Summary: <br> Risk Reduction is the key to preventing ACL injuries. Chris "Tex" McQuilkin joins us to share how Power Athlete HQ is building better movers.<br> <br> <br> <br> <br> <br> <a href="https://www.facebook.com/sportsmedicinebroadcast/videos/299113867774673/">https://www.facebook.com/sportsmedicinebroadcast/videos/299113867774673/</a><br> <br> <br> <br> Movement is going to be our common language<br> <br> <br> <br> HELPING PEOPLE UNLOCK THEIR ATHLETIC POTENTIAL.<br> <br> <br> <br> Empower your performance<br> <br> <br> <br> Non-Contact Injury Risk Reduction<br> <br> <br> <br> Athleticism will be the focus<br> <br> <br> <br> Create a common language between coaches, strength coaches, parents, and athletes<br> <br> <br> <br> Primal Movements<br> <br> <br> <br> * Vertical push* Vertical Pull* Horizontal Push / Pull* X-Squat* Y- Lunge* Z- Stepup<br> <br> <br> <br> In sports, none of the movements are isolated, but in the weight room, we train them as isolated planes.<br> <br> <br> <br> The frontal plane is the back injury prevention lane<br> <br> <br> <br> Create a systematic approach<br> <br> <br> <br> Demands of Sport<br> <br> <br> <br> * Reverse engineer the sport<br> <br> <br> <br> Athlete Assessment<br> <br> <br> <br> * Identify potential and limitations* DO NOT DO 1 REP MAX with HIGH SCHOOL ATHLETES* Limiting factors - what happens to their head, their core during the lift<br> <br> <br> <br> Develop a Program<br> <br> <br> <br> * Based on your individual needs* DON’T take the college program for top recruits at D1 school<br> <br> <br> <br> Injury Prevention - 27 minutes<br> <br> <br> <br> We need valuable scalable tools that use common language so the coaches can correct it easily without the Medical Professional there<br> <br> <br> <br> Train them to see movement<br> <br> <br> <br> <a href="https://squatuniversity.com/2018/06/21/the-mcgill-big-3-for-core-stability/">Stu McGill’s Big 3</a><br> <br> <br> <br> Assessment - each set and rep in the weight room should be used to assess.<br> <br> <br> <br> Integrate correctives into a program<br> <br> <br> <br> ACL Injury Prevention Model<br> <br> <br> <br> ACL Tear Mechanism<br> <br> <br> <br> * Quad dominance* Ligament dominance* Asymmetry* Leg dominance - plant leg or kick leg* Jump tuck test* Looking for one hitting the ground first* Trunk Dominance* Trunk leaves the center of gravity and compromises the muscle is the largest problem that is modifiable* Can not jump and land repeatedly in the same spot<br> <br> <br> <br> Athlete Assessment<br> <br> <br> <br> * Trunk* Heavy Barbell - relative* Deadbug and spiderman* Add 5lbs each session to the 3x5* Primal X-Y-Z* Show where they are weak withing the lunge or step-up* Frontal Plane* Transverse Plane* Can you separate knees from shoulders?<br> <br> <br> <br> Corrective Exercises<br> <br> <br> <br> * Reeducation* Teaching them how to move* Warmups* Best chance to implement corrective exercises. Work within the window of their normal warmups* Accessory Work<br> <br> <br> <br> Neuromuscular reeducation - 41 minutes<br> <br> <br> <br> * Quad Dominance - use: Power Athlete SeeSaw Walk* Ligament Dominance - triplanar arch...have them work barefoot and do toe yoga stuff* Asymmetry - Symmetry training* Trunk Dominance - Trunk Strategy - overload and give them the opportunity to make adjustments<br> <br> <br> <br> Phases of Neuro reeducation<br> <br> <br> <br> * Alignment* Force Reduction* Force Production - Coaches often jump to this because it is easy to put in a spreadsheet and “showoff”* Isometric Force - * Protective Force - * Overload - show you can move well then we add load<br> <br> <br> <br>
