1. The Power of Extension Alexander P. Sabia ATC, CSCS

2. Make sure to place your scavenger hunt form in the drop box located on the registration table at the end of our last break to be eligible to WIN!!

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

4.  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.

5.  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.

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

8. What rhymes with HIP?

9.  2 review articles that discussed the evolution of the human hip  http://jhps.oxfordjournals.org/content/1/2/3 9.abstract http://jhps.oxfordjournals.org/content/1/2/3 9.abstract  http://jhps.oxfordjournals.org/content/2/1/3.short?rss=1&ssource=mfr http://jhps.oxfordjournals.org/content/2/1/3.short?rss=1&ssource=mfr  Best way to correct issues is to know how the machine was made

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

12.  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.

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

14.  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

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

16.  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!

17.  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

18.  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!

19.  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

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

21.  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

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