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@mcquilkin any chance we could get Week 4’s class videos posted?
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When John gives his definition of what athleticism is, “The ability to seamlessly and effortlessly combine primal movement patterns through space to accomplish a known and novel task.” What came to mind was the perfecting of the kinesiological pattern of movements, “this pattern constitutes the basic framework of the movement system.” This pattern is the can be represented as the primal movement patterns that make up our basic human movement. They later go on to describe the path to perfecting movement. First coordination in time and space, as well as motor functions is inefficient. Then adaptation starts to take place and the athlete ability more effectively manage the motor task increases. After even more time the process can be accurately executed in s short period of time. This sounds like the journey of perfecting the primal movement patterns. One last part that stuck out to me was “interact in a specific pattern of simultaneous and sequential action”, or in John’s words seamlessly and effortlessly combine primal movement patterns Supertraining p.105-106
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Feel like I started to rush things when I picked up that he was struggling. Should of had take a short break a then finish the assessment
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We have all acknowledge that limitations it has of examining the action of single joint. This got me think back to the reading that we had on perfecting the motor pattern of sports movements. It is good to start at the kinematic pair and understand the single joint movements and strengths. Then we move to the kinematic chain and understand movements that are produced by a system of links, and the affect it can have on movement. Then moving onto the kinematic system “Thus, the perfecting of movement is associated with determination of the most effective method of uniting individual kinematic chains and their working mechanisms into a single working system” (Verkhoshansky, 2009 pg. 105).
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Deadbug
Set Up
Press back of the neck to the ground
Arms in a Frankenstein position. Arm orientation will depend upon what is in the days training
Posterior tilt, pressing/painting low back onto the floor
On the floor squeeze quads, slight internal rotation from the hip, and feet in dorsiflexion
Elevate legs to a point where hamstring flexibility is challenged but not compromised
Level drive the heels to the sky with no inversion or eversionStress
Lower one are to the ground with a straight arm, bicep covering the ear, with slight external rotation. The lower the other arm to check for imbalances. Make the athlete aware of any imbalances
As the legs lower maintain neutral hip position
Work on breathing through out the deadbug
External Rotation on the way down = hip tightness, External Rotation on the way up = weakness
Show stability to control through a full range of motion
When lowering legs or arms fight to keep the whole spine in contact with the floor. Only go low enough to challenge position, but not break itSpider Man
Combines primal movement patterns
Start in a push up position, with foot placement resembling athletic position
Step a foot to the outside of a hand
Keep the up knee on the instep of the foot
Maintain a straight foot
Keep the back knee straight
Bend and elbow that matches the front knee maintaining deadbug posture
Keeping a level hip shelf rotate towards the front knee. Keeping the knee on the instep of the foot by internally rotating from the femur. Maintain a straight line between between both hands. With the open hand open and wrist in extension, drive the heel of the palm to the ceiling
When rotating away from the from knee keep the up knee from driving outside of the foot
Drive the back heel out/internally rotate from that femur
Goal is to distribute force throughout the entire body, not just one point
Hand/arm position should be the same as it was when rotating towards the knee, and also maintaining a level hip shelfSee-Saw-Walk
Start off with good posture standing
Short ribcage
Hug the world position not creating stress from the hands
Shift weight over to one leg and find balance in that leg
With the leg that is now off of the ground with a straight leg turn the knee in from the hip, with the ankle in dorsiflexion
Have a slight bend in the knee of the leg that is in contact with the ground
Hingeing at the hip lead with the heel and driving the heel to the wall behind you
Chest only gets as low as the heel does high
Maintain a short ribcage, and neutral hip shelf throughout the entire movement
Be active with the foot that has contact with the ground
Dig the heel into the ground using the hamstring to bring you back to vertical
We are trying to drive a certain movement pattern so don’t give up on the movement. Always complete the movement -
This is Irelands Fitness foundation program that I received from an English coach we work with for rugby.
Functional Competence Screening
Test 1: Overhead squat
Assessed on
Do the feet turn outwards?
Do the knees stay over the foot?
Do heels lift from the floor?
Does the buttock stay above knee level?
Does the torso lean forward out of the base of support?
Do the arms (or the broom handle) lean forward from the torso?Test 2: Prone Pillar
Purpose:
The propose of the screen is to assess the players core.
Procedure:
The screen is completed with the player wearing shorts, tee shirt and no shoes. The players elbows are placed under his shoulders and his feet and ankles are placed together. The player’s knees and hips are then raised of the ground and a straight line must run between the player’s ankles and shoulders. This straight line must be maintained as long as possible. The test is timed using a stop watch and begins when the players knees are off the ground and the body is aligned.
The test ends when –
(1) The body looses its rigidity (starts to shake or shifts position).
(2) The alignment is lost ( The head drops, the hips raise towards the roof or lower towards
the floor or the feet turn out ).Test 3: Single leg balance
Purpose:
The purpose of the screen is to assess balance and lower limb stability. When the players score is improved it will help reduce the number of recurring or new ankle sprains.
Procedure:
The assessment must be performed on a level surface. The player must stand on one leg with hands placed on his/her hips. The non-stance knee must be bent to 90.The non stance leg must be raised into the high knee running position with the toes curls towards the player. Eyes should be closed throughout the test and a stop watch is used to time the single leg stance. Compare left and right side with this test. The test ends when the player compensates.
The test ends when –
Any movement on the stance foot occurs – i.e. hopping, wobbling The non-stance leg touches the floor
Hands move away from hipsCapacity Tests
Test 1: Vertical Jump
Test 2: Standing Two Footed Broad JumpI do like how they are trying to take systematic approach to things. They are assessing an an array of things overhead flexibility, ankle, and hip flexibility, trunk stability, and balance. They also include two different test to asses explosiveness.
For Functional Competence Screening they broke down all of the possible faults, however for the Capacity Tests they only talked about execution of the two jumps. They didn’t go into any possible faults that would occur, which I found odd. Since all sports are played dynamically you would also want to asses your players on how they moved during such movements, and not only during static or closed chained movements. The overhead squat is very much a skill and going to take time to develop competency in the movement. I think a simpler movement such as a deadbug takes very little instruction and would be easier to implement and tell you about as much as the overhead squat and pillar hold combined.
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Carl Case
Crossfit South Bend
3927 North Home Street
Mishawaka, IN 46545
574-261-4597
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In the first couple minutes of the video I use Base Level of Strength way to much, and also picked up that I say “now” a lot. Haven’t realized that before. In the first video I forgot to change the timeline on intramuscular coordination from 2-3 to 4-6, and used the verbiage of recruitment, rate coding, and synchronization instead of using number, rate, and pattern encoding. So decided to do a second take. Like the first one better though.
Take 1
https://youtu.be/EbpfJkIIixk
Take 2
https://youtu.be/raqi84LfErI -
Continuing on with listening to the video for the second time, John describes the three circles that intersect to create the X-Factor. Of the 3, athleticism is the greatest component that we can have influence. We can affect the mental state to some extent, but athleticism is our wheel house. The sports coaches will have to fill in the other circles
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@menacedolan I interpreted looked at it the same way you did with it being a a far reaching definition. we give them the ability through mastering the primal movement patterns through different planes of motion the ability to effectively express their movement. now when they leave us and go to their SPP or sport that will determine how these interactions need to take place and further developed. the example john uses is pool vaulting. could you take someone who is athletic, and have them execute it? no is a specific skill, but I would argue some who has a high level of athleticism is going to pick that task op much quicker then say someone who can only run in a straight line.
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@chobbs great point. if we are constantly implementing these assessment/corrections tools then we can establish a baseline of what normal movement for an athlete, and then as a season on training progress we can use that as a tool to compare back to what their baseline position is to identify possible upcoming injuries. example i have is I have volleyball girl who had a good squat but then what seemed like out of nowhere she started asymmetrically load her squat. knowing that this was way of her baseline of movement was I knew this was something immediately that needed to be addressed. so thats when I called up @menacedolan
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to pile on the combine/RGIII discussion coaches/evaluators just look at the number on the paper to create their evaluation of a player. There should be equal value on not only the result of the test but the stuff that happened between the start and the end of test, i.e the quality of movement. everyone wants to say they have a kid that squat X, run X, or jump X, but pay no attention to the quality of movement which will tell you a lot more then just the number. If you are going to drop millions of dollars on RGIII why wouldn’t you protect your investment by gleaning all the information possible
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I agree that some sort of COD should be accounted for as well as sprinting speed. Especially at the higher levels of play, you are going to have to keep up with some freaks. If you can’t keep up then the calls you are going to make will be compromised because you are likely out of position and don’t have the correct vantage point. I have noticed in the sport of rugby there is huge emphasis and weight on endurance while other more important metrics are overlooked. Its almost as their testing methods are suggesting endurance is king in rugby.
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I wasn’t sure. I initially had recruitment, then watched a couple videos, and went back and looked at my notes and I had number encoding wrote down.
