PILLAR PREPARATION LEARNING OBJECTIVES Understand how the concept of the Core has evolved Identify the components of the pillar and their function Explain the concept of kinetic linking and explain its application Explain where Pillar Prep fits into program design Understand how to prepare the pillar for optimal performance 2 1
PILLAR STRENGTH Re-define The Core What is Pillar Strength? 4 2
Pillar Strength is simply the blend of mobility and stability through the hips torso and shoulders. 5 6 3
PILLAR PARADIGM SHIFT Crunches and planks do not define the core The trunk is less likely to be a structure that generates force and more likely a structure that tolerates/conducts force. It allows for MOVEMENT AND FORCE TRANSFER 7 8 4
9 10 5
11 12 6
ANOTHER PRIMARY FUNCTION OF THE PILLAR BREATHING ALWAYS WINS 14 7
15 16 8
CHECK FOR LEARNING 01 List the 2 main functions of the pillar. Is the Pillar Static or Dynamic? What positions should we train the pillar? 17 THE PILLAR Anatomy of the Pillar Efficiency of Movement 9
PILLAR HARDWARE AND SOFTWARE 19 PILLAR ANATOMY: HARDWARE SHOULDER/SCAP THORACIC SPINE LUMBAR SPINE PELVIS HIPS MUSCLES THAT CONNECT THEM ALL 20 10
JOINT BY JOINT APPROACH SHOULDER/SCAP THORACIC SPINE LUMBAR SPINE HIP KNEE ANKLE FOOT STABILITY MOBILITY STABILITY MOBILITY STABILITY MOBILITY STABILITY Joint by Joint Approach, Mike Boyle 21 PILLAR ANATOMY Akuthota et al Bojadsen et al 22 11
PILLAR ANATOMY McGill, 2007 23 PILLAR ANATOMY 24 12
PILLAR HARDWARE AND SOFTWARE 25 PILLAR EFFICIENCY OF MOVEMENT The The role of the nervous system is coordinate movement through muscle recruitment and managing that movement based on sensory feedback. The system has innate patterns that it calls upon to begin and develop movement patterns. Immediately at birth we have neurological patterns that facilitate survival. The first being breathing, second being rooting reflex to fill need for food. This is the basis of our movement- survival. Habitual movement helps develop patterns that are unique to each persons movement signature. Cook et al, Part 1 and 2 26 13
Our goal is to prime the nervous system so it can perform optimally and utilize the full mobility and potential of the body. 27 28 14
PROXIMAL STABILITY To move efficiently, an individual must have proximal stability of the pelvis 29 IMPORTANCE OF KINETIC LINKING IMPACT CLUB HEAD LEFT ARM TRUNK HIPS Force Creation (Hips) Force Transfer (Trunk-Extremities) = Optimal Performance & Injury Prevention 30 15
IMPORTANCE OF KINETIC LINKING Impact 31 32 16
33 CHECK FOR LEARNING 02 What 5 structures make up the Pillar? What Structures need Mobility? What structures need Stability? 34 17
IMPLEMENTATION Know where Pillar Prep fits View the Pillar Preparation sequence Understand how to prepare the pillar Base off individual needs 36 18
Based off of the FMS Results Modified from Cook et al, Part 1and 2 37 Is your Program Balanced? 38 19
PROGRAM DESIGN MOVEMENT SESSION PILLAR PREP MOVEMENT PREP PLYOMETRICS MOVEMENT SKILLS REGENERATION STRENGTH SESSION PILLAR PREP MOVEMENT PREP STRENGTH POWER ESD REGENERATION 39 PILLAR PREPARATION COMPONENTS SOFT TISSUE MOBILITY STABILITY Soft Tissue - Tension and adhesion Mobility - Restore symmetry - Increase range of motion Stability - Motor Control - Proper sequencing patterns 40 20
PROGRAM VOLUME SOFT TISSUE MOBILITY ACTIVATION 2-4 Muscles 30-60s each *Barrel Roll *Acu-Point 2-4 Movements 5-10 reps 2s Holds *AIS *PNF 2-4 Corrective Movements 10 reps each 1º/2º FMS Solutions 41 PROGRAM DESIGN SOFT TISSUE METHODS Ball - Hold pressure over the trigger point until it releases. It must release or the tightness could get worse, versus improving. Barrel Roll - 8-10 rolls over a muscle - Hold pressure over the trigger point until it releases. It must release or the tightness could get worse, versus improving. - Then repeat by rolling the length of the muscle again. MacDonald et al, De laspenaset al 42 21
PROGRAM DESIGN AIS & PNF STRETCHING Use the antagonist muscle actively to help stretch the agonist. Assists the antagonist using a rope, band, or hands Hold 2 seconds at end of range Repeat 6-8 reps on each target tissue 43 MacDonald et al, De laspenaset al PROGRAM DESIGN STABILITY - ACTIVATION Focus on stability muscles around the lumbar spine, pelvis, and shoulder Enhance primitive patterns Maximize recruitment and control 44 22
PILLAR POSTURE True spine stability is achieved with a balanced stiffening from the entire musculature focusing on a single muscle generally does not enhance stability but creates patterns that result in less stability. (McGill,2009) 45 PILLAR POSTURE CASE EXAMPLE FMS PRIMARY LIMITATIONS 1 active straight leg raise SESSION FOCUS Acceleration AREAS OF FOCUS DURING PILLAR STRENGTH Anterior hip mobility Posterior hip mobility Trunk stability 46 23
PROGRAM DESIGN 47 PROGRAM DESIGN 48 24
PROGRAM DESIGN 49 CHECK FOR LEARNING 03 List the 3 components of Pillar Prep. Write down when Pillar Prep should be sequenced in the training session. Design an example of Pillar Prep for this athlete: The athlete has good depth in the deep squat, but is unable to keep the stick overhead (FMS 2). The training session for the day is linear. 50 25
CONCLUSION DEFINITION ANATOMY/PHYSIOLOGY IMPLEMENTATION The pillar is involved in every element of training and sport. - Pillar Strength is the blend of mobility and stability through the hips torso and shoulders. Breathing is another primary function of the pillar. - Understand how training the pillar affects posture and performance. 26
DEFINITION ANATOMY/PHYSIOLOGY IMPLEMENTATION The hardware of the pillar forms the structural integrity that allows optimal performance in sport and life. - Hips and Pelvis - Lumbar Spine and Thoracic Spine - Shoulders The software of the pillar includes the central nervous system that coordinates movement through muscle recruitment and managing that movement based on sensory feedback. DEFINITION ANATOMY/PHYSIOLOGY IMPLEMENTATION It is important to understand when to approach training the pillar. - Train the pillar at the beginning of the session to lay a foundation of advanced movements Consider your athletes needs, abilities, and limitations when addressing the pillar. - Prioritize soft tissue, mobility, and then activation in training your athletes. 27
APPENDIX Akuthota, Venu, and Scott F. Nadler. "Core strengthening." Archives of physical medicine and rehabilitation 85 (2004): 86-92. Bojadsen, T. W. A., et al. "Comparative study of Mm. Multifidi in lumbar and thoracic spine." Journal of Electromyography and Kinesiology 10.3 (2000): 143-149. Dofferhof, A. S., and P. Vink. "The stabilising function of the mm. iliocostales and the mm. multifidi during walking." Journal of anatomy 140.Pt 2 (1985): 329. Kiesel, K., P. Plisky, and R. Butler. "Functional movement test scores improve following a standardized off season intervention program in professional football Players." Scandinavian journal of medicine & science in sports 21.2 (2011): 287-292. Cook, Gray, Lee Burton, and Barb Hoogenboom. "Pre-participation screening: The use of fundamental movements as an assessment of function part 1."North American journal of sports physical therapy: NAJSPT 1.2 (2006): 62. Cook, Gray, Lee Burton, and Barb Hoogenboom. "Pre-participation screening: The use of fundamental movements as an assessment of function Part 2."North American journal of sports physical therapy: NAJSPT 1.3 (2006): 132. McGill, Stuart. Low back disorders: evidence-based prevention and rehabilitation. Human Kinetics, 2007. 55 APPENDIX MacDonald, Graham Z., et al. "An acute bout of self-myofascial release increases range of motion without a subsequent decrease in muscle activation or force." The Journal of Strength & Conditioning Research 27.3 (2013): 812-821. De las Penas, Cesar Fernandez, et al. "Manual therapies in myofascial trigger point treatment: A systematic review." Journal of Bodywork and Movement Therapies 9.1 (2005): 27-34. Marek, Sarah M., et al. "Acute effects of static and proprioceptive neuromuscular facilitation stretching on muscle strength and power output."journal of Athletic Training 40.2 (2005): 94. Ferber, R., L. R. Osternig, and D. C. Gravelle. "Effect of PNF stretch techniques on knee flexor muscle EMG activity in older adults." Journal of Electromyography and Kinesiology 12.5 (2002): 391-397. Taylor, Dean C., et al. "Viscoelastic properties of muscle-tendon units the biomechanical effects of stretching." The American Journal of Sports Medicine18.3 (1990): 300-309. 56 28
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