MOVEMENT PREP

How strong is your base?

Patrick Ward, MS, CSCS, PES

Intro and Acknowledgements

Director of Fitness and Performance at

Cor Clinic - Scottsdale
Co-Founder of Optimum Sports Performance
MS Exercise Science & Health Promotion
Certified Strength & Conditioning Specialist;
Performance Enhancement Specialist
8+ years in the field

Thank you to USA Volleyball!

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Why are we here?

z Athlete

development

z Performance
z Injury
zA

enhancement

prevention

winning team

Female Athletes
z

Imbalances:
Strength
Timing of activation
Recruitment patterns in the lower extremity

z
z

Knee injury 4-6 times more common

Neuromuscular training shown to reduce
incidence of injury.
Henry JC, Kaeding C., Neuromuscular differences
between male and female athletes., Curr Womens Health
Rep. 2001 Dec;1(3):241-4.

Female Athletes
z

A 6 week training program focusing on

plyometric and movement, core strengthening
and balance, and speed training increased
1rm strength (bench press and squat), right to
left single leg hop distance, vertical jump and
speed. Knee valgus (28%) and varus (38%)
torques were decreased as well.
Myer GD, Ford KR, Palumbo JP, Hewett TE,
Neuromuscular training improves performance and lower
extremity biomechanics in female athletes, J Strength
Cond Res, 2005 Feb; 19(1):51-60.

Common Training Flaws

z No

assessments
z Improper warm-up
z Copying training programs of
championship teams

Assessments
z

Functional
Movement Screen
Gray Cooks Athletic
Body in Balance

Assessments
Overhead Squat Assessment
Things to look for
z

Foot and Ankle

Arches flattening; Feet turning out

Knee
Buckling inward

Hip
Rotating to one side or the other; poor depth

Assessments
Overhead Squat Assessment
Things to look for
z

Torso
Falling forward

Shoulders
Falling forward

Neck
Poking forward (chicken)

Movement preparation is
z Fancy

term for warm-up

We are preparing to move

z Can

be a workout, depending on:

Level of athlete
Condition of athlete
Training age of athlete
z Can

be as intense as you want it to be

A proper warm-up
z What

is the goal?
z What is a proper warm-up?
z Getting the body warm: 10-20 min

Preparing the core

z What

is the core

Muscles of the trunk and pelvis

responsible for spinal and pelvic
stability and generation/transfer of
energy from large to small body parts.

Preparing the core

z What

is core stability?

Ability to control position and motion of

trunk over pelvis, allowing optimum
production, transfer and control of force
and motion to the terminal segment in
integrated athletic activities
Kibler WV, Press J, Sciascia. The Role of Core
Stability in Athletic Function. Sports Med. 2006; 36(3):
189-98.

Preparing the core

z Why

is core work important?

Core Exercises
z

Plank
Proper vs. Bad form
Regression
Kneeling

Progressions
1-leg static
1-leg alternating
1-arm alternating

Core Exercises
z

Side Plank
Proper vs. Bad form
Regression
Kneeling; Kneeling
Dynamic

Progressions
Top leg abduction
Bottom leg knee-tochest

Core Exercises
z

Glute Bridge
Proper vs. Bad form
Regression
2-leg static hold

Progressions
1-leg static hold
1-leg dynamic
Marching static hold

Preparing the entire body

z General

to specific

General static exercises

Move to dynamic movement exercises

Preparing the entire body

z Static

exercises

Isometric athletic position holds

Standing leg excursion
Standing leg excursion with ankle circles
Split Squat w/side bend
YTA

Preparing the entire body

z Static

exercises

Isometric athletic position holds

Preparing the entire body

z Static

exercises

Standing leg excursion &

Standing leg excursion with ankle circles

Preparing the entire body

z Static

exercises

Split Squat w/side bend

Preparing the entire body

z Static

YTA

exercises

Preparing the entire body

z

Dynamic exercises

Lunge matrix
Walking knee hug with toe raise
Heel-to-glute with toe raise
Hip cradle
Walking Single-leg good morning
Side-to-side up-and-over
Hand walkouts
Side Shuffle
Carioca

Preparing the entire body

z

Dynamic exercises
Lunge matrix

Preparing the entire body

z

Dynamic exercises
Walking knee hug w/toe raise

Preparing the entire body

z

Dynamic exercises
Heel-to-glute with toe raise

Preparing the entire body

z

Dynamic exercises
Hip cradle

Preparing the entire body

z

Dynamic exercises
Walking Single-leg good morning

Preparing the entire body

z

Dynamic exercises
Side-to-side up-and-over

Preparing the entire body

z

Dynamic exercises
Hand walkouts

Preparing the entire body

z

Dynamic exercises
Side Shuffle
Carioca

Plyometrics
z

What are they?

Why use them at end of warm-up?

Prepare nervous system for activity
Shown to have significant effect on enhancing
knee stabilization and injury prevention in
female athletes
Hewett, et al., Plyometric training in female athletes:
Decreased impact forces and increased hamstring
torques. Am J Sports Med. 1996. Nov-Dec., 24(6):
765-73.

Plyometrics
z Start

with low-level plyometrics

Side-to-side line drills

Front-to-back line drills

Plyometrics
z Higher

level plyometrics

When to use them

Teach stabilization first
Poor deceleration=
poor acceleration and possible injury
poor performance

Plyometrics
z Stabilization

- First 3-6 weeks

Jump Squat to stabilization

1-leg long jump to 2-leg stabilization
Ice skaters to stabilization
1-2 stick

Plyometrics
z Dynamic

- Next 3-6 weeks

Only after stabilization has been mastered

Jump squat (continuous)
Ice skaters (continuous)
Long jumps (continuous)

Putting it all together

z Build

the warm-up:

5 min core work

2-3 min static exercises
2-3 min dynamic exercises
3-5 min plyometric exercises (low volume)

Practical / Hands-On
z Core,

repeat 2x:

Dynamic double leg glute bridge (45 sec)

Plank (60 sec)
Side Plank (20 sec each side)

Practical / Hands-On
z Static

warm-up:

Isometric athletic hold (45 sec)

1-leg excursion with 5 ankle circles in each
direction
Split squat with side bend - 6 reps each leg
YTWL - 6 reps of each letter

Practical / Hands-On
z Dynamic

warm-up, repeat 2x:

Lunge matrix, 3 reps on each leg, each

direction
Walking knee hug with toe raise - 10 steps
Walking 1-leg good morning - 10 steps
Side-to-side up and over - 3 each side
Side-to-side shuffle

Practical / Hands-On
z Low-Level

Plyometrics:

Side-to-side line drill, 3 x 10 sec

Front-to-back line drill, 3 x 10 sec

Practical / Hands-On
z Stabilization

Plyometrics:

Jump squat to stabilization, no

countermovement, 3-sec hold,
8 reps each side
Ice skaters to stabilization, 3-sec hold,
8 reps each side
1-Leg long jump to 2-leg stabilization,
5-sec hold, 5 reps each side

Contact Information
z Patrick

Ward, MS, CSCS, PES

optimumsportsperformance@gmail.com
602-377-3362
pwtraining.blogspot.com
www.optimumsportsperformance.com
www.corclinic.com