Innovative Training for Sports

Innovative training for sports

Introduction

Introduction

Components addressed by strength and conditioning coach •

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Need analysis. FMS. Performance Performan ce Testing. estin g. Periodization. Program design. ecovery.

Components of !tness •

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Po"er. Strength. Muscular endurance. Speed. #gility. Mobility and $e%ibility. Core strength and stability. &alance and coordination.

FMS

FMS P'F(M#NC' P)#MI* S+I,, -N/ S0((T S1IM2

FNCTI(N#, P'F(M#NC' -ST'N3T0/ 'N*#NC' 4 P(1'2

FNCTI(N#, M(5'M'NT - M(&I,IT)/ ST#&I,IT) #N* C((*IN#TI(N2

PRE PARTICIPATION SCREEN •

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MSC,(S+','T#, SC''NIN3 - P0)SI(S2 FNCTI(N#, M(5'M'NT SC''NIN3 - ST'N3T0 C(#C0'S2

UNCTIONAL MOVEMENT SCREE •

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Provides simple grading system to assess the athlete. Identi!es physical imbalances and "ea6ness.  0elps to reduce the potential for in7uries during training or sports. Improves functional and athletic performance.

UNCTIONAL MOVEMENT SCREE •

1e are able to roll/ s8uat/ lunge/ step over ob7ects from a very early age.

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*evelop these motor s6ills on a speci!c timeline.

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(vertime "e develop limitations and right and left imbalances.

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 body must be free of restrictions and imbalances prior to training/ or competition. limitations rob the body of e9ciency. esulting in compensations.

TESTS FOR FMS *''P S:#TS IN,IN' ,N3' 0*,' ST'P S, S0(,*' M(&I,IT)  TN+ ST#&I,IT) PS0 P (T#) ST#&I,IT)

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DEEP SQUAT •

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niversal athletic position. #ssesses bilateral symmetrical functional mobility of hip / 6nee and an6le. #lso bilateral symmetrical mobility of shoulder and thoracic spine.

DEEP SQUAT

HURDLE STEP •

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It challenges the body in the striding mechanics. assesses single leg stance stability. #ssess bilateral asymmetrical mobility and stability of hip/ 6nee and an6le.

INLINE LUNGE #ssesses hip and an6le mobility and stability. :uadriceps $e%ibility and 6nee stability. #dductor "ea6ness and abductor tightness.  Thoracic spine mobility.

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STRAIGHT LEG RAISE  Tests the ability to dissociate the lo"er e%tremity "hile maintaining stability in the torso. assesses active hamstring and 3astroc;Soleus $e%ibility "hile maintaining a stable pelvis and active e%tension of the opposite

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SHOULDER MOBILITY  •

It re8uires normal scapular mobility and thoracic spine e%tension.

TRUNK STABILITY PUSH UP •

It assesses trun6 stability in the sagittal plane "hile a symmetrical ' motion is performed.

ROTARY STABILITY   This test assesses multi; plane trun6 stability during a combined ' and ,' motion

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PHILOSOPHY *''P S:#TS FNCTI(N#, IN,IN' ,N3' P#TT'NS 0*,' ST'P S, S0(,*' M(&I,IT) FN*#M'NT#, P#TT'NS  TN+ ST#&I,IT) PS0 P (T#) ST#&I,IT)

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FMS SCORING SHEET

PATTERN CORRECTIONS •

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M(&I,IT) ST#&I,IT) M(5'M'NT 'P#TT'NIN3 - NT= Conversion to Speci!c Strength. Phases = Maintenance. Phase D 4 E = cessation 4 compensation.

Periodization for various sports

Resistance Training Program Design Variables For Sports •

E#ercise selection$

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Trainin% &requency$

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E#ercise order$

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Trainin% load and repetitions$

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Volume$

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!est periods$

Exercise Selection •

E#ercise type' there are (irtually thousands o& e#ercises to choose &rom )hile desi%nin% a pro%ram$  E%' m*c )ei%hts+ &ree )ei%hts+ plyometrics+ med ,all+ sled etc$

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o(ement analysis o& the sport' •

Sport speci&ic e#ercises' le% press (*s squats (*s po)er cleans

Training Frequency  num,er

o& trainin% sessions completed in a )ee-$

 .hen determinin% trainin%

&requency athlete/s trainin% status+ sports season+ pro0ected e#ercise loads need to ,e considered$

'%ercise (rder •

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the sequence o& resistance e#ercises per&ormed durin% a trainin% session$ sequence is such that ma#imum &orce capa,ilities are a(aila,le &rom a su&&icient rest and reco(ery period $ •

Po)er+ other core and then assistance e#ercises$

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1pper and lo)er ,ody e#ercises alternated$

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Push and pull e#ercises alternated$

 Training ,oad and epetitions

Training goals strength

Load (%1RM)

> 85

Goal repetitions