Physical Preparation for Sports Performance. Neil Chapman Accredited Exercise Physiologist

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1 Physical Preparation for Sports Performance Neil Chapman Accredited Exercise Physiologist

2 Physical Preparation for Sports Performance The importance of physical conditioning for sports performance. Core Stability Injury Prevention and Injury Management

3 Strength & Conditioning Strength & Conditioning Principles Long Term Player Development Model 3 Stages of S&C Trainable Qualities Training Principles Training Variables Periodization and Planning

4 The Long Term Player Development Model Compete to Win Train to Compete Train to Train Learn to Train FUNdamentals Dr Istvan Balyi Sport System Building and Long-term Athlete Development in Canada. The Situation and the Solutions. In Coaches report 2001.

5 3 Stages of S&C Fundamentals Injury prevention Physical quality development Technique development Transition Physical quality building Technique development Application Application of the quality to the specific requirements of your sport

6 Trainable Physical Qualities Strength Flexibility Speed Energy Systems

7 Trainable Physical Qualities Strength Speed Energy Systems Flexibility Strength Power Plyometrics Control/Stability Applied Sport Strength Acceleration Maximum Velocity Speed Endurance Agility Reaction Quickness PCr Power PCr Alactic Capacity Glycolitic Power Glycolictic Lactate Capacity Oxidative Aerobic Power Oxidative Aerobic Capacity Static Dynamic Neural Massage

8 Training Principles Specificity Variety Progressive Overload Peak Performance Individualisation Recovery Reversability

9 Optimal Training Adaptation Training Variables Type Frequency Intensity Volume Duration

10 Getting to the core of it What is the core? What is the difference between core stability and core strength? Why is it important to me? Example exercises

11 What is the Core? The ability to effectively execute skills such as running/cycling, passing, paddling, kicking is all influenced by the ability of the lumbarpelvic region (core) to maintain its integrity and transfer forces generated by the prime mover muscles (e.g gluteals).

12 Functions of the Core Flexion Resist Flexion Extension Resist Extension Lateral Flexion Resist Lateral Flexion Rotation Anti Rotation Hip Adduction Resist Hip Adduction Hip Abduction Resist Hip Abduction Inner Unit Stabilisation

13 What is the difference between core stability and core strength? Core Stability Core Strength Product of motor control and muscular capacity of the lumbo-pelvic hip complex The ability of the core musculature to exert of withstand force. Relates to the local or stabiliser musculature around the pelvis and spine Relates to the global or movement musculature of the pelvis and spine. TA, multifidus, internal oblique, medial fibres of the external oblique, quadratus laborum, pelvic floor and diaphragm Produce flexion, extension and rotational movments of the spine and hip and include rectus abdominis, lateral fibres of the external oblique, psoas major and erector spinae.

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15 Why is it important? Decreased Risk of Injury Increase in efficiency Increase in speed of movement Increase in power development Increase in balance Increase in coordination

16 Example Exercises Volunteers?

17 Injury Prevention Example of Elite Female Hockey Players Functional Movement Screen Why bother with a FMS? How can this help me as an athlete/coach?

18 Injury Profile of Elite Female Field Hockey Players The Journal of Sports Medicine and Physical Fitness March 2009

19 Functional Movement Screen The Functional Movement Screen (FMS) was originally developed by Gray Cook and Lee Burton to gather objective data for statistical analysis of human movement patterns with respect to functional performance and injury prevention. The FMS assessor observes a person completing a number of physical tests ranking their movement patterns against set criteria. The FMS and other screening tests attempt to identify movement impairments that might predispose athletes to injury or limit performance. These areas for improvement can formulate a focus in training.

20 FMS Example Overhead Squat The Overhead Squat is a test that challenges total body mechanics when performed properly. It is used to assess; Bilateral, symmetrical and functional mobility of the hips, knees and ankles The dowel held overhead assesses bilateral, symmetrical mobility of the shoulders as well as the thoracic spine. The ability to perform the overhead squat requires appropriate pelvic rhythm, closedkinetic chain dorsiflexion of the ankles, flexion of the knees and hips and extension of the thoracic spine as well as flexion and abduction of the shoulders.

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22 Why bother with a Functional Movement Screen? Identification of current or future areas of injury. Identification of areas which may impact performance. Formulates a basis for physical preparation.

23 How can the FMS help me as an athlete/coach? PERFORMANCE Enabling peak function Ensuring all structures are adequately maintained despite ongoing demands of training and game performance. Overuse injuries are easy to avoid with appropriate pre-habilitation and training/game load management.

24 Injury Prevention Pre-program functional screens should form an integral part of all sports participation. Questions?

25 Neil Chapman Accredited Exercise Physiologist

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