%

82.5%

85%

87.5%

90%

92.5%

95%

100%

5

4-5

4

3-4

3

2-3

2-3

2

1-2

1

5

4-5

4

3-4

3

2-3

2

1-2

1

0



PRESCRIBED SET-REP % OF SET-REP BEST REPS LEFT AFTER FIRST SET REPS LEFT AFTER LAST SET

4x2

70%

75%

80%

82.5%

85%

87.5%

90%

92.5%

95%

100%

5

4-5

4

3-4

3

2-3

2

1-2

1

1

4-5

4

4

3-4

3

2-3

2

1-2

1

0

3x2

70%

75%

80%

82.5%

85%

87.5%

90%

92.5%

95%

100%

4-5

4

3-4

3

2-3

2

1-2

1

1

1

4

3-4

3

2-3

2-3

1-2

1-2

1

0-1

0

3x1

70%

75%

80%

82.5%

85%

87.5%

90%

92.5%

95%

100%

4

4

3-4

3

2-3

2

1-2

1

1

0-1

3-4

3

2-3

2-3

2

1-2

1-2

1

1

0

TABLE 1. LOAD D ETERMINATION USING SET-REP BEST (CONTINUED)

NSCA COACH 1.3


OCT. 8, 2014 | 11:30AM MST

L I V E

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TABLE 2 . HYPOTHETICAL MODEL OF BOBSLED-SPECIFIC SPEED TRAINING

BLOCK/ EMPHASIS TRAINING TOOL AND NOTESTHEORETICAL PROGRAMMING FOR

WEEK 1 OF EACH BLOCK

Block 1 Primary Emphasis: Acceleration Development

1. Utilize incline sprinting in order to place athlete into positions that elicit desired acceleration mechanics.

2. Coaches should focus on low heel recovery while cueing the athlete to drive the foot down and through the ground. Synchronize the leg drive with aggressive arm action occurring about a rigid torso with the head in a neutral position.

Monday and WednesdayIncline Sprints1x3x10m (1.5)1x3x15m (2)1x2x20m (2.5)

FridayIncline Sprints1x2x15m (1.5)1x3x20m (2)1x2x25m (2.5)

Block 2Primary Emphasis: Refine Acceleration Ability

Secondary Emphasis:Improve Transition to Upright Sprinting

1. Gradually reduce the sprint volume occurring on the incline and begin introducing flat-ground resisted sprint training. Resisted sprints will (a) improve the transition from the incline to the flat-ground; (b) encourage proper acceleration biomechanics; and (c) introduce athletes to push-based sprinting.

2. Longer distance accelerations will provide athletes the opportunity to graduate into top-speed running.

Monday Incline Sprints 1x3x30m (3) 1x3x40m (4) WednesdayPush-Up Starts1x4x15m (2)Sled Tows2x3x20m (2/4)

FridayCrouch Starts1x3x15m (2)Sled Pushing1x4x20m (3)Crouch Starts1x3x30m (3.5)

Block 3 Primary Emphasis: Begin Emphasizing Push Training

Secondary Emphasis: Introduction to Top Speed Training

1. Maintain acceleration abilities through inclusion of short sprints at beginning of most training sessions.

2. Transition from traditional sprint training to actual bobsled push training. Frequency of push-track training would gradually increase from 1x/week to 2-3x/week throughout block.

3. Begin exposure to maximum speed training through training runs that utilize upright sprinting mechanics.

MondayProne Starts1x4x15m (2)Individual Bobsled Push Training1x3 Hit (Contact + first 2-4 steps) (3)1x3 Initial Acceleration (Contact + first 5-8 steps) (5)

WednesdayHigh-Stance Starts1x3x20m (2.5)Fly-Ins1x3x15m Build/ 20m Fly (5)

Friday:Crouch Stance Starts1x3x20m (2.5)Acceleration from Crouch Stance1x1x30m (4)1x2x40m (5)1x1x45m

NSCA COACH 1.3


Block 4Primary Emphasis: Continue to Enhance Bobsled Push Ability

Secondary Emphasis: Maintain Accelerative Ability

1. Prescribe bobsled push training that requires athletes to execute proper timing of sled entry, while also hitting higher velocities due to longer pushing distances.

2. Maintain acceleration abilities through inclusion of short sprints at beginning of almost every session.

3. May continue exposure to small doses of maximum speed training through longer fly-in zones or ins and outs.

Monday Push-Up Starts 1x3x15m (2) Individual Bobsled Push Training1x2 Initial Acceleration (5)1x3 Complete Push (Full Recovery)

WednesdayHigh-Stance Starts1x3x20m (2)Fly-Ins1x2x20m/25m (6)

FridayIncline Sprints1x3x15m (2) Combo or Team Bobsled Push Training1x3 Synchronous Hit (Contact + first 2-4 steps) (3)1x3 Initial Acceleration (Full Recovery)

NSCA COACH 1.3


FIGURE 2. PHASIC POTENTIATION FOR STRENGTH

Overhead press with snatch grip (SG) and

closed grip (CG)

Overhead presses (cont.)

Overhead presses (cont.)

Rate of force development (RFD) presses

(push press, power jerk, and split jerk)

RFD presses

Squats (front, back,

and overhead)Squats (cont.) Squats (cont.) Squats (cont.)

Squats (full, partials, and concentric)

Bench (flat and incline) Bench (cont.) Bench (cont.) Bench (cont.) Speed squats

Unilateral squat (Bulgarian, lunge,

and splitUnilateral work (cont.) Unilateral work (cont.) Squat presses Squat presses

CG shrugMid-thigh pulls

(CG and SG)Mid-thigh pulls (cont.) Mid-thigh pulls Mid-thigh pulls

Pulls from floor (CG and SG)

Pulls from floor (CG and SG)

Pulls and full movements (CG and SG)

Countermovement shrug (CMS)

CMS

Additional strategies (split sessions and clusters)

Additional strategies (split sessions and clusters)

Full weightlifting movements

Countermovement cleans & snatch

Additional strategies (clusters, wave leading,

and postactivation potentiation (PAP))

Additional strategies (clusters, wave loading,

and PAP)



FIGURE 3. PHASIC POTENTIATION FOR SPEED

Incline sprintingAcceleration holds

(prior to and at vertical shins)Fly-ins Complete runs

Sled towingPotentiating cluster (tows and opens)

Race modeling (ins and outs) Race simulation

Sled pushing Remedial fly-insAcceleration holds

(beyond vertical shin)Potentiation complexes

Reaction starts

NSCA COACH 1.3


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