The Power of Extension Alexander P. Sabia ATC, CSCS

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Must go hand in hand. Injury Free + Power = WINNING.

 ATC’s main goal is to prevent injuries from occurring.  CSCS’s role is to get your athletes stronger and faster than their opponents.  Sometimes the later can be more of a risk than we would like to believe.

 Vital component for every and any athlete to maximize their potential.  Whatever sport you participate in, if you are not getting stronger than your competition than you are at a significant disadvantage.

ATC plays vital role in helping to facilitate proper team strength training and conditioning.

What rhymes with HIP?

 2 review articles that discussed the evolution of the human hip  9.abstract 9.abstract   Best way to correct issues is to know how the machine was made

 Compacted Pelvis  Double Extension of Spine and Hip  Vertical Long Femur  Muscle Volume Increased  Increased Moment Arms  Change in Muscle Function Chimp“Ardi” Human

 Compacting of our pelvis and verticalization of the femur caused the gluteus medius and minimus to change their primary function from hip rotators to true abductors.  Side to side balance of the trunk is very important during bi pedal gait. This balance is for a large part maintained by the gluteus medius.

 Performing a Squat with to much weight?  Loading Phase Before a Jump?  Planted Foot Prior to Kicking a Ball?

 What can we add to your current programs to maximize training efforts in your athletes?  The goal being to prevent injuries  Strengthening weak point areas  Increase LPHC flexibility

 Squat – very functional movement.. But to advanced to start with!  How do most people pick up everyday objects from the floor?

 More of a basic functional movement  This is where we should start our teachings  Try to perfect this motion first  Does not have to be the traditional lift with a barbell!  Think weak point training!

 Foam Roller, Tennis Ball, Theraband, Physio Ball in each weight room.  Seated Theraband Back Extensions x 14 w/3 sec hold  Standing Lateral Kick w/Theraband x 14 ea  Dumbbell Single Leg Dead Lift x 12 ea  Plyo Ball Back Extension Stretch 1 min  Overhead Bird Dips w/Theraband x 12 ea  Quadruped Hip Extensions w/Abduction x 12  Sumo Over Underhand Barbell Dead Lift x 12  ITB Foam Roll x 1 min each side  Piriformis Tennis Ball Trigger Point Release x 1 min  Side Plank Hip Dips x 15 ea

 When developing a dead lift set focus on –  Increasing neuromuscular facilitation.  Don’t neglect weak point areas.  Trigger point release tissues to increase ROM  Achieve full extension and hold for a brief time  Don’t let weight dictate the lift – Humility goes a long way in the weight room!  GET CREATIVE! Options are limitless!

 Foam Roller, Tennis Ball, Theraband, Plyo Ball  Theraband Front Squat x 14  Plyo Ball Back Extension Stretch 1 min  Body Weight Squat w/ Theraband above knees x 14  Lateral Groin Stretch x 30 sec ea  Theraband Quarter Squats w/hip abduction x 14  Gastroc/Soleus Stretch x 30 seconds  Barbell Back Squat Sumo Stance x 14  Standing Hamstring Stretch x 30 seconds  Foam Roll Upper Thoracic Extension Holds x 1 min  Glute Med Tennis Ball Trigger Point Release x 1 min  Dumbbell Squat w/ Theraband Int Rotation Above Knee x 16  Body Weight Plyo Ball Wall Squats w/ Int Rotation Above Knee x 20

 Fully extend hips on each exercise and let your body learn the location  Activate stabilizer muscles by strengthening but not fatiguing them  Include static flexibility as well as trigger point release to increase ROM when tissue temps are elevated  DO NOT START WITH TO MUCH LOAD!  Focus on educating neural patterns first

 The LPHC is our center of gravity  Focus on balance and coordination before weight  Think weak point train!  Focus on maintaining and supporting the double extension that sets us apart as humans

 As an ATC you play more of a role than just medical support to your athletes!  Injury Prevention + Power of Extension = Winning