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A limitation of many of my general pop clients and more and more young athletes as well is that an externally rotated position tends to be their default position. The barrier to this is that they don’t understand it’s importance.They stand toes out, walk toes out, etc. So a toes forward position when squatting may be too drastic right out of the gate to achieve any success. Our solutions to this will be going through the competency model by constant reinforcement. Making corrections during unloaded movements such as deadbugs, walking, standing, burpees, etc. Then gradually bringing the toes in degrees at a time with every squat session until the toes forward position reaches the level of Unconscious Competence.
Another issue I have come across is working with taller athletes and them being able to keep their bar path consistent throughout the distance they need to travel in their squats. When working with someone who is 6’8″ with a 7’3″ wingspan they have a much tougher time with the squat in general. A solution I have found that has helped is using the safety squat bar and going to a barrier for depth, these guys are much more comfortable with this. Anyone else have any suggestions on this?
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@mcquilkin Where is John’s athleticism presentation? This is probably right under my nose somewhere.
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Best I could do in the space provided. My mom actually couldn’t make it home in the storm so she came thru as the cameraman. I definitely feel like I rushed this one.
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I will start this discussion the same way as my homework assignment. <span style=”color: #000000; font-family: Georgia; white-space: pre-wrap; line-height: 1.5;”>“Standard anatomical textbook approaches describing the action of certain muscle groups in controlling isolated joint actions, such as flexion, extension and rotation, frequently are used to identify which muscles should be trained to enhance performance in sport.” (Siff. M, p.198) The problem that Siff points out is that it is incomplete to only look at single joints when trying to assess movement. We need to look at the entire body as a system and realize that other muscles and joints that don’t seem to be directly related to a specific movement can still have an affect on the directly related joints and how they operate. </span>
Realizing it is incomplete to use isolation testing protocols, coaches can use a comprehensive model like the Power Athlete Assessment to provide quality feedback to their athletes. This will allow us to assess the entire body as a system rather than just looking at 1 thing. A great example of quality, usable feedback is one of the things Tex (our Brofessor) said in his video teaching the deadbug. He told the athlete that when we see external rotation on the way down with the leg in a deadbug that means tightness in the hip, whereas if we see external rotation on the way up it means weakness. This allows us to program the right fixes to address the athletes limiting factor.
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Chad Hobbs
401 Bronco Dr. Unit D
Bloomington, IL 61704
309-838-9701 (cell)
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Deadbug Notes:
Set-Up:
- Lying down, back of head pressed into ground. (establishes neutral head pos.)
- Raise arms. Running day? (palms facing) Clean or Deadlift day? (palms point to feet)
- Whole spine paints the ground
- Internal rotation coming from the hip
- Raise legs to challenge but not compromise hammy flexibility
- Press heels to sky to help maintain dorsi-flexion
Add Stress:
- Intro movement
- fight deviations in rotation of shoulder and hip during movement
- recognize imbalances
- maintain neutral hip while legs move
- BREATHE
- Notice where fatigue occurs and identify
- Goal isn’t to complete the called for movement and ROM, but establish control, feel for limitations, assess and correct.
- Important to check with athlete that they are feeling what you are saying and it’s not just you talking
- Ascent and Descent movement of limbs should be controlled and occur at same rate.
Spiderman Notes:
Set-Up:
- Push up position w/feet slightly wider than squat (ath. pos)
- Foot sets by hand flat on the ground with knee in line with instep
- Internally rotate from hip (carry over from deadbug)
- When front leg is set, extend opposite leg to feel hip flexors
- Maintain posture learned from anatomical positions and deadbug
Stress:
- Challenge hip mobility, take hand off the floor closest to front leg bending at the elbow
- BREATHE throughout
- Rotate at shoulders raising hand to be in a straight line w/hand in the ground
- Hips stay neutral while shoulder rotation occurs
- Press palm to sky to open forearm flexors
- If knee starts to deviate from position look to the hip for fix
- There should be an even distribution of force throughout entire body
- Hand comes down and actively internally rotate from hip so knee is in contact with tricep
- Raise opposite hand
- Rotate opposite way while maintaining posture, and all previous points, plus contact with knee in tricep
- Always looking for flat hip shelf
- As opposite hand comes down, reach leg back to starting position and do a push up to reset posture
- Repeat opposite way
SEE-SAW Notes:
Set-up:
- Long Proper Anatomical Posture
- Hug the world
- Play off positions of both Dead-bug and Spiderman (athlete should be able to make the connections)
- Balance on 1 leg, while gripping the floor w/foot in the ground
- Internally rotate from hip on the floating leg (carry over movement) and dorsi-flex at ankle
- Slight bend in post leg
Stress:
- Intro movement
- Chest and heel stay in alignment w/one another throughout movement as chest lowers and heel raises
- Maintain dorsiflexion
- Flat hip shelf, watch deviation during movement
- Watch for over-extension in the trunk
- Even distribution of force through quad, hammy, and internal/external rotators of hip
- Controlled movement with active recovery back to starting position
- Important for athlete to complete movement if they need a rest. (teach them to finish the job, focus, grind, FIX)
- BREATHE throughout.
*For all of these movements/assessments it is important the athlete show control and not give up when the movement gets tough or they “perceive” failure. This is a life and sport lesson that can be learned with these movements!
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Definitely liked the first video better because it had interaction with the interns asking questions, but what are you gonna do.
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I will go a different route and not sure if this is the intention of the question but it wasn’t specific to just a movement assessment, so I will lay out a “performance” assessment. We see it a TON with our high school football and baseball athletes and that is performance combines. Football seems to rely on these the most mainly due to the fact that there aren’t a whole lot of off-season league like AAU basketball and baseball. Aside from the 7 on 7 stuff football does, the combines carry a ton of weight. Common Combines include:
40yd Dash: This is a great way to see straight up raw speed. The main problem I have with this assessment is that the athletes do not go out of their stance on the field. But all in all this is a great way to see running mechanics and flat out speed.
5-10-5 Drill: This is a drill intended to see lateral quickness and change of direction ability. While it can be beneficial for seeing what it is intended for and the mechanics of how an athlete changes direction it is a drill that is practiced and set pattern is determined. Sport is never a set pattern. Reactive agility tests would be much better, however, the flaw behind that is it takes away an exact “level” playing field for the assessment.
3-cone L-Drill: This drill test a little more changes in direction than the 5-10-5 but my comments on this can be echoed from the previous one.
Vertical Jump: Jump and touch as high as you can and measure the difference from your standing reach to the highest point touched. This is a great drill to test power and explosiveness and an athlete’s potential to display how high they can jump. Rarely do we see an athlete get to take their time to load up and jump in sport in a not reactive way, but this does tell us if an athlete can get up or not plain and simple. Side note: A good coach can see landing and jumping mechanics and possibly see risk for injury and limiting factors. Think about the infamous RG3 knee knocking position from his combine.
Broad jump: Jumping horizontally. Everything else from the vertical can be echoed.
Bench Test: High usually breaks this down by age and weight class or gives athletes options on what weight they will select based on 3-4 predetermined weights. For the sake of simplicity we’ll use the NFL 225 rep max test. This is a great drill for seeing how many times you can bench 225….that’s all I got. I think a much more applicable and transferable test would be to do a 3 rep max and a 5 rep bench at 225 or another weight hooked up to the Tendo unit to measure bar speed. Also, hand placement should be considered on what would transfer as far as where you block from, many athletes will go as wide as allowed in order to cut the distance the bar travels down to push out a few more reps. Side note: the NBA does theirs at 185, Kevin Durant didn’t get 1 rep. He was rookie of the year and MVP of the league…
While the combine is a descent test to see athletic potential of an athlete it can be, and is, very overrated. With so much of it able to be practiced and not reactionary like sport, it can be very ineffective at times. It unfortunately takes away from time to practice skill and legitimately train to practicing set movements patterns and things that aren’t producing a better athlete.
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Please openly criticize vids, I think we all have thick enough skin for that. My only problem is, I barely have any time to watch others’ videos. I hate to keep making the time excuse but it’s definitely the only thing holding me back. A question I have for you guys, is anyone else having troubles uploading longer videos to youtube? I shot a video Friday and presented to some interns and during the process of trying to upload after multiple “errors in upload” I accidentally trashed the vid….awesome so now the gf gets the “novice window to bls” talk today.
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Nailed it with the Unconscious Incompetence as a barrier. This is our job to show them why it is important and however we can do that to get it to sink in is the approach to take. Like @menacedolan said with the example of pulling on the knee with open toes and then straight toes, or talking to the them about athletic movements on the field. Or even using fear by educating them on inherent injury risks of open toes on the field of play. Show them this video, jumping and landing with open toes while thrusting hips forward…torn acl.
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@menacedolan you covered a lot of conditions there varying their degree of seriousness. I think like anything we are talking about it depends on the athlete’s specific issue. Is an owie just post game, practice, etc., work? Then I would say these assessments/corrections would be good for them to move through full rom to work some of that out. Impingement and knots can be found during it and if we know it’s there going in we can use it as test/retest stuff to see if what we are doing to try to alleviate the issue is having a positive effect. Legit injuries like tears, strains, pulls aren’t necessarily our job to alleviate this is where we should refer out to experts, or call them on the phone and ask for advice much like our convo yesterday. Thanks again for all of those recommendations!
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I think it is safe to say we all would have put FMS right away, good stuff @menacedolan for being first! Everyone has made great points that I agree with so far. I will not echo the same things so I would just like to add on top that this is a screening that is largely “learned” much like that of ladder drills. You can essentially practice this test and game it by putting yourself in a “compensated” position in other areas of the body but still receive a higher score for what the test looks for and this can be done in a matter of days, so now supposedly you scored higher on the test and you have greatly decreased your chance for injury…yank. It’s a very limiting test that doesn’t look at the body as a whole during movements. Battle Bullshit.
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