Education
Risk Reduction is the key to preventing ACL injuries. Chris "Tex" McQuilkin joins us to share how Power Athlete HQ is building better movers. https://www.facebook.com/sportsmedicinebroadcast/videos/299113867774673/ Movement is going to be our common language HELPING PEOPLE UNLOCK THEIR ATHLETIC POTENTIAL. Empower your performance Non-Contact Injury Risk Reduction Athleticism will be the focus Create a common language between coaches, strength coaches, parents, and athletes Primal Movements Vertical pushVertical PullHorizontal Push / PullX-SquatY- LungeZ- Stepup In sports, none of the movements are isolated, but in the weight room, we train them as isolated planes. The frontal plane is the back injury prevention lane Create a systematic approach Demands of Sport Reverse engineer the sport Athlete Assessment Identify potential and limitationsDO NOT DO 1 REP MAX with HIGH SCHOOL ATHLETESLimiting factors - what happens to their head, their core during the lift Develop a Program Based on your individual needsDON’T take the college program for top recruits at D1 school Injury Prevention - 27 minutes We need valuable scalable tools that use common language so the coaches can correct it easily without the Medical Professional there Train them to see movement Stu McGill’s Big 3 Assessment - each set and rep in the weight room should be used to assess. Integrate correctives into a program ACL Injury Prevention Model ACL Tear Mechanism Quad dominanceLigament dominanceAsymmetryLeg dominance - plant leg or kick legJump tuck testLooking for one hitting the ground firstTrunk DominanceTrunk leaves the center of gravity and compromises the muscle is the largest problem that is modifiableCan not jump and land repeatedly in the same spot Athlete Assessment TrunkHeavy Barbell - relativeDeadbug and spidermanAdd 5lbs each session to the 3x5Primal X-Y-ZShow where they are weak withing the lunge or step-upFrontal PlaneTransverse PlaneCan you separate knees from shoulders? Corrective Exercises ReeducationTeaching them how to moveWarmupsBest chance to implement corrective exercises. Work within the window of their normal warmupsAccessory Work Neuromuscular reeducation - 41 minutes Quad Dominance - use: Power Athlete SeeSaw WalkLigament Dominance - triplanar arch...have them work barefoot and do toe yoga stuffAsymmetry - Symmetry trainingTrunk Dominance - Trunk Strategy - overload and give them the opportunity to make adjustments Phases of Neuro reeducation AlignmentForce ReductionForce Production - Coaches often jump to this because it is easy to put in a spreadsheet and “showoff”Isometric Force - Protective Force - Overload - show you can move well then we add load Principle of specificity The Warmup Rename it if you need to so they take it seriously Why - enhance athleticism Every day is a way to get really good and master your movementPsychological gives you a chance to get a feel for the athletes and how the day will go. Risk Reduction through Anatomy Warmups Pre-warm up warmup - do a lap/motion without lollygaggingIso-Stability - establish a posture and then challenge itFeet and anklesPrimal MovementsCombining primal movementsEnergy systems - what does the game call for...represent the highest demand they will see in competitionX-factor Training vs Competition Avoiding talking about ACL injury prevention before the game, but build it into the normal warmupBe mindful of your words Injury Prevention Integration - 57 minutes Accessory Work Why - work mitigating factors StructureRemodeling - never accept flat feetWe can remodel archesTri-planar arch developmentHypertrophy - increasing the cross-sectional massInter/INTRAmuscular Coordination I need it difficult in a controlled environment so that I can trust they can handle it in an uncontrolled one. Execution Look