1. Joint Mobility in Rowers Jonathan Jenkins Washington College Head Strength and Conditioning Coach

2. What’s the Secret? Muscle Isolation? Supersets? Flexibility? Circuit Training? Body Weight Exercises? Power Training? Mobility? Crossfit?

3. Where S&C is Heading Movement Approach vs. Joint-by-Joint Approach

4. Mobile, Stable, Mobile, Stable, Mobile Shoulders: Stable T-Spine: Mobile Lumbar: Stable Hips: Mobile Knees: Stable Ankles: Mobile

5. Dysfunction Ankle loses mobility = knees suffers Hip loses mobility = lumbar suffers T-Spine loses mobility = shoulders suffer

6. Rowers L5 and S1

7. Increased Ankle and Hip Mobility for Rowers Greater flexibility down the slide Optimal leg angle coming into the catch Greater overall lumbar spine stability Less likely to shoot your tail Less likely to overextend back at finish

8. What to do? Proper warm-up – Foam Roll TFL, Glutes, IT Band, T-Spine, Lats – Hip/Hamstring/Quad Stretches – Overhead Dowel Squats – Squat Holds – Unilateral vs. Bilateral Exercises (single leg/arm vs. two leg/arm) – Supine vs. Prone Exercises (stomach vs. back)

9. Every Athlete is Different! Val DiLisi Vs. Ashley Myles

10. Key Takeaways All rowers need a proper warm-up protocol Don’t be sucked into the fads Stress proper technique Recognize and stop poor technique You need as much strength as you do mobility

11. What We Do September: Instruction, development October: Building strength November: Building strength December: Building strength February – Mid-March: Hit our peak strength levels Mid-March-Mid April: De-load, higher load, low volume, promote power Mid-April: Increased mobility, flexibility protocols, lighter weights, short circuits promoting muscular endurance May: National Championships