Oregon Project SC Program
Dec 15, 2015
strength and conditioning for runners
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Why we do what we do
How we do what we do
What can YOU do at this stage in your athletic development
What is the most important component of a Strength and Conditioning Program for High School runner?
Injury Prevention
3-5x body weight with each foot strike
Peak loads through Achilles can reach 11x BW at sprinting!
180 foot strikes per minute
8,100 foot strikes for a 45 minute run
What is the most important component of the Oregon Project Strength and Conditioning program?
Injury Prevention
Routine Assessments
Strength
Flexibility
Joint function
Muscle sequencing
Proprioception
Biomechanical running assessment
Name: Date:
Right Left % Diff Right Left Position
General #DIV/0!
Deep Neck Flexors seconds -100%
90° flxn 38 42 11%
neutral 43 42 -2%
end ext #DIV/0!
45° flxn 51 52 2%
neutral #DIV/0! WNL WNL 90° flxn
end ext 34 34 0%
45° flxn #DIV/0!
neutral 50 45 -10% WNL WNL 90° flxn
end ext 43 43 0%
45° flxn #DIV/0!
neutral 35 34 -3%
end ext #DIV/0!
45° flxn 38 33 -13%
neutral #DIV/0!
end ext #DIV/0!
45° flxn #DIV/0!
neutral #DIV/0!
end ext #DIV/0!
45° flxn 25 25 0%
neutral #DIV/0!
end ext 26 23 -12%
45° flxn #DIV/0! 90° flxn
neutral #DIV/0! end ext
90° flxn 37 34 -8%
neutral 34 35 3% 90° flxn
end DF #DIV/0! end ext
end PF #DIV/0!
Soleus #DIV/0!
Calf Raises (#) 20 17 -15% Y N Post Tib?
midrange 5 4.5 -10% note: MMT score
end PF #DIV/0!
Eversion midrange 5 5 0% note: MMT score
Gr Toe Extension neutral #DIV/0!
Flexor Digitorum neutral #DIV/0! Y / N Y / N Intrisics?
Gr ToeFlexion neutral #DIV/0! Y / N Y / N Intrisics?
PACESTRONG ASSESSMENT
JointHip or Ankle
Position
KN
EE
Extension
(Knee Flexed)
Internal Rotation
External Rotation
Adduction
Abduction
3-Test Average DYNAMIC TESTING
FOO
T
CERVICAL
# lordosis with L testing
Extension (MMT only)
Extension
(Knee Extended)
Flexion
HIP
Flexion
AN
KLE
11 / 16 / 2012
Inversion
Dorsiflexion
Plantarflexion
17
# torso rot with L testing
L side delayed
Motion Tested
20-60% of each athletes S&C Program
Daily exercises if needed
Communicate with LMT and other members of Performance team
Based on Research
Tells us beyond a reasonable doubt what is effective
Intuition and clinical reasoning
What has worked and not worked in the past
Hip Strength injury prevention
Adequate flexibility injury prevention
Core Strength efficiency
Glute and HS Power speed
Plyometrics efficiency and speed
Strength = Ability to move load
¼ Injury Prevention
¼ Hip and Core Strength
¼ Posture, Proprioception and Sequencing
¼ Power and Plyometric Development
2-3 days a week lifting
Auxiliary exercises done 3-7 days a week
Routine re-assessments (every few months)
Foam roller 3-4 days a week
General hip and core strength 3-4 days per week
Good dynamic warm-up
Get to know your local Physical Therapist
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