8/21/12 1 Facts and Fallacies of Correc4ve Exercise Mike Robertson, MS, CSCS, USAW President, Robertson Training Systems CoOwner, Indianapolis Fitness and Sports Training What is correc4ve exercise?
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Facts and Fallacies of Correc4ve Exercise
Mike Robertson, MS, CSCS, USAW President, Robertson Training Systems
Co-‐Owner, Indianapolis Fitness and Sports Training
What is correc4ve exercise?
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Correc4ve exercise is a holis4c approach where an assessment is
used to determine specific weaknesses and/or limita4ons of the athlete. This assessment drives the programming process, where a
systema4c and progressive approach is used to reduce the likelihood of injury and improve
performance.
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Injured Plateau Performance
Does it work?
“I’m the healthiest
I’ve been in 3 years.” -‐ Danny O’Rourke
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“Mike and Bill were a big part of my World Records!”
-‐ AJ Roberts
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And that’s just the start… • Kathryn -‐ Purdue • Ellie – Vanderbilt • Bobby – D1 Soccer • Brian Carrol – WR Powerli_er • Etc., etc.
Correc4ve Exercise is…. • Foam Rolling • Mobility Drills • Ac4va4on Drills • Agility Drills • Speed Training • Strength Training • Power Training • Core Training
• Single-‐Leg Work • Motor Control Exercises • Endurance Capacity • Sta4c Stretching • Eccentric Quasi-‐Isometrics
• Etc. • Etc. • Etc..
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Correc4ve Exercise is….
Whatever the client or athlete standing in front of you needs to stay healthy and improve
performance!
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Three Big Rocks of Correc4ve Exercise
• Mobility Training • Stability/Motor Control Training • Strength Training
Strength
Stability
Mobility
Mobility Training
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Star4ng Defini4ons • Flexibility or Extensibility • Mobility
Mobility Example #1
Mobility Example #2
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Paferns of Quality Movement: The Joint-‐by-‐Joint Approach (Boyle)
Joint Needs Foot Stability
Ankle Mobility
Knee Stability
Hip Mobility
Lumbar Spine Stability
Thoracic Spine Mobility
Scapula Stability
Gleno-Humeral Mobility
An Alterna)ng Series of Stable Segments Moving on Mobile Joints -‐ Charlie Weingroff
Ankle • 20 degrees of DF • 3-‐4” in front of toes
Hip • NOT flexibility! • Movement specific!
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Tommy Kono
Thoracic Spine
Gleno-‐Humeral Joint
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But Really…Is That It??? The Core Pendulum Theory
In that case… • Knees • Lumbar Spine • Scapulae • Elbows
An Excep4on to the Rule
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Tools In Your Mobility Toolbox • Foam Rolling • Sta4c Stretching • Dynamic Stretching • Eccentric Quasi-‐Isometrics • Strength Training?
Ac4onable Item #1
Develop adequate mobility FIRST and FOREMOST
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Stability and Motor Control
Stability Example #1 -‐ Laura
Stability Example #2 -‐ KDawg
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“The motor program to move and the motor program to resist are two completely different pieces of
soAware.” -‐ Gray Cook
Stability is control in the presence of change
– Charlie Weingroff
Ac4ve vs. Passive Stability
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The Diaphragm
• Primary Func4ons – Increases IAP – Spinal stability
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The Diaphragm
Diaphragm
Pelvic Floor
The Diaphragm Taken from Postural Restora4on Ins4tute®
Foot
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Knee
Lumbar Spine
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Scapulae
Unilateral vs. Bilateral Training
Tools In Your Stability Toolbox • Improving Posture/Alignment • Motor Control Exercises • “Reflexive” Training • Strength Training
– Tempo based work (202, slow eccentric, etc.) – Unilateral work
• Proper Coaching and Cuing
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Ac4onable Item #2
Stability DOES NOT Necessarily Mean Strength…
Train Them Differently!
Building Strength
Structural Balance
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Why strength?
Strength training cements your posture and mobility.
-‐ Eric Cobb
Mobility Stability Load It!
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Ac4onable Item #3
Once you’ve developed good movement quality, focus on gesng stronger!
Ques4ons?
Summary
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My Rule for Seminars… • Won’t remember… • Won’t implement… • Only 45 minutes – 1 hour! Not the be all, end all of speeches!
“I’m not that smart, I just study more.” -‐ Charlie Weingroff
Silver Package -‐ $210
Today ONLY -‐ $157
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Pla4num Package -‐ $902
Today ONLY -‐ $597
A Quick Comparison…
BPK&B Seminar Registra4on ALONE was $500!!!!
My Guarantee
There is NO RISK!
60-‐Day, 100% Money Back Guarantee!
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2 Easy Steps….. 1. Check the package you’d like, then 2. Fill out the form and bring it back to me now!
Thank You!
www.RobertsonTrainingSystems.com
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