SPORT SPECIFIC CONSULTING Athlete Power Development Presented By: Robert Rose, CSCS August 2009.

SPORT SPECIFIC SPORT SPECIFIC CONSULTINGCONSULTING

Athlete Power Development

Presented By: Robert Rose, CSCS

August 2009


Athlete Power DevelopmentAthlete Power DevelopmentRob Rose, has been conditioning athletes since 1990. He is considered a leader in reaction and first-step training. Rob has used his innovative ideas in training top level professional, college, and amateur athletes for football, soccer, basketball, hockey, baseball and lacrosse. Rob is a graduate of George Mason University with a degree in Sports Medicine and worked for five years in the field of athletic training and sports physical therapy. He conducts lectures and workshops on sports-specific training throughout the area. Rob is dedicated to helping each of his clients reach their maximum potential in both athletics and life.

http://www.crystalclinic.com/


Athlete Power DevelopmentAthlete Power DevelopmentOVERVIEWOVERVIEW

• Definition of Core• Muscle Groups• Benefits of Core Training• Research• Drills/Exercises


Athlete Power DevelopmentAthlete Power DevelopmentDEFINITION

• Center Point of all Power for the Body!• Effectively Recruit Trunk Musculature and Control Lumbar Spine During Dynamic Movements• Strengthening or Stabilizing Muscle or Muscle Group Establishing the Core


Athlete Power DevelopmentAthlete Power DevelopmentDEFINITION

• Various Schools of Thought:– Entire Spine– Power Center: From Lower Ribs to Bottom of Butt (Joseph Pilates)– All of the Above Combined Plus Hip Flexors. (Strength/Performance Coaches)– Some Add the Muscles of the Scapulae

MUSCLE GROUPS

-Back

-Abdominals

-Hip Flexors


Athlete Power DevelopmentAthlete Power Development

MUSCLE GROUPSMUSCLE GROUPS

• Back– Erector Spinalis Group

– Inner Spine Muscles

– Glute Muscles




• Abdominals– Rectus Abdominus

– Internal/External Obliques

– Transverse Abdominus




• Hip Flexors– Rectus Femoris

– Psoas, Illiacus

– Sartorius, Tensor Fascia



BENEFITS• Improve Balance/ Stability• Improve Posture• Improved Muscular Power• Improved Strength• Decreases Injury Potential



• Increase EfficiencyIncrease Efficiency• Correct Imbalances/ Correct Imbalances/ WeaknessesWeaknesses• Better SleepBetter Sleep• Increased Energy LevelsIncreased Energy Levels• SIX PACK!SIX PACK!



RESEARCH

• Decreased Core Stability May Predispose Athletes to Injury -Appropriate training may reduce injury! (Wilson et al., Journal of American Academy Ortho Surgery, Sept. 2005)

• Female Athletes Increased Hamstring Strength and Vertical Jump Through PLYO and Balance Training.

(Myer et al, Journal of Strength and Conditioning, May 2006)

• Centreville Football

DRILLS

• Floor Exercises-Crunch-Alternating Pike-Crunch Twist-Abdominal Bridge Variations-Plank Series-Superman-Russian Twist-6 & 60s-Leg Raise-Oblique Crunch and Reach



DRILLS• Medicine Ball Exercises

-Sit-Up

-Standing Trunk Rotation

-Leg Raise

-Superman

-Walk-over

-Woodchopper

-Baseball Power Throw

-Modified Reverse Crunch



DRILLS• Exercise Ball Exercises

-Crunch

-Twist Crunch

-Back Extension

-Ab Bridge

-Kneeling

-Donkey Kick

-Hip & leg Raise

-Straight Leg Raise




Athlete Power DevelopmentAthlete Power DevelopmentPOWERPOWER

• Definition

–Strength x Speed!• Stretch Shortening Cycle


Athlete Power DevelopmentAthlete Power DevelopmentPOWERPOWER

• Research– Combination of Core Training, Plyometrics, and Weight Training

More Effective than Separate Programs– 12 Weeks Proven as Adequate Time for Improving Vertical Jump– Upper Body Accounts for up to 30% of Vertical Jump Power

DRILLS

• Power ExercisesPower Exercises•Jump SeriesJump Series

-Power Jumps-Power Jumps-Quick Jumps-Quick Jumps-Scissor Jumps-Scissor Jumps-Ankle Flips-Ankle Flips

•Intermediate JumpsIntermediate Jumps-Tuck Jump-Tuck Jump-Depth Jump-Depth Jump-Single Leg Bound-Single Leg Bound



•Linear JumpsLinear Jumps--Linear BoundsLinear Bounds-Power Skips-Power Skips

•Chimney JumpsChimney Jumps-Power-Power-Tuck-Tuck-180s-180s

•ACL SeriesACL Series

DRILLS• Balance Exercises

– 1/2 Foam Roller Single Leg – Balance Board Ant/Post – Single Leg Hip Flex/Ext – Single Leg Trunk Flex – Bosu Single Leg Jump– Bosu Double Leg Jump– Bosu Single Leg Jump to 180– Single Leg Progression



Core/ Power Training References• Roniger, R.L. (2002). Training improves ACL outcomes in female athletes. Biomechanics, 1, 1-6. • Boden, B.P., Griffin, L.Y., & Garrett, W.E. Jr. (2000). Etiology and prevention of noncontact ACL

injury. The Physician and Sportsmedicine, 28(4), 1-9. • The anterior cruciate ligament: injury and rehabilitation. (2002). In Crystal Clinic Health

Information. Retrieved February 28, 2006, from www.crystalclinic.com.• Hudson, J. L. (1986). An investigation of stored elastic energy usage in women and men. In: L.

Bunker & D. Owens (Eds.), Proceedings of the Southern Association for Physical Education of College Women Fall Conference (pp. 144-150). Carrollton, GA: West Georgia College.

• Bompa, Tudor, Total Training for Young Champions, Human Kinetics, 2000. • Hudson, J. L. (1986). Coordination of segments in the vertical jump. Medicine and Science in

Sports and Exercise, 18, 242-251. • Gehri, D.J., M.D. Ricard, D.M. Kleiner, and D.T. Kirkendall. A comparison of plyometric training

techniques for improving vertical jump ability and energy production. J. Strength and Cond. Res. 12(2):85-89. 1998.

• Hudson, J. L., & Owen, M. G. (1985). Performance of females with respect to males: The use of stored elastic energy. In: D. A. Winter, R. W. Norman, R. P. Wells, K. C. Hayes, and A. E. Patla (Eds.), Biomechanics IX-A (pp. 50-54). Champaign, IL: Human Kinetics Publishers.

•Radcliffe, James, High-Powered Plyometrics, Human Kinetics, 1999



http://www.crystalclinic.com/

SPORT SPECIFIC CONSULTING Athlete Power Development Presented By: Robert Rose, CSCS August 2009.

Documents

vertical jump power

core slide

sportsspecific training

entire spine power center

balance training

centreville football

shortening cycle slide

weight training