SPORT SPECIFIC CONSULTING

1. SPORT SPECIFIC CONSULTING Athlete Power Development Presented By: Robert Rose, CSCS August 2009

2. SPORT SPECIFIC CONSULTING Athlete Power Development Rob Rose, has been conditioning athletes since 1990. He is considered a leader in reaction and first-step training. Rob has used his innovative ideas in training top level professional, college, and amateur athletes for football, soccer, basketball, hockey, baseball and lacrosse. Rob is a graduate of George Mason University with a degree in Sports Medicine and worked for five years in the field of athletic training and sports physical therapy. He conducts lectures and workshops on sports-specific training throughout the area. Rob is dedicated to helping each of his clients reach their maximum potential in both athletics and life.

3. SPORT SPECIFIC CONSULTING Athlete Power Development OVERVIEW • Definition of Core • Muscle Groups • Benefits of Core Training • Research • Drills/Exercises

4. SPORT SPECIFIC CONSULTING Athlete Power Development DEFINITION • Center Point of all Power for the Body! • Effectively Recruit Trunk Musculature and Control Lumbar Spine During Dynamic Movements • Strengthening or Stabilizing Muscle or Muscle Group Establishing the Core

5. SPORT SPECIFIC CONSULTING Athlete Power Development DEFINITION • Various Schools of Thought: • Entire Spine • Power Center: From Lower Ribs to Bottom of Butt (Joseph Pilates) • All of the Above Combined Plus Hip Flexors. (Strength/Performance Coaches) • Some Add the Muscles of the Scapulae

6. SPORT SPECIFIC CONSULTING Athlete Power Development MUSCLE GROUPS -Back -Abdominals -Hip Flexors

7. SPORT SPECIFIC CONSULTING Athlete Power Development MUSCLE GROUPS • Back • Erector Spinalis Group • Inner Spine Muscles • Glute Muscles

8. SPORT SPECIFIC CONSULTING Athlete Power Development MUSCLE GROUPS • Abdominals • Rectus Abdominus • Internal/External Obliques • Transverse Abdominus

9. SPORT SPECIFIC CONSULTING Athlete Power Development MUSCLE GROUPS • Hip Flexors • Rectus Femoris • Psoas, Illiacus • Sartorius, Tensor Fascia

10. SPORT SPECIFIC CONSULTING Athlete Power Development BENEFITS • Improve Balance/ Stability • Improve Posture • Improved Muscular Power • Improved Strength • Decreases Injury Potential • Increase Efficiency • Correct Imbalances/ Weaknesses • Better Sleep • Increased Energy Levels • SIX PACK!

11. SPORT SPECIFIC CONSULTING Athlete Power Development • RESEARCH • Decreased Core Stability May Predispose Athletes to Injury • -Appropriate training may reduce injury! • (Wilson et al., Journal of American Academy Ortho Surgery, Sept. 2005) • Female Athletes Increased Hamstring Strength and Vertical Jump Through PLYO and Balance Training. • (Myer et al, Journal of Strength and Conditioning, May 2006) • Centreville Football

12. SPORT SPECIFIC CONSULTING Athlete Power Development • DRILLS • Floor Exercises • -Crunch • -Alternating Pike • -Crunch Twist • -Abdominal Bridge Variations • -Plank Series • -Superman • -Russian Twist • -6 & 60s • -Leg Raise • -Oblique Crunch and Reach

13. SPORT SPECIFIC CONSULTING Athlete Power Development DRILLS • Medicine Ball Exercises -Sit-Up -Standing Trunk Rotation -Leg Raise -Superman -Walk-over -Woodchopper -Baseball Power Throw -Modified Reverse Crunch

14. SPORT SPECIFIC CONSULTING Athlete Power Development DRILLS • Exercise Ball Exercises -Crunch -Twist Crunch -Back Extension -Ab Bridge -Kneeling -Donkey Kick -Hip & leg Raise -Straight Leg Raise

15. SPORT SPECIFIC CONSULTING Athlete Power Development POWER • Definition • Strength x Speed! • Stretch Shortening Cycle

16. SPORT SPECIFIC CONSULTING Athlete Power Development POWER • Research • Combination of Core Training, Plyometrics, and Weight Training More Effective than Separate Programs • 12 Weeks Proven as Adequate Time for Improving Vertical Jump • Upper Body Accounts for up to 30% of Vertical Jump Power

17. SPORT SPECIFIC CONSULTING Athlete Power Development • DRILLS • Power Exercises • Jump Series • -Power Jumps • -Quick Jumps • -Scissor Jumps • -Ankle Flips • Intermediate Jumps • -Tuck Jump • -Depth Jump • -Single Leg Bound • Linear Jumps • -Linear Bounds • -Power Skips • Chimney Jumps • -Power • -Tuck • -180s • ACL Series

18. SPORT SPECIFIC CONSULTING Athlete Power Development DRILLS • Balance Exercises • 1/2 Foam Roller Single Leg • Balance Board Ant/Post • Single Leg Hip Flex/Ext • Single Leg Trunk Flex • Bosu Single Leg Jump • Bosu Double Leg Jump • Bosu Single Leg Jump to 180 • Single Leg Progression

19. SPORT SPECIFIC CONSULTING Athlete Power Development Core/ Power Training References • Roniger, R.L. (2002). Training improves ACL outcomes in female athletes. Biomechanics, 1, 1-6. • Boden, B.P., Griffin, L.Y., & Garrett, W.E. Jr. (2000). Etiology and prevention of noncontact ACL injury. The Physician and Sportsmedicine, 28(4), 1-9. • The anterior cruciate ligament: injury and rehabilitation. (2002). In Crystal Clinic Health Information. Retrieved February 28, 2006, from www.crystalclinic.com. • Hudson, J. L. (1986). An investigation of stored elastic energy usage in women and men. In: L. Bunker & D. Owens (Eds.), Proceedings of the Southern Association for Physical Education of College Women Fall Conference (pp. 144-150). Carrollton, GA: West Georgia College. • Bompa, Tudor, Total Training for Young Champions, Human Kinetics, 2000. • Hudson, J. L. (1986). Coordination of segments in the vertical jump. Medicine and Science in Sports and Exercise, 18, 242-251. • Gehri, D.J., M.D. Ricard, D.M. Kleiner, and D.T. Kirkendall. A comparison of plyometric training techniques for improving vertical jump ability and energy production. J. Strength and Cond. Res. 12(2):85-89. 1998. • Hudson, J. L., & Owen, M. G. (1985). Performance of females with respect to males: The use of stored elastic energy. In: D. A. Winter, R. W. Norman, R. P. Wells, K. C. Hayes, and A. E. Patla (Eds.), Biomechanics IX-A (pp. 50-54). Champaign, IL: Human Kinetics Publishers. • Radcliffe, James, High-Powered Plyometrics, Human Kinetics, 1999