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Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics
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Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Jan 02, 2016

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Page 1: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Training for Injury Prevention of the Shoulder

Paul Pursley PT CSCS

University of Iowa Hospitals and Clinics

Page 2: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Non-trainable Variables

Appropriate Gear Good Genes Good Sportsmanship Bad Luck

Page 3: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Trainable Variables

Sport Specific Skills Flexibility Strength Balance Biomechanics

Page 4: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

What Kind of Throw are We Training For?

Page 5: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Phases of the Overhead Throw

Wind-up Phase Cocking Phase

Early cocking phase

Late cocking phase Acceleration Phase Deceleration Phase Follow Through

Page 6: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Wind-up Phase

Single limb stance Core musculature

Page 7: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Cocking Phase

Early Cocking Phase Minimal muscle

activation at global shoulder

Late Cocking Phase (Front foot planted) Moderate Pectoralis

activity Cocking completed by

Pec/Lat

Page 8: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Acceleration Phase

Pectoralis Major Subscapularis Latissimus Dorsi Teres Major Serratus Anterior Trunk/LE MM

Page 9: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Deceleration Phase

Posterior Deltoid Infraspinatus Teres Minor UT/MT Rhomboids

Page 10: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Standards for IR/ER Ratio

ER approx. 66% of IR strength during isokinetic testing.

Reminder of importance of rotator cuff and scapular stabilizers

Page 11: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Strength Training…

Page 12: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Thrower’s “Ten”

Thrower’s 12 Shoulder Extension, Shoulder Flexion, IR/ER at

0° abduction, IR/ER at 90° abduction, High/Middle/Low Rows, Scapular Punches (Dynamic Hug), Throwing Acceleration, Throwing Deceleration.

On the Field Resistance Tubing Exercise for Throwers: an EMG Analysis. Journal of Athletic Training. 2005 Jan-Mar, 40(1) 15-22

Page 13: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Shoulder Extension

Page 14: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Shoulder Flexion

Page 15: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

IR/ER at 0° Abduction

Page 16: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

ER/IR at 90° Abduction

Page 17: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

High/Middle/Low Rows

Page 18: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Scapular Punches”Dynamic Hug”

Page 19: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Stabilization

High speed resisted target reach Pertubation training Body weight resisted

UE walking UE weight bearing on unstable surfaces

Page 20: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Multiple Joint Lifts

Push Press Clean and Snatch High Pull Bench Press

Page 21: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Multi-Planar Lifts

PNF Pattern DI/DII Dumbbells, Kettle Bells, Resistance

Tubing, Cable Column Resisted Overhead Throw

Page 22: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Plyometrics

Med Balls Anterior-Chest pass Posterior-posterior throw

Body weight Box push-up

Page 23: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Periodization

Off Season Hypertrophy/Endurance Phase

6wks, 60-70% 1RM, 10-12 repetitions Low intensity-High volume

Strength Phase Increase to >80% 1RM, 5-8 repetitions Initiate plyometric training

Page 24: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Periodization

Preseason Power Phase

6-8 weeks prior to competition phase Lower volume-Increased intensity 90% 1RM Allow full recovery between sets

Page 25: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Periodization

Competition Phase Low volume-High intensity

Sport Specific Considerations Length of season Aerobic vs. Anaerobic Impact vs. Non-impact

Page 26: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Principles for Implementation

Incorporate into existing practice Exercise selection

Thrower’s “10” Stabilization Exercise Medicine balls for anterior and posterior

shoulder plyometrics Body weight resisted

Pull-ups Dips Rope climb Peg board

Page 27: Training for Injury Prevention of the Shoulder Paul Pursley PT CSCS University of Iowa Hospitals and Clinics.

Thank You!