Physicalliteracy.ca
The Need Simplified
Optimal performance with minimal injury
ACL injury
http://rebuildingchampions.com/acl-injuries-common-among-athletes-2/
• Young female soccer players are at 4-6 x greater risk of ACL injury than their
male counterparts (Filipa et al., 2010; Hewett et al., 2010).
• In non-contact ACL ruptures,:
• females are more than twice as likely to injure the ACL of their nondominant side as their dominant side
• 2-3 times more likely to injure their non-dominant side ACL than are
males (Brophy et al., 2010)
• Males show no significant relationship between lower limb dominance and
ACL injury in non-contact incidents
The Cost
•
175,000 ACL reconstructions in the year 2000 in the U.S.
at a cost of more than 2 billion dollars (Spindler and Wright.,
2008) and never mind the personal tragedy
•
Most ACL ruptures occur during non-contact cutting
manoeuvres, acceleration/deceleration on a single support
limb (67% in men and almost 90% in women) (Spindler
and Wright., 2008)
ACL Injury Characteristics
Intrinsic(1) or Extrinsic(2)
24
1
CUT Y(1) or N(2)
9
16
LAND Y(1) or N(2)
14
11
VALGUS Y(1) or N(2)
24
1
TWIST Y(1) or N(2)
7
18
SPEED Y(1) or N(2)
23
2
ACC(1) or DEC(2)
4
21
Warm-up
Dynamic
Warm-up
Movement
Preparation
Movement
Preparation
Movement Preparation
A component of training to enhance performance and durability.
Movement Preparation Goals
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Increase cardiovascular fitness
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Increase prime mover strength and endurance
•
Increase speed and power
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Increase stabilizer muscle strength and neural control
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Increase movement repertoire and sequences
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Increase proficiency in movement
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Decrease bilateral asymmetry
•
Increase confidence and self-efficacy
•
Increase comprehension
•
Reduce likelihood of motor control errors
Durability
Durability
“The ability to endure”
•
A positive framed concept
•
Inclusive term
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Fitness
Physical literacy
Nutrition
Rest and recovery
Hazard detection
etc
FMS
Movement Vocabulary
Comprehension
Confidence
Motivation
Awareness
Selection
Sequencing
Modification
Free Play
+
Creativity
Motor
Competence
Environments
(Physical and
Social)
Physical Literacy
Physicalliteracy.ca
Durability
Participation
Activity
Fitness
www.physicalliteracy.ca/PLAY
Domains
 Physical
 Competence
 Environments
 Diversity
 Cognitive/Affective
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Comprehension
Self-efficacy
Worry
Confidence
Etc
 Behavioral
 Participation
Tools
•
PLAY Fun
 Motor Competence
 Confidence
 Comprehension of terms
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Perception
 PLAY Self
 PLAY Parent
 PLAY Coach
•
Participation/ Behavior
 PLAY Inventory
 Number of activities
 Environment
Overhand Throw (Proficiency)
Boys, n=2938
Girls, n=2835
My Personal Best, 2014
Kick a ball (Proficiency)
Boys, n=2938
Girls, n=2835
My Personal Best, 2014
Confidence in Performing Activity
Confidence in activity
Boys, n=2938
Girls, n=2835
Happiness and PA
Movement Vocabulary
Managing Motor
Control Errors
Motor Control Errors
•
Error 1
 Brain fails to ask the muscles to perform a task
 Brain failure
 Sequencing error – special form of error 1
•
Error 2
 Muscles can not generate enough force despite appropriate neural input
 Muscle failure
Sequencing Error
•
When asymmetry exists, the participant usually has a preference for
performance based upon the asymmetry
•
Participant when presented with decision to perform a movement will often
chose based upon preference
•
When circumstance is created where the correct choice in movement is
opposite the preference, a selection error will take place
•
EG
 Should cut right to avoid collision
 Preference is to cut left based upon performance and self-efficacy
 Cutting left results in collision
Fatigue and Motor Control
• Fatigue
is implicated in injury
• Traditional
approaches seek to improve
endurance to limit fatigue
• Movement
preparation attempts to “teach” “how
to move in the face of fatigue”
• Use
of movement preparation drills after a
fatiguing bout
 Must reduce speed initially as this is a new layer of
complexity
Limb Dominance
It’s all about the “manipulation” foot,
right?
2) L - STABILITY
3) R - MANIP
1) L - MANIP
THE KICK
4) R - STABILITY
Movement Preparation Study
•
An movement preparation program for provincial and Canada games team level soccer
players (ages 12 to 18) was implemented.
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Movement preparation was embedded into "conditioning" sessions integrated into
practice by coaches.
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The sessions involved dynamic warm-up, ladder drills, pylon drills, sprints, single legged
exercises, as well as core and gluteus medius exercises motion control exercises.
•
The basis of the injury prevention program was repetition-based learning of primary
forms of pivoting/cutting movements observed in soccer competitions (required movement
vocabulary).
•
The goals of the drills were to maximize proficiency in cutting maneuvers, and minimize
right to left asymmetry.
Movement Preparation Study
•
There was a high level of adoption (100%, 10 teams) and compliance (average 3x/week
use) by coaches. Over 160 participants were engaged in the program for two seasons. 120
participants served as control (no MP intervention) for two years.
•
All athletes were evaluated every 2-3 months for CV fitness, 40 m sprint, core, and lower
body power. Significant and substantial improvement in all fitness and
performance measures.
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Drill based proficiency assessment revealed substantial right to left asymmetry in
females, as well as lower overall proficiency than males at start. Drills improved
proficiency for cutting maneuver in both males and females, and dramatically reduced
asymmetry in females.
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The ACL injury rates were less than half (2.1%) of the rates (7.5%) in control
without movement preparation, and lower than published rates (5%). (P < 0.05)
Movement
Preparation
Movement Preparation Components
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Dynamics
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Acceleration
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Movement Ladder
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Cutting and Landing
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Core
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GMM
Physicalliteracy.ca
CORE
Core Goals
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Strength of muscles
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Endurance of muscles
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Multi-planar stability
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Multi-segmental stability
 Stability does not mean static
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Perturbation management
 Expected and unexpected
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Distal segment load control
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Inter-segmental buffering
Gluteus Medius
A speedy runner’s friend.
Gluteus Medius & friends
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Controls hip abduction when limb is free for
positioning foot for strike
 If generally weak or weakened after fatigue then foot plant
targeting is compromised – injury potential
•
Controls pelvic rotation in stance
 Classic frank weakness results in Trendelenberg sign (hip drop
opposite side of gluteus) –therapeutic issue
•
Very NB for uneven surfaces, and longer runs. Trails runs
can be used to condition GM and abductor friends.
Gluteus Medius to the Maximus!
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Slow Motion B Drill
 Knee high, Straight Out, Clawback - 10 reps
•
Reverse Slo Mo B Drill
 Straight Out, Knee High, Push Down – 10 reps
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“Pee on Hydrant”
 Flex knee to 90, pull knee forward to see kneecap, tall – 10 reps
•
Pee on Hydrant and “kick friend beside on butt”
 Slo motion kick and withdraw, robot like – 10 reps
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Elastic duck walks – 5 forward each leg, 5 backward each leg
 Inturned 45, ½ steps
 Neutral
 Externally rotated
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Side Plank – Heels to sky – 5 reps each side X 2
Movement Preparation
• The
foundation of Movement Preparation is in
the concept of physical literacy, however it
encompasses principles from all aspects of
movement science including
 physiology,
 biomechanics,
 psychology, and
 sociology.
Movement Preparation
1.
Aids in preparing for upcoming performance
2.
Accumulates benefits for future performances
Movement Preparation drills are progressed through the season.
Dynamics
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Mini-skip
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Side shuffle
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Grapevine
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Backward mini-steps fast
High knees
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Butt kicks
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Frog Jumps
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Right to lefts one footed hops
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Knee hug and lunge
Accelerations
1.
Drop-and-Go Start: Standing to drop down to floor, up and accelerate
2.
Twistie Start “2”
3.
Twistie Start “3”
4.
“5,5,5” - Do five tuck jumps, five pushups, five burpees
Movement Ladders
a) In in out out
b) Icky shuffle
c) Scissors Right
d) Scissors Left
e) Rapid through
f) Twisties
g) High knees
h) Cross outs
i) Out 5x then jump 3
j) Lateral Crossovers
k) Continuous Jump
Weave and Box
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Cutting drills
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Weave right
Weave left
Box
Pole Slices
Pole 8s
T