Return To Performance

Return To Performance Building A Plan Roman Smith, MA, CSCS, USAW Manager of Sports Performance AWP Sports Date 3.26.17

50 Shades of Grey Sports Performance/Strength & Conditioning is a very Grey area in regards to structure, implementation, progression, and philosophy's. Each Coach has his/her methods & beliefs when working with any demographic of athlete. What are the desired RESULTS, and are you OBTAINING them?

Objectives Explain Return To Performance Bio-Motor Abilities (The Standard 8 vs. The Better 10) Identify A Methodology for Return To Performance Tri-Phasic Training Describe Application Principles: Training the In-Season Athlete Strength Component Speed & Multi-Directional Agility Components Describe Application Principles: Training the Off-Season Athlete Strength Component Speed & Multi-Directional Agility Components Explain the Importance of the Pre-Tested Athlete vs. Athlete with no Data Summary

What is Return to Performance Return to performance is referring to an athlete s ability to show true physical preparedness for performance & sport related demands, prior to current state. (Bio-Motor Abilities) Data determines readiness

Bio-Motor Abilities Standard 8 1. Strength 2. Power 3. Endurance 4. Speed 5. Agility 6. Coordination 7. Balance 8. Flexibility The Better 10 1. Strength 2. Power 3. Endurance 4. Speed (FMPattern) 5. Agility (FMPattern) 6. Flexibility 7. Mobility 8. Balance (Neueral) 9. Coordination (Neural) 10. Conditioning

Methodology: Tri-Phasic Training Cal Dietz Tri Three Phase A distinct period or stage in a process of change or forming part of somethings development. Three components of every muscle action Eccentric Controlled Lowering Isometric Hold/Transition Concentric Explosive Movement aka Go Time Stretch Shortening Cycle (SCC)

Methodology: Tri-Phasic Training Cont. Eccentric Phase This is the deceleration or lowering portion of the movement. It is associated with muscle lengthening. During this phase, kinetic energy is absorbed and stored in the tendons of the muscle structure to be used during the stretch reflex (1 st ). Increased Stimulus to Muscle Fibers ^ Biological Adaptations Remodeling Muscle & Tissue Train Slow Be Fast/Powerful Ability to Control Force ^ Amounts of Potentiation

Methodology: Tri-Phasic Training Cont. Isometric Phase This is where the mass, or athlete, comes to a complete stop before being reaccelerated in a new direction stretch reflex (2 nd ). Increased Motor Unit Recruitment ^ # of muscle fibers that fire. Weakest Portion of any exercise/movement (>15 Degrees) Transition/Transfer of energy and force But we re weak at it? To benefit from using all that force you absorbed in the eccentric portion ( every action has an equal and opposite reaction ), this phase needs to be as short as possible.

Methodology: Tri-Phasic Training Cont. Concentric Phase This is the acceleration of an athlete or mass. It is associated with muscle shortening, stretch reflex (3 rd ). Producing the most amount of force (Power). More force, faster athletes.

Tri-Phasic & Return to Performance Main Objective? Return to Prior Performance State Sports are all fast, violent, and powerful in nature. Sports Performance needs to prepare athletes for sports. Replicate physical demands VIA Sports Performance SEPARATION IS IN THE PREPARATION!

Application: In-Season Factors to Consider: Physical Limitations Athlete Energy Levels Practice Schedule Stress to the CNS Intensity Volume % of Loads Conditioning Level Season Dependent Mobility & Flexibility Athlete Confidence Case Female Soccer Player ACL Injury Cleared to Return To Sport Timeline 5 Weeks Conference Tournament 6 Weeks Away 1st Rd. Sectionals Objectives Increase Strength Increase Power & Speed Increase Conditioning

Application: In-Season (Strength) Block 1/Day 1 - Eccentric Exercise Sets Reps Tempo % 1A. HH DB Goblet Squat 4 4ea. 5-x-x 60-80 1B. DB RDL 4 4ea. 5-x-x 60-80 1C. HK Perp. MB Toss 4 8ea. x-x-x 2A. SA Contra DB Step Up 2 5,10(BW) 2-x-1 Mod. 2B. Physio Ball Hamstring Curls 2 15 2-x-1 BW 2C. HK CBL Chop 2 10ea. 2-x-1 Mod. Block 1/Day 2 - Upper Exercise Sets Reps 1A. SA DB Bench Press 4 5ea. 1B. SA DB Row 4 5ea. 1C. Plank Hold 4 30sec. 2A. SA HK BB Landmine Press 2 8,6ea. 2B. HK CBL Pulldown 2 10 2C. Base Stance MB Paloff Hold 2 20sec. E. Self Myofascial Release Techniques 5min. Before & After.

Application: In-Season (Strength) Block 1/Day 3 - Eccentric Exercise Sets Reps Tempo % 1A. DB/BB Split Squat 4 4ea. 5-x-x 65-80 1B. BB RDL 4 4ea. 5-x-x 65-80 1C. Base Stance Para. MB Toss 4 8ea. x-x-x 2A. SA Contra Lateral DB Step Up 2 5,10(BW) 2-x-1 Mod. 2B. GHD Hamstring Falls 2 4 3-x-x BW 2C. HK CBL Lift 2 10ea. 2-x-1 Mod. Block 1/Day 4 - Upper Exercise Sets Reps 1A. DB Bench Press 4 5 1B. Base Stance CBL Row 4 5 1C. Plank Hold w/reach 4 30sec. 2A. SS SA BB Landmine Press 2 8,6ea. 2B. Split Stance CBL Pulldown 2 10 2C. Base Stance Paloff Press 2 10ea. Self Myofascial Release Techniques 5min. Before & After

Application: In-Season (Strength) Block 2/Day 1 - Isometric Exercise Sets Reps Tempo % 1A. BB Back Squat 4 4ea. x-5-x 65-80 1B. BB RDL 4 4ea. x-3-x 65-80 1C. Split Stance Perp. MB Toss 4 8ea. x-x-x 2A. SA Contra DB Step Up 2 5,10(BW) 2-x-1 Mod. 2B. GHD Hamstring Falls (1/4-1/2) 2 4 x-3-x BW 2C. Split Stance CBL Chop 2 10ea. 2-x-1 Mod. Block 2/Day 2 - Upper Exercise Sets Reps 1A. SA DB Bench Press 4 5ea. 1B. SA DB Row 4 5ea. 1C. Plank Hold 4 45sec. 2A. SA HK BB Landmine Press 2 8,6ea. 2B. HK CBL Pulldown 2 10 2C. Base Stance MB Paloff Hold 2 30sec. E. Self Myofascial Release Techniques 5min. Before & After

Application: In-Season (Strength) Block 2/Day 3 - Isometric Exercise Sets Reps Tempo % 1A. BB Split Squat 4 4ea. x-5-x 65-80 1B. BB RDL 4 4ea. x-3-x 65-80 1C. Base Stance Para. MB Toss 4 8ea. x-x-x 2A. SA Contra DB Step Up 2 5,10(BW) 2-x-1 Mod. 2B. GHD Hamstring Falls (1/4-1/2) 2 4 x-3-x BW 2C. Split Stance CBL Lift 2 10ea. 2-x-1 Mod. Block 2/Day 4 - Upper Exercise Sets Reps 1A. DB Bench Press 4 5 1B. Base Stance CBL Row 4 5 1C. Plank Hold w/reach 4 45sec. 2A. SS SA BB Landmine Press 2 8,6ea. 2B. Split Stance CBL Pulldown 2 10 2C. Base Stance Paloff Press 2 10ea. Self Myofascial Release Techniques 5min. Before & After

Application: In-Season (Strength) Block 3/Day 1 Concentric (FC) Exercise Sets Reps Tempo % 1A. BB Back Squat 4 4ea. 2-x-x 70-75 1B. MB Depth Box Jumps 4 3ea. x-x-x Mod. 1C. Vertimax Jumps 4 5 x-x-x BW 1D. Assisted Jumps 4 5 x-x-x Light 2B. GHD Hamstring Curls 2 4 x-x-x BW 2C. Physio Ball Curls 2 10ea. 1-x-1 BW Block 3/Day 2 - Upper Exercise Sets Reps 1A. SA DB Bench Press 4 5ea. 1B. SA DB Row 4 5ea. 1C. Plank Hold 4 60sec. 2A. SA HK BB Landmine Press 2 8,6ea. 2B. HK CBL Pulldown 2 10 2C. Base Stance MB Paloff Hold 2 35sec. E. Self Myofascial Release Techniques 5min. Before & After

Application: In-Season (Strength) Block 3/Day 3 Concentric (FC) Exercise Sets Reps Tempo % 1A. BB Back Squat 4 4ea. 2-x-x 70-75 1B. MB Depth Box Jumps 4 5ea. x-x-x Mod. 1C. Vertimax Jumps 4 3 x-x-x BW 1D. Assisted Jumps 4 5 x-x-x Light 2B. GHD Hamstring Curls 2 4 x-x-x BW 2C. Physio Ball Curls 2 10ea. 1-x-1 BW Block 3/Day 4 - Upper Exercise Sets Reps 1A. DB Bench Press 4 5 1B. Base Stance CBL Row 4 5 1C. Plank Hold w/reach 4 60sec. 2A. SS SA BB Landmine Press 2 8,6ea. 2B. Split Stance CBL Pulldown 2 10 2C. Base Stance Paloff Press 2 10ea. Self Myofascial Release Techniques 5min. Before & After

Application: In-Season (Speed) Force Absorption 2:2 Drop Squats 2:1 Drop Squats Rapid Drop Squats Plyometric Training Horizontal NCM, 3CM, CM, CCM Vertical NCM, 3CM, CM, CCM Medial Hops, Jumps, Bounds Lateral/Rotational Hops, Jumps, Bounds Cut Specific Medicine Ball Implementation Progression: Holds Throws Speed Work Progression Free Resisted Assisted Free Gain/Return Actions Reactive Response Verbal Visual Partner/Coach Block 1 Block 2 Block 3 Plyometrics Plyometrics Plyometrics D1-Horizontal/Vertical D1-Horizontal/Vertical D1-Horizontal/Vertical D2-Medial/Lateral D2-Medial/Lateral D2-Medial/Lateral Free/Resisted Resisted/Assisted Assisted/Free

Application: Off-Season Longer Timeline 3,6,9 Months Linear Periodization can be utilized Maximize Rehabilitation Maximize General Physical Preparedness (Movement) Maximize Physiological Adaptations Hypertrophy Strength Power

Pre Tested Vs. No Data The Pre-Tested Success Data Determines Readiness If all post rehab & performance data coincides with athlete s prior data, the continuum of care is complete and the athlete can perform at his/her expected level. WE NEED PRE-INJURY DATA The No Data Detriment Guess Work Quality Gender & Sport Normality's

Summary Return To Performance The Better 10 Bio-Motor Abilities Tri-Phasic Training Concepts Training the Phases of Movement: Power In-Season Application Case: Female Soccer Athlete 6 Week Return To Performance Program Off-Season Application/Mindset Linear Periodization Time is our Ally Data Determines True Readiness

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