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Return To Performance Building A Plan

Unlock the secrets to elite sports performance with this detailed guide on Return to Performance strategies, Bio-Motor Abilities, Tri-Phasic Training, & application principles for in-season and off-season athletes.

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Return To Performance Building A Plan

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  1. Return To PerformanceBuilding A Plan Roman Smith, MA, CSCS, USAW Manager of Sports Performance – AWP Sports Date 3.26.17

  2. 50 Shades of Grey Sports Performance/Strength & Conditioning is a very “Grey” area in regards to structure, implementation, progression, and philosophy's. Each Coach has his/her methods & beliefs when working with any demographic of athlete. …What are the desired RESULTS, and are you OBTAINING them?

  3. Objectives • Explain Return To Performance • Bio-Motor Abilities (The Standard 8 vs. The Better 10) • Identify A Methodology for Return To Performance • Tri-Phasic Training • Describe Application Principles: Training the In-Season Athlete • Strength Component • Speed & Multi-Directional Agility Components • Describe Application Principles: Training the Off-Season Athlete • Strength Component • Speed & Multi-Directional Agility Components • Explain the Importance of the Pre-Tested Athlete vs. Athlete with no Data • Summary

  4. What is “Return to Performance” Return to performance is referring to an athlete’s ability to show true physical preparedness for performance & sport related demands, prior to current state. (Bio-Motor Abilities) Data determines readiness…

  5. Bio-Motor Abilities • The Better 10… • Strength • Power • Endurance • Speed (FMPattern) • Agility (FMPattern) • Flexibility • Mobility • Balance (Neueral) • Coordination (Neural) • Conditioning • Standard 8 • Strength • Power • Endurance • Speed • Agility • Coordination • Balance • Flexibility

  6. Methodology: Tri-Phasic Training • Cal Dietz • Tri …Three • Phase • “A distinct period or stage in a process of change or forming part of somethings development.” • Three components of every muscle action • Eccentric – Controlled Lowering • Isometric – Hold/Transition • Concentric – Explosive Movement aka “Go Time” • Stretch Shortening Cycle (SCC)

  7. Methodology: Tri-Phasic Training Cont. Eccentric Phase This is the deceleration or lowering portion of the movement. It is associated with muscle lengthening. During this phase, kinetic energy is absorbed and stored in the tendons of the muscle structure to be used during the stretch reflex (1st). • Increased Stimulus to Muscle Fibers • ^ Biological Adaptations • Remodeling Muscle & Tissue • Train Slow …Be Fast/Powerful • Ability to Control Force • ^ Amounts of Potentiation

  8. Methodology: Tri-Phasic Training Cont. Isometric Phase This is where the mass, or athlete, comes to a complete stop before being reaccelerated in a new direction stretch reflex (2nd). • Increased Motor Unit Recruitment • ^ # of muscle fibers that fire. • Weakest Portion of any exercise/movement (>15 Degrees) • Transition/Transfer of energy and force… But we’re weak at it? To benefit from using all that force you absorbed in the eccentric portion (“every action has an equal and opposite reaction”), this phase needs to be as short as possible.

  9. Methodology: Tri-Phasic Training Cont. Concentric Phase This is the acceleration of an athlete or mass. It is associated with muscle shortening, stretch reflex (3rd). • Producing the most amount of force (Power). • More force, faster athletes.

  10. Tri-Phasic & Return to Performance • Main Objective? • Return to Prior Performance State • Sports are all fast, violent, and powerful in nature. • Sports Performance needs to prepare athletes for sports. • Replicate physical demands VIA Sports Performance • SEPARATION IS IN THE PREPARATION!

  11. Application: In-Season • Factors to Consider: • Physical Limitations • Athlete Energy Levels • Practice Schedule • Stress to the CNS • Intensity • Volume • % of Loads • Conditioning Level • Season Dependent • Mobility & Flexibility • Athlete Confidence Case Female Soccer Player ACL Injury Cleared to “Return To Sport” Timeline 5 Weeks – Conference Tournament 6 Weeks Away – 1st Rd. Sectionals Objectives Increase Strength Increase Power & Speed Increase Conditioning

  12. Application: In-Season (Strength) Block 1/Day 1 - Eccentric Block 1/Day 2 - Upper Self Myofascial Release Techniques – 5min. Before & After.

  13. Application: In-Season (Strength) Block 1/Day 3 - Eccentric Block 1/Day 4 - Upper Self Myofascial Release Techniques – 5min. Before & After

  14. Application: In-Season (Strength) Block 2/Day 1 - Isometric Block 2/Day 2 - Upper Self Myofascial Release Techniques – 5min. Before & After

  15. Application: In-Season (Strength) Block 2/Day 3 - Isometric Block 2/Day 4 - Upper Self Myofascial Release Techniques – 5min. Before & After

  16. Application: In-Season (Strength) Block 3/Day 1 – Concentric (FC) Block 3/Day 2 - Upper Self Myofascial Release Techniques – 5min. Before & After

  17. Application: In-Season (Strength) Block 3/Day 3 – Concentric (FC) Block 3/Day 4 - Upper Self Myofascial Release Techniques – 5min. Before & After

  18. Application: In-Season (Speed) Force Absorption 2:2 Drop Squats 2:1 Drop Squats Rapid Drop Squats Medicine Ball Implementation Progression: Holds Throws Plyometric Training Horizontal NCM, 3CM, CM, CCM Vertical NCM, 3CM, CM, CCM Medial Hops, Jumps, Bounds Lateral/Rotational Hops, Jumps, Bounds “Cut” Specific Speed Work Progression Free Resisted Assisted Free Gain/Return Actions Reactive Response Verbal Visual Partner/Coach

  19. Application: Off-Season • Longer Timeline • 3,6,9 Months • Linear Periodization can be utilized • Maximize Rehabilitation • Maximize General Physical Preparedness (Movement) • Maximize Physiological Adaptations • Hypertrophy • Strength • Power

  20. Pre Tested Vs. No Data • The Pre-Tested Success • “Data Determines Readiness” • If all post rehab & performance data coincides with athlete’s prior data, the continuum of care is complete and the athlete can perform at his/her expected level. • WE NEED PRE-INJURY DATA • The No Data Detriment • Guess Work… • Quality • Gender & Sport Normality's

  21. Summary • Return To Performance • The Better 10 Bio-Motor Abilities • Tri-Phasic Training Concepts • Training the Phases of Movement: Power • In-Season Application • Case: Female Soccer Athlete • 6 Week “Return To Performance” Program • Off-Season Application/Mindset • Linear Periodization • Time is our Ally • Data Determines True Readiness

  22. References • Dietz, C., & Peterson, B. (2012). Triphasic training: a systematic approach to elite speed and explosive strength performance. Hudson, WI: Bye Dietz Sport Enterprise. • Epstein, D. J. (2014). The sports gene: inside the science of extraordinary athletic performance. NY, NY: Current. • Creighton DW, Shrier I, Shultz R, Meeuwisse WH, Matheson GO. Return-to-play in sport: a decision-based model. Clin J Sport Med. 2010;20(5):379-85. • Bjordal JM, Arnly F, Hannestad B, Strand T (1997) Epidemiology of anterior cruciate ligament injuries in soccer. Am J Sports Med 25(3):341–345 • Kamath GV, Murphy T, Creighton RA, Viradia N, Taft TN, Spang JT. Anterior Cruciate Ligament Injury, Return to Play, and Reinjury in the Elite Collegiate Athlete: Analysis of an NCAA Division I Cohort. Am J Sports Med. 2014;42(7):1638-43. • Ardern CL, Webster KE, Taylor NF, Feller JA (2010) Return to the preinjury level of competitive sport after anterior cruciate ligament reconstruction surgery: two-thirds of patients have not returned by 12 months after surgery. Am J Sports Med. • Ardern, Clare L., et al. "A systematic review of the psychological factors associated with returning to sport following injury." British Journal of Sports Medicine, 15 Nov. 2013, p. 1120+. Health Reference Center Academic, Accessed 30 Jan. 2017. • Ardern, Clare L, et al. "It is time for consensus on return to play after injury: five key questions." British Journal of Sports Medicine, 1 May 2016, p. 506+. Health Reference Center Academic, Accessed 30 Jan. 2017 • https://www.nsca.com/videos/conference_lectures/dietz_triphasic_training/

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