DWMA Coaches Conference2.key - Dynamic Warm Up Movement

Dynamic Warmup Movement Assessment ™
Michael Bewley, MA, CSCS, C-SPN, USAW-I
Strength and Conditioning Coach & Sports Nutritionist
Georgia Tech Men’s Basketball & Men’s Tennis
WHAT’S THE DIFFERENCE?
a high performance sports car…
WHAT’S THE DIFFERENCE?
WHAT’S THE DIFFERENCE?
…and a high performance sports athlete
a pit stop…
WHAT’S THE DIFFERENCE?
WHAT’S MY POINT?
…a warmup, training, and injury assessment
•
Both a race car and the
human body are
dynamic, highly-complex
machines.
•
Each need to be
continuously evaluated
to minimize mechanical
failures and attain peak
performance.
QUOTE OF THE DAY
“Anyone can make an athlete stronger. Anyone can make an athlete 3red. Not everyone can make an athlete be8er.” Coach Roy Benson Exercise Scien2st High School Cross Country Coach 1993-­‐2008 Marist High School 16 State Championships 21 Individual State Titles
DYNAMIC WARMUP
& MOVEMENT SCREEN DEFINED
• Dynamic Warmup is a series of
movements designed to actively
prepare the body for performance.
• Movement Assessment is a set of
unique movement patterns designed
to identify muscle imbalances and
weaknesses in the body's kinetic chain.
KINETIC CHAIN IDENTIFIED
Thoracic Spine (mobility)
Trunk (stability)
Hip (mobility)
Knee (stability)
Ankle (mobility)
Foot (stability)
SOCIAL NORMS
• Virtually every coach opts to
do a dynamic warmup instead
of static stretching prior to
exercise or competition.
• Why are so many coaches
reluctant with incorporating
movement screens?
DYNAMIC WARMUP SCREEN BENEFIT
• Combines advantages of dynamic warmup, with
unique movement patterns designed to identify
left-right, agonist-antagonist imbalances-weaknesses
in the body's kinetic chain.
• Optimize for a time-starved schedule.
• Way to evaluate athlete each training session.
DYNAMIC WARMUP
SCREEN EXERCISES
Dynamic Warmup Movement Screen
Exercise Examples
The Checklist
ATHLETE NAME
OR INITIALS
EXAMPLE:
JOHN DOE
• Inchworm
• Straight Leg
Hip Hinge
• Downward Dog
Heel Raise
• Straight Leg Kick
• Knee To Chest
• Lunge & Reach
• Quad Table Reach
• Twisting Triangle
w/twist
• Overhead Squat
• Side-To-Side Lunge
w/twist
DATE
ANKLE
(SOLEUS
EXTENSION)
1/1/16
X
ANKLE
IT BAND
QUAD
HAMSTRING
(SOLEUS MOBILITY MOBILITY EXTENSSTRENGTH)
IBILITY
X
CONQUER GROUP SCREENING
X
X
T-SPINE
CORE
HIP
MOBILITY STRENGTH STRENGTH
X
X
www.dynamicwarmpupmovementscreen.com
This training program contains only recommendations based on input you, the user (or your coach), provided to DWMA. Actual exercises, volumes, and intensities are undertaken in the user's sole discretion and are performed at the user's own risk.
DWMA makes no express or implied warranties regarding the Volt program or content. Use of DWMA’s program and content is governed by the terms of use provided on DWMA’s website.
PRINT CHECKLIST
•
The Checklist is
columnizes with tester
name and movement
assessment checklist.
•
Checkoff joint segments
were weakness and
imbalance are identified.
The Checklist
ATHLETE NAME
OR INITIALS
EXAMPLE:
JOHN DOE
How To Administer
Dynamic Warmup Movement Screen
The Checklist is
columnizes with tester
name and movement
assessment checklist
•
Checkoff joint segments
were weakness and
imbalance are identified
1/1/16
X
ANKLE
IT BAND
QUAD
HAMSTRING
(SOLEUS
EXTENSMOBILITY MOBILITY
STRENGTH)
IBILITY
X
X
CONQUER GROUP SCREENING
T-SPINE
CORE
HIP
MOBILITY STRENGTH STRENGTH
X
X
X
www.dynamicwarmpupmovementscreen.com
This training program contains only recommendations based on input you, the user (or your coach), provided to DWMA. Actual exercises, volumes, and intensities are undertaken in the user's sole discretion and are performed at the user's own risk.
DWMA makes no express or implied warranties regarding the Volt program or content. Use of DWMA’s program and content is governed by the terms of use provided on DWMA’s website.
PRINT CHECKLIST
•
DATE
ANKLE
(SOLEUS
EXTENSION)
SET UP DYNAMIC SCREEN
•
Set up a set of cones;
10-15 yards apart as
markers for movement
transition.
•
Retrieve the Checklist,
along with clipboard and a
pencil.
PERFORM DYNAMIC SCREEN
•
Mark the Checklist when you
sight an athlete’s segment
deficiencies.
•
Repeat a movement if you were
unable to assess an athlete
•
Conclude with a normal warmup
segment and progress into
workout.
WHAT WE DO AT GEORGIA TECH
Steve Olson’s ExcelTrainingDesigns’ PT Training
Template
•
•
•
Made a custom excel template that allows
us to build an exercise gallery of
correctives.
Add image and a short description of
every Kinetic Chain Corrective exercise to
post with magnet on squat rack.
Builder has drop-downs for exercises and
sets and reps for training and maintenance.
DONE ASSIGNING. NOW WHAT?
Once all movements have been
journaled and segmented on The
Checklist:
•
OPTION 1: Provide individual,
corrective exercises for each
athlete.
•
OPTION 2: Average logged
joint segments from The
Checklist and apply corrective
to entire team.
INCLUDE CORRECTIVES IN WORKOUT
•
Have group perform
correctives between working
sets.
•
Divide group into sets of
three or more.
•
Rotate group into a
sequence of lifter, spotter, and
corrective exerciser.
TYPE OF CORRECTIVE EXERCISE
STATIC AFTER EXERCISE
Static stretching provides some
performance improvements when done
AFTER exercise and offers possible aid in
injury prevention.
DYNAMIC
• Acute = Isometrics; hold
and release (ex, 5 reps x 5
second iso/holds; bilaterally).
•
STATIC
• Chronic = 2 minutes;
restrict to after regular
training/lifting time).
Static stretching produces small tears in
the fascia and muscle similar to
resistance training, which progressively
heal longer and stronger over time.
•
Too little range of motion for your
sport is an injury risk, so creating a
more permanent change will be
beneficial.
WHEN TO DO CORRECTIVE EXERCISE
CORRECTIVE EXERCISE FREQUENCY
Anytime we increase mobility
we must increase stability.
•
Perform Mobility/
FlexibilityExercises a
minimum of one time per
day, three times per week.
•
Perform Strength/Stability
Exercises a minimum of three
times per week; a minimum
of 1-3 sets, 10-20 reps.
•
•
•
Lower Body Training =
Lower Body Correctives.
Strength
Upper Body Training =
Upper Body Correctives.
Stability
Total Body Training =
Blend Upper/Lower Body
Correctives
Mobility
CORRECTIVE EXERCISE TIPS
REFERENCES
1.
•
Never force a muscle and never bounce
when stretching.
•
Perform slow even belly breaths
throughout movements.
•
Squeeze/contract glute when performing
hip mobility exercises.
•
Monitor neutral spine during movements.
•
Be patient.
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4. Fletcher I, Anness R. The acute effects of combined static and dynamic stretch protocols on fifty-meter sprinter performance in
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electromyography, and mechanomyography of the biceps femoris muscle. J Strength Cond Res. 2008;22(3):809-17.
6. Little T, Williams AG. Effects of differential stretching protocols during warm-ups on high speed motor capacities in professional
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9. Sayers A, Farley R, Fuller D, Jubenville C, Caputo J. The effect of static stretching on phases of sprint performance in elite soccer
players. J Strength Cond Res. 2008;22(5):1416–21.
10. Winchester JB, Nelson AG, Landin D, Young MA, Schexnayder IC. Static stretching impairs sprint performance in collegiate track
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11. Young W, Elliott S. Acute effects of static stretching, proprioceptive neuromuscular facilitation stretching, and maximum voluntary
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2.
Hyperextension
Neutral
THANK YOU
Michael Bewley, MA, CSCS, C-SPN, USAW-I
Strength and Conditioning Coach & Sports Nutritionist
Georgia Tech Men’s Basketball & Men’s Tennis
mbewley@dynamicwarmupmovementscreen.com
404-590-2784