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Movement Efficiency & Bullet-proofing the Performance Athlete

Movement Efficiency & Bullet-proofing the Performance Athlete. John Kiely UK Athletics. Injury Resistance V’s Performance Training. How is injury resistance training different from performance training?. What predisposes the athlete to injury?. - Structural predispositions.

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Movement Efficiency & Bullet-proofing the Performance Athlete

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  1. Movement Efficiency & Bullet-proofing the Performance Athlete John Kiely UK Athletics

  2. Injury Resistance V’s Performance Training How is injury resistance training different from performance training? What predisposes the athlete to injury? - Structural predispositions - Muscular ‘weakness’ - Fatigue - Co-ordination errors

  3. Risk factors for common athletic injuries? • Low hip adduction strength & ITB in distance runners (Fredrickson ’00) • Quad:Hams ratio’s (e.g. St Clair Gibson et al ’01) • Previous injury & age (Orchard ‘01, Gabbe ’06, Verral et al ’01) • Low pre-season H/S strength & in-season H/S injury (Orchard et al ’97)

  4. Implications?Why we need Diversity.. Concept of bias Inherent factors < - > Habitual postures/gaits < - > Training bias < - > Injury history < - > Event specific bias Leads to.. ‘Wiring’ bias < - > Muscular/activation bias

  5. Practical Training Interventions to Enhance Movement Efficiency &Injury Resistance 3 Key Inclusions 1. Postural Strength & Control 2. Unilateral Strength & Stability 3. Eccentric’s

  6. Postural strength & control What is it? Ability to generate, absorb, & appropriately channel forces safely & efficiently, while maintaining postural integrity & minimising energy ‘leakages’ What’s the problem? High preponderance of injuries either occurring at, or originating from, the low back/pelvis/hip complex

  7. Critical Issues 1. Low back is not structurally well predisposed to generating high muscular powers 2. Hips & large muscles of the upper leg can generate high muscular powers & velocities(primary source of power in athletic events) Problem? High hip flexion powers may be problematic. Large flexion bending torques imposed on the spine

  8. Some relevant facts Muscle strength cannot predict likelihood of future back problems (Biering-Sorenson ’84) No single muscle predominates in the enhancement of spine stability & muscle’s individual roles vary continuously across tasks(Cholevicki & VanVliet ’02, Kavcic et al ’04) In rowing levels of lumbar flexion increase with erector spinae fatigue, increasing the injury risk of spinal structures (Caldwell et al ’03) Metabolic cost of torso stabilisation contributes to metabolic cost of cycling (McDaniels ’05)

  9. Implications for developing a healthy back A healthy back depends on the proper function of the pelvis & hips (McGill ’06) Developing a ‘healthy’ back necessitates a multi-faceted training approach High hip powers transmitted thro’ a ‘weak’ spine are a significant injury risk Ensure extensive spine stability prior to loading with high hip powers

  10. Unilateral Strength & Contro Why? Majority of athletic endeavours are unilateral in nature Enhance neuromuscular control around the joints (e.g. Shields et al ’05) Correct any L-R deficits, caused by inherent structural factors, injury or training history, nature of event (Note, Beukeboom et al 2000, Croisier et al ‘2002) SLS improved dynamic stability of the knee joint (Madhavan & Shields 2007)

  11. Eccentric Exercise What is it? How has Eccentric training been traditionally employed? - Rehab/Therapeutic - Machine based resistance training - Plyometrics (i) Absorptive (ii) Reactive

  12. Scientific Evidence Beneficial clinical outcomes assoc. with rehab of; -Posterior cruciate ligament (McLean et al ’99) -Chronic patellar tendiopathy (Kongsgaard et al ’06) -Achilles tendinopathy (Sayana & Maffulli ’06) -Increased collagen synthesis in chronically injured tendon (Landberg et al ’06) -Hamstring muscle strain (Crosier et al ’02) -Tibial fasciitis (Gabriel et al ’06)

  13. Injury Preventio -Strain injuries known to occur during eccentric contractions (Brockhurst et al ’04, Proske et al ’04) -Previous H/S injury significant risk factor -Weaker in eccentric’s at high velocities -Significantly tighter than uninjured (Jonhagen et al ’94) -Simple programme of eccentric’s can reduce incidence of H/S injury in Aussie Rules BUT.. (Gabbe et al ’06)

  14. In summary.. 3 Key Inclusions 1. Postural Strength & Control 2. Unilateral Strength & Stability 3. Eccentric’s

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