4 KEYS TO RETURNING ELITE ATHLETES TO OPTIMAL PERFORMANCE

1. 4 KEYS TO RETURNING ELITE ATHLETES TO OPTIMAL PERFORMANCE

2. Performance starts with how well we move

3. Movement Performance • The body is a great compensator • The path of least resistance • Point A to point B • The most efficiency path • Based on energy efficiency, not output

4. Movement Performance • To maximize output, we have to minimize compensations • Misdirected energy away from goal • Efficiently produce, transfer, and dissipate energy

8. Minimize compensation

9. Maximize capacity

10. Performance Therapy & Training • Broader goals • Not just treating source of pain and training isolated muscles

11. Performance Therapy & Training • Traditional therapy gets the tissue to settle down • Performance therapy helps the body return to it’s previous level of performance, and then optimize it • Minimize compensations • Performance training helps you enhance

13. Performance Therapy & Training • Restore > Return the body to baseline after an injury/inactivity

14. Performance Therapy & Training • Restore > Return the body to baseline after an injury/inactivity • Optimize > Identify imbalances, compensations, and poor movement patterns

15. Performance Therapy & Training • Restore > Return the body to baseline after an injury/inactivity • Optimize > Identify imbalances, compensations, and poor movement patterns • Enhance > Improve main components of movement and human performance - mobility, strength, power, agility, endurance

16. Performance Therapy & Training • Restore > Return the body to baseline after an injury/inactivity • Optimize > Identify imbalances, compensations, and poor movement patterns • Enhance > Improve main components of movement and human performance - mobility, strength, power, agility, endurance • Maintain > As you use your body and alter stress, maintain mobility, strength, dynamic stability, and performance

17. The 4 Components of Performance Therapy & Training

18. Performance Therapy & Training • Movement • Mobility • Control • Load

21. Performance Therapy • Movement • Mobility • Control • Load • Each one builds on the next to maximize results • Skip a step and you may get lucky, but consistently following the system and you can be confident

23. Movement

24. Movement Assessment • Need an organized system to assess movement • Must have a starting point and system of assessing movement • We don’t need an injury prediction tool or return to activity outcome scale • We need a system that helps guide our programs • Clear up confusion • Feel confident in your programming

25. The Key Movements • Hinge • Squat • Lunge • Step • Rotate • Push • Pull

26. If our goal is to optimize these movements, we need an assessment to establish a baseline

27. Start with the end in mind

28. Movement Assessment • Quality and quantity of the baseline movements • Document common compensations • Must understand for each movement pattern • Build a plan to address • Customizable to unique populations

29. Mobility

30. Mobility • First step is to address mobility • Limitations in mobility are the most common cause of movement compensations • Strengthening through loss of mobility not going to help • Torquing into a pattern often just makes it worse

31. Mobility • Flexibility, soft tissue pliability, joint mobility, dynamic mobility • Achieved through combination of foam rolling, stretching, mobility drills, manual therapy

32. Control

34. Control • Once mobility improved, next focus shifts to strength and neuromuscular control • Strengthen weak and inhibited muscles • Target imbalances • Restore baseline proprioception, dynamic stability, and neuromuscular control • Achieved through corrective exercises, strengthening, and dynamic stabilization drills

35. Load

36. Load • The body adapts to stress applied (or not applied!) • To maximize performance, must load the movement pattern • Develop capacity

37. Load • Strength and conditioning • Must focus on all qualities of performance • Mobility • Strength • Power • Reaction • Endurance • Based on movements, not muscles

38. The Key Movements • Hinge • Squat • Lunge • Step • Rotate • Push • Pull

39. Load • Biggest area of improvement for rehab • We can’t just perform 3x10 straight leg raises forever • Must load the body • Advanced periodization schemes • 2x20 • 3x12 • 4x8 • 3x5 • Slow progression of load and workload

41. Multiple ways to achieve these goals

42. But… follow these 4 components

43. MIKEREINOLD.COM/PERFORMANCE

44. THANK YOU!