[Joanne Elphinston] Stability, Sport, And Performa

5/28/2018 [Joanne Elphinston] Stability, Sport, And Performa

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JOANNE ELPHINSTON


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In every sport, there are athletes who represent true technical excellence.

We recognize them instinctively, as ther efciency is expressed through

the beauty of their movements and the efortlessness with whch they

seem to perform. Ths technical mastery requires a physcal structure thatsupports the sport's biomechanics, the neuromuscular coordination to

correctly sequence the movement, the psychological skills to focus effort

without unnecessary tenson, and the physioogy to sustan the movement

pattern until the event is completed.

The building blocks o stability, mobility, symmetry, and balance povde

the oundaton for sports movement development and injury resistance.

These elements work in combination to ensure that physical restrictions,

imbalances, and nefficient muscle recruitment patterns do not hold backathetes from meeting their own technical movement goals. The rght

muscles firing at the right time and in the rght sequence can enable

thetes to achieve their ful physical potentia.

Full of color photogaphs and images to illustrate the techniques and

theories involved, tability port, and Performance Movement wil help the

reader to deveop an understanding of and respect for functiona stablity

principles as they apply to sport, and will guide them through an approach

that has been used with internationa-level athletes in dsciplines as

diverse as swimming, badminton, gymnastics, karate, cycling, ootbal,

weight liftng, basketbal, athletics, snow sports, golf, equestrian spors

and tennis.

Joanne Elphinston is an Australian physiotherapist, performance

consutant for elite spors and performing arts, and international lecturer on

the subect of stablity deveopment and Swiss ball exercse. With Paul

Pook, she cowrote the bestselling The ore Workout

Lotus Lotus PublishingPublishing Chichester, U K.

Nor lni BooBly Cloni

Hlh & in / por

norhlnioo.om

US $32.95 $3795 CANIS 978-1-55643-746-5

2


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Stabiliy,Spo and

PeormanceMovemnGREAT TECHNIQUE

WTHOT INJURY

JOANNE ELPHINSTON

)JLu Pub

Chichester, Englad

N A

Berkeley Caifoia


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Copyrigh 2008 by oanne Elphinston Al rights reserved. No porion o this book except or brie review

may be eproduced sored in a retrieval syse or transited in any orm or by any eans eectonic

echanical photocopying recoding o otherwise without he writen peission o he publisher. Fo

inormation contact Lotus Publishing or North Alantic Books

D

Fis published in 2008 by

Lotus PublishingAppe Tee Cottage Inlands Road Chichese PO18 8RJ and

North Atlantic Books

P O Box 2327

Berkeley Caioia 94712

Illustrations Aanda Wilias

Technique photographs oanne ElphinsonCMD

Sportsperson photographs istock 47 53; Sporting Heroes/George Herringshaw

(al cover photographs) 16 20 28 29 51; Scanpix 16 17 42 43 45 48 94

Text and Cover Design Richard vans

Printed and Bound in the UK by Scoprint

The inoration in this book has been presented wih care on he basis o he autho's proessional experience

and the availabe research. The pograes are designed or healthy individuals wih noa evels o ness

unless under the supervision o a health proessiona The author is not iabe for misuse o misunderstanding o

the aterial heein nor any injury which ay be incurred while pusuing he prograes provided

Stabilty, Sport and Performance Movement is sponsored by the Society or the Sudy o Native Arts andSciences a nonpro educational cooation whose goals are o develop an educaional and coss-cutua

perspective inking various scientic socia and artistic eds; o nurture a holistic view o arts, sciences

huaniies and healing; and to publish and distribute ieature on the reationship o ind body and naure.

B L gug Pu D

A CIP record or this book is available o the Bitish ibrary

ISB 978 1 905367 09 2 (otus Publishing)

ISBN 978 1 55643 746 5 (North Alantic Books)

L g gug--Pu D

Elphinston oanne

Stabiity sport and peorance oveent: great technique without

inury oanne elphinston

p. c

ncludes bibiographical reeences and index

ISBN 978155643746-5

. SportsPhysiological aspects. 2. Moveen theapy 3. Huan

echanics 4. Sports injuries. I Title

RC123547 2008

612.044dc22

2008013790


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Contents

eface

AcknowledgmentsIntroduction

Chapter What is Stability?

Piars of Functonal Sability

unctona Stabilty n Sport

How Can unciona Stabiy

Inluence Movement?

Diectona LmiationSecurng the Planes o Movement

Introducing Unnecessary Panes

Rotaing Though he Kinetic Chain

Coapse Within the Same Plane

Securng Your Lmbs

Optma Peromance Vs

Hgh Leve Compensation

Wha Can Cause Movemen Dysfuncton?

Stabiy Pincipes in he Tranng Pogramme

6

1

3

Ky Sby cf c Mvm

Posture

Breathng

Low Stress Abdomnas

The Listenng oo6 The Reaxed ace

Effoess Conto

9

Chapte 4 Functioal Asessment

Basic unciona Assessmen

Statc Baance

63

unctonal Moby

he ower and Cental Conto Zones:Pevic and Tunk Sabiy Relationshp

6

6

66

6

70

83

The Uppe Conrol Zone: Scapula Saby 9

Chapter 2 The Aatomy of Stability 33 Expanding the Assessment Paramees

Stabiises and Mobilises

The oca Sysem

The Gobal System

The Centa Cono Zone: the Tunk

33 unciona Mobliy esng and Mobilty Trainng 3

3 Jumpng 6

3 Landings

3 Highe Level run Conto Tesing

The Neuta Spne o Jumps and Landngs

The Antero Chain Highe Level Pelvc Conro Tesng

Relative exbity and the Cenral Conro Zone 6 Momentum Conrol

The Lowe Control Zone: the Pelvs unctional Assessmen in the Ee Envronmen 3

The Posteror Chain

The Upper Contro Zone the Shoude Girde 3

Poo Patterns o Managing orces in

he Uppe Conto Zone 6

A Whole Body Approach


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4

STABLTY, SPORT AND PERFORMANCE MOVEMENT

Chapter 5 Buiding uent Movement Chapter 9 Stabiity Across

Phase 1 Activation and Awareness 3 the Training Programme

The Cetal Coto Zoe

The owe Cool ZoeThe Uppe Cotol Zoe

Acvag Sabty eaosps

ctoa obly

Sabty Pcpes fo Wam-ps ad obty

Body Weght ag

6 lasc essace xecse

9 Stabty he Gym vome

6 Statc Seches

Chapter : Buiding uent Movement Chapter 10 Stabiity Training

Phase 2 ntegration or Chidren

Ceta ogda Axs (C) Coto Deveopg Sod oveme fo he e

Iegao o te Uppe Zoe Wth he T Pag a Sesso

owe Body tegato Categoy : Awaeess ad Actvato

a Smpe CotexBalace 93

Categoy ovg Welobly 96

Sample Sesso

Chapter 7 Buiding uent MovementChapter 11 Sampe Programmes

Phase 3 Goba Coordination

Globa Coodao Chapter 12 Notes rom the

Pleys Cipboard: Treatment Pathwaysgebased Vaaos

Pogessve ges 1 AppendicesSwss Ball xecses Bibliography & ReerencesWalg Dl 6 ndex o ExercisesHadsads

Combato Saby / oblty /

Baace Seqeces

Chapter 8 Buiding uent Movement

Phase 4 Dynamic Contro

edce Bal xecses

Uppe Body oadg

Dyamc Coo 3

Swss Ba xecses 3

l exo Pate Developmet

Saby eactos 3obly 6

9

63

69

69

69

3

3

3

33

3

39


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P fa

Drg te years ta ave bee sarg y wk tg teacig ad csacy ave e udeds

esastc ad cmted pepe cded ags ese ae aees caces ess pessas spsedicie ad sps scece perse. ave eyed te caege wrkig wt a tese gups ad

geay appreciae wa i ave eaed te

ave ay sa dw ad wrie tis bk becase a csay beg asked by paicipats dug y

seiars a resuce a ca spprt ad eace e derstadig ctia sabiy ad its

easp mvemet Tey ae e caugt bewee te exercise bks at pese e "w b t

ceary te "we te scetic papers tat e s te "wa bt t ecessariy e "w ad te aatmy

bks wic e us abt bdy stces bt ecessaiy e reatisips bewee se sructues as tey

cc i vemet S ave se ab ptig geter te pactica ai ta 've bee devepigwrkig wt ad teacig ve e yeas

Se yu w se a t ad tes wi dp i certai capes Ms gs are bes expaied i sipe

ers s ave ted remve te agage bare betwee atee cac ad edca pressia were

pssibe i de ep y cuicae wi eac e.

beeve ta smpe tigs de we wi te day beieve ta we sd se r c sese. I beeve ta

we sud kw u bdes ad respect e We sd as be kd te ad ise e eve g at

ies we ust pus e ter iis as ik a we ca a mve beaty ad eessy i we ake

t a pirty.

Joanne Elphinston, Card 2008

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6

STABLTY SPORT AND PERFORMANE MOVEMENT

Acknowledgments

Aog ad iteded o wte is boo at some stage i may o ave come abou we it dd ad t o

ogiay bee commssoed by SSU dotsbce o Socom ad guded o ie by Caaia Aidssoo e Swedis sports commuty. For te s two years o ts e it ested oy Sweds i Jo tcgs

o Lous Pubisig ad e vso to prodce t i gs.

Tee are may peope wiout wom s boo woud eve ave bee wite. Te aetes wo ave

caeged me o oo or souios ad wo ave ae esposibiity o emseves ad er raig; te

coaces wo ave appied te pricipes wit te aees ad ped my beie i raisg te ba fo coac

edcato; te sports scietss wo ave bee wig o sae i e mutdiscpiay process ad te

pysoterapists ad oe spors poessioas wo ave so idy sared tei esiasm or smpe specic

coceps ad wo ave spued me o wt tei spport.

Tere are some dvduas wo must be aed pesoay Saa Hardma Heaer Waso Jacie Zasoa

Suse More ad Kare Fer dy saed tei togs o te e. Kaes atetio o deai ed e to

persoay perorm evey eercise i te boo o ator coud ope or greate commime o e case!

Daee Ncos Rob Am Ke Fyrt Nic Joes ad ea Co gave tei time o be modes ad or ts

am very grate. Jo TomasKemp o spoa Cad very idy e e support by mag space avaabe

o poogapy.

Ricad vas was te most oea ad good ared o boo desgers a auor cod ope o.

Fay must a my usbad Ke Fyt wtot wose uaterig suppor I coud ot do wa do.


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U

Inro uc ion

In every spor here are ahlees who represen tre echnica excellence. We recognise hem insinctively, as heir

eciency s expressed hrough he beauy of heir movemen and the eoressness wth whch hey seem toperfor. Ths echnica mastery requires a physica structure hat suppors the spor's biomechancs, the

neuromuscular coordination o correcy sequence he movemen, the psychological skills o focus eort without

unnecessary ension and he physioogy to susan he movement pate uni he even s competed.

With its abiiy to move through muipe panes in compex combnaions, he body is capabe of extraordnary

movemen dversty This makes an enormous range of sporing endeavours possbe, bu his versatiity can

become our greates chaenge to technica prociency permits unwaned movemens, which hen requre

increased musce tension to try o conro hem. I aows devation om he mos eecve ine of motion,

compromisng eciency. I aows variabiliy in join anges, iming and movement sequencng whch gives usmany movemen opions, but can aso ampli contro probems under conditons of increased compexiy,

faigue, speed, agy, endurance or technica demand.

n cosed ski sports such as swimming, poe vauing or sprnt kayak, performance depends upon an abity o

accuratey reproduce a movemen wih minma varaion These ahees hone their movement ski o

progressivey narrow the window of variabiy. This does not mt their adaptabiiy however Their ndamena

echnica conssency aows them to make sma bu accurate adustmens f their environment requires i in order

o deiver her bes perforance. In open ski spors such as ennis, fooba and apine sking, ahees must be

abe o move n a varety of ways and adapt to rapidy changng stuaons, bu s produce accurae and eective

movement by controing he forces acing on them. Their chaenge s o widen he diversty of heir skils bu

o conro heir varabiiy. They aim o deveop more movemen optons wth reiabe resuts.

Even a word-cass eve we can obsere dierences n movemen economy and conro. Some athees

compensae for her echnica imatons by maximising oher assets, such as an asounding naura physoogy

or a combinaon of srengh and determinaton They may achieve success, bu using ths method s somewhat

ke aking a jgsaw puzze wih a missing pece and trying to make up for t by making he oher pieces bigger

You may cover the space, bu he picture wi no be as coheren as t mght have been with he mssng pece in

pace The quesion s no how ahetic success was achieved, bu how much more migh have been possbe wth

a sysems optimised.

The budng bocks of stabiy, mobity, posture, body awareness, symmetry and baance provide he foundaon

for sporng movemen deveopment and njury resisance These eements work in combnaion to ensure that

physica resrctons, imbaances and necient musce recrtment pates do not hold you back from meeng

your technica movemen goas. The right musces ring a he rght tme n he rgh sequence can increase your

chance of acheving your physcal potentia.

The purpose of hs book is o promote eecve movemen, raher than to deveop "core sabiiy. "Core

sabiy has been dened as the capacty for he rnk o suppor, conro and wthstand he forces acing uponit, so ha he body srucures can perfor n her "safes, srongest and most ecen posiions (phinston and

Pook, 2000). The core musces are usuay idenied as hose invoved n force transfer beween he imbs and

rnk, as we as the musces of the trn itse

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8

SABY SPO AND PEFOMANCE MOVEMEN

Core stbty hs bee tsoed o cocep o dsty d et cs e de or ts poe

eects despte ck o cosse edece the scec terte to sppot the. Pt o the probe s h

hs bee tke ot o coext

Whe sby s perceed o be sepre tess rker ke speed or powe thetes str o ook o exercse

rees h cte "ore core. oe poessos doce stby ctes sch s wss B exercse

d ohers re or o Oypc s or deeop "core sbty. Both ct ste the tr

deret wys d or dere prposes. Reserch to detere the o o rk ctty oed dere

cttes soees copes oded wth oded ctes Usrprsy eserchers d ht here s oe

cty he tk whe the body s oded Hy N, Beh DG & Yo .B. 2007). Ths s the ke

s edece h he od ppoch s ore eece

or objece s oee ececy he "ore s ot ecessy desbe Certy yo re sqtwh hey weht yo w reqre crese tk cy to sppo yor spe st ht ressce.

Yo w be tr respose to predctbe oded syerc oee d ths y be pproprte to

cert specc sport deds. Howeer yo w o he tred o predcbty che o deco

coto thoh deet otos or t he ow ees o cotos sce cty eeded o opse whoe

body oeet oe exteded perods These codtos eqre deret set o eroscr resposes. t s

te o wht s ppropre or yor co reqees.

Coe sby co depedety opse oeet bty d coro The o body spot

reqes copex seqece o cto d ppoprte to the cty tht yo e peror. Ths

seqece s kow s functional motor pattern, d t reqres epy betwee yor scoskee

syste d yo eros syse o the soes o yor ee throh yor whoe body to yo hed

The proe preseed hs book deeops ths terpy by er core stby cocepts wth postre

bce obty d erosc coro to pode yo wth physc ptor or e rbe

oee. Oce yo he ths oee yo c t o ke ster stoer d ore power.

There re top hetes who he o hs work ry There re ohers who do't rese tht here re

eees whch cod proe becse o oe hs eer ooked. There re y who e we h they he

os eees de to ry d woder why they st c't see o ke sccess coebck The hee rethose o s who re jst ty to d he hete wth orsees

Ths book s or yoe eresed deeop ther ow sport oee or who des wh hetes d

thee deeope t y e. t hs bee cred espose to he eeds o coches spos ers hepsts

d hetes who o deeop sod ece oee her spot d s bsed o y yers o

experece so echqe d jy pobes cross wde rey o sports.

s prctc resoce wrte s spy s possbe orde o esbsh coo e betwee thees

coches sports scetsts d edc poessos wok spor. ws wte o be brde so tht we c ke orsees derstood.


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U

The cocept of nctona tabiity for perfomance expaned and how it cotrbte to the conto ad

poducto of force and fo i athetic movemet Once yo are famiiar with the aatomy and behavor of

ome of the muce which povde body coro we ook at how to ae them and what to do when you nd

area of weakne

The exerce programme i preented n fou phae whch gide you n how to oder ad pogre yor

progamme. Many of the exerce w be famiiar. Udetading why you are dong them what they houd

ook ike ow they houd pogre and what you can e a ateatve i what make the dieence

The pncpe are taightforward and reevat to mot port and ca be apped to chidre a we a adt.

A chapter dedcated to tabty cocept for movement deveopment in chidre, a many coache work with

athete aco a range of age beieve that the movemet we have a adut tart a og time before we ever

tar tranng dont beieve yo ca be too youg to ea how to move beaty, and the compute gamegeneato the e become ever moe reevat

Th approach ha bee ed wth nteatonaeve athete i dcipie a dvee a wimmng badmnto

gymnatic karate do cycg footba weight ig baketba athetc now port gof equetrian

por and ten owever it work jt a we fo weekend waor and peope who t want to ejoy thei

por ad enoy thei ow movement

Moving we doet have to be compicated The picipe ae baed i ciece bt i pactce you need to kow

what to ook fo what t mea ad how to x t f it i't what yo are aer That i what thi book i a abot

A note on language and expression

Th reource i iteded to be a bdge betwee athete coache and other po pofeona Some reade

w be tetng ad traiig themeve, ad othe w be peviig athete Thi i eected n the anguage

ed thoughout the book: motly t eceay to write fo the peron who i nceaig thei own awaree

ad capabitie but i ode for the procee decrbed to be ed i a team evromet ome cotet aimed

at pofeoa ryig to impement ijuy peventon or movement progamme with athete. The dieent

purpoe woud oay be preeted i eparate pbicatio and t certay woud have bee much eae fo

anguage coitecy if th wa the cae bt t woud have taken away the oppotuty fo thoe who ae

teeted a bigger pctue to ee how dffeent pepectve t togethe A uch wtche between the athete

perpectve ad that of the medica cece o coachig pofeioa wi be recognabe the book but houd

ehace ather tha detract from it uene

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THIS PAGE INTENTIONALLY

LEFT BLANK


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Chapter 1: What is Stability?

Piars of Functional Stabiity

Functional Stability in Spo

How Can Functiona Stabiity Infuence Movement?

Optima Peormance Vs High Leve Compensation

What Can Cause Movement Dysfunction?

Stabiity Principes in the Training Programme

ATR 1: WHAT S STABLITY?

he concept of "stabily can ean ieren hngs o the athlete the coach the spots scienst an the spotsecine professional.

It ay be use to escribe how the whoe boy prouces oveent irects force or reacts to loa chaenges. his

can be terejUncional sabili, an ost siply pu it isyou body: abili o mee he load and conol deands

of he equied ask It inclues he controlle sequence relationships between oving boy parts an the panes

an proportons in which they ove. It also inclues you neurouscuar responses an eacons an overa

oveent eciency. Fo he coach an the athlete this eaning corespons cosely to spong echnique.

Coe sabili escrbes the abiiy of the trunk o support force proucton an wihstan the foces acing uponit Ephinston J & Pook P. 2000 For fitness professionas in any sporting progaes ths is aresse as

pat of ahlete condiioning inks between core stabiliy ecits an increase risk of njuy have been iente

Leetun .. Irelan M.L. Willson .. Ballantyne B.. Davis I.M. 2004; Zazulak B.. Hewett E

Reeves N.P. Golberg B & hoewcki J 2007 but it is portant o note tha core stability contrbutes to

but cannot ly account for overal nctonal stabiity which is the result of utiple nterreate factors. hs

ay be why reseach has foun ite irec correaion beween core sabiliy taining an peforance

enhanceent Stanon R. Reabu P.R. & Huphies B. 2004 but has foun suppo for pograes which

inclue core stabiiy principes as part of a broaer neurouscua progae Mye GD. For K.R. McLean

SG.&

Hewet .E. 200 hopson . obb .M.&

Blackwel J 2007

ore stability s soetes conse with coe sengh, where these cenra uscles are aresse wth hgh loa

eercses in orer to prouce an withstan age foce eans safely. For soe athetes core strength is

etreely iporant but for othes this type of traning wl have ltte postive eec. A ugby player wi nee

core stengh as well as stablty in orer o wthstan suen ipacs an the physcal pessure of other players

wheeas a rahee wl nee a contnuous but lower eve of sablsng usce actvity to support optia

bioechanics fo ong peios.

Stabiiy can aso refer to the integty of the jonts an he specc uscles whch ensure tha oin oveent

s contole within safe strucural lts Fo physotheapsts an other sports eicne professonas this

eaning reaes o oo conl


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2

STABILITY, SPOR AND PERFORMANCE MOVEMENT

he ter stabili can be appied n al of these ways, and for injuy prevenion as well as perforance in sporing

oveent they are al iportan and nterrelated. If you ae sabe across all of the above caegoies, you will be

ng the rght uscles in the igh sequence so that you forces are sent in the ost ecen diecion

Ths is functional moto patten which encompasses tiing, proportion and sequencing of uscles in a chain

of actvaton. Your joints are beng moved in the appropiate order by the mos suiable usces You can also

optaly contro he forces acting upon you

he nctonal otor pate is one of a colecion of inedependent chaacterisics, whch form the pillars of

functional stabili hese are the ndaental components, which ust be in pace in order o tran fo optially

ecen oveen

Pillars of Functional Stabilty

Functional mobility: he ability to ove through the l necessary range of otion required by the

sport under dynaic conditions

Baance the ability to organise the body over ts support point quicky and accuratey.

Posture: the neurouscuoskeea relatonships whch optiise jont otion and uscular acion,

rigger automatic stabiising acivty and minse sructual stess on he body.

Optima functiona motor paern: the tng, proporion and sequencing of musce activation

Neuromuscular contro the unconscious, automaic actvation of oint stablsing uscles to pepare

fo the ipulse to ove, or respond to rapid, sudden or unexpected body control challenges o loadng

ouw, 2006).

Movement symmetry the baance of oveent and counter ovement around a controled central

axis n he body

eaning abou these plars can help you to structre your pograe in a way hat ensures tha you have the

oton and conrol necessary to ove wel They prepare the foundations o which you can safely andeecively develop:

Speed

Power

Srength

Aglty

ebilty

njury resisance

The entre training pograme s therefore nuenced by nctional stabiiy

o better understand he role of ncional stabiity in spot, ths chapter oulines he prnciple of sablty as t

elaes o oveent


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CHAPTER 1: WHT IS STBLTY?

Functional Stability in Spo

In the human body, the term stabity describes how effectively a body manages forces. e oy ust

poduce orce in orer to ove, an tereore ust anage te oecanca stresses it pouces witn tse

A ootae ust aance ise perecty ove is stance i, an aintain a r an supportive p an trunk

in orer to strke te a accuratey an powey wit is oter eg Witout ts stae ounaton, te orce

generate y te kicking eg aects te postonng o te payers pevis an spine, causing stress on s gron

usces a on joints o te ower ack, as we as ecreasing power an accuracy Simiay, a tenns payer wit

a weak trunk w copensate or te oss o tis r supportive ounation wen payng a orean y

overusing ter souer musces, aectng tei tng an oveent pattes, osng power an sking njuy

e oy must aso wihsand oces ipose on t y ts envionent A goo swimer tes to use te resistance

o te water to generate an eectve pu, ut wtout sucent tunk an soue staty, tat same esistancecan orce te souer into a poor position, eaing to ioecanca ineciency an oen souer injury e

goun reaction orces pusing up troug te oot o a runer as e strikes te groun sou ep to prope im

orwar, ut witout a stae pevis tese oces can instea cause a vertica coapse in joints o te oot to

te ip. An ice ockey payer ust wtstan a iect ow o an opponent, an a sot putter ust ovecoe

gavty n ore to project is sot up an away A o tese etea eeents eer orces upon te oy an

w require an atete to espon an aapt to conto te

A usefu denition for stability is, "the abty to utilise the body's structures in the safest most

ecient positiona reationships for the functiona demands imposed upon them

e key wors ere ae ecien an se e concept o ecienc sts at te eart o sports training eay,

an atete sou e ae to pouce te est esut or s or e eort nvestent For eape, wen novice

goers try to rive te a, tey geneate a great ea o usce activty ut are unae to consstenty ocus te

orces tat tey generate into te ost eectve patte o ovement. e eatonsip etween eor an

outcome is skewe towars eo is is inecency. Wen poessionas peor te sae activty, tei

greater ski resuts in a onge, straigter rve, ut te eve o uscuar actvity, or eo investent, is ess

ey o not use wat tey on't nee e proessona s ore ecient

e sae eect can e oseve in any sport ose wo tuy ece anage to iniise te impression o eort

wen copare to teir esut or outcoe ey are ae to canne teir eor into te ost eectve ine o

orce. ey are eien n sipe ters, capions are not peope wo ake cut tings ook icut ey

are peope wo ake icut tings ook easy

Functiona staity can inuence tecnica peorance y ncreasing ioecanca ecency By ncreasing

oecanca eciency, we can aceve etter esuts or our eor n cerain circustances, ts ay

inuence pysioogica eciency, atoug te precise eatonsip is yet to e ceay ene (Anerson, .,

1996; ung, AP, 2003

3


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4

STABLTY SPORT AND PERFORMANCE MOVEMENT

The other e word n our denton s safet. Insucent stablt aters boechancs whch can lead to njur

for a are of reasons Ahletes n ultdrectona sports can susan acue njures because the are unable to

balance and contro ther bod ass n response to sudden acceeraton deceleraon or change of drecon

(Beser TF Llod D.G., Acland .R. and Cochrane J. . Endurance ahlees wth boechancalnecenc can deelop oeruse njures as the r to oercoe a perforance plateau b tranng harder and

onger o copensae for t here s a l to how far deternaton and tranng oue can copensate for

nctonal necenc wthou he bod breang down

Functonal stabt can reduce njur rs b nsng usculoseleta stress anagng forces and

ncreasng balance and control.

How Can Functiona Stability Inuence Movement?Directional Limitation

he prncple of oeen drecton taton s at the heart of techncal tranng and nctonal sablt

tranng drect argets hs

o acel oe a lb a uscle ust conract and there us be a ed or sable pon for that uscle to pull

o f t s to l s ncton eectel If t does not hae a stable pont to pul o wll lose ecenc

e. t taes ore eor o achee the sae oucoe.

For eape n the dagra below we can see ha f a force s appled to a ed pont t s e hat the person

wll produce a result tha corresponds to hs eort and he sateboard wll speed awa o he wal The onl

drecton of oeent n the sste s awa o the wal.

If the person res o eert sar eor aganst a se-sable surface the result wl obousl not be so poste:

the eort s the sae but force s ost as the surface "ges aganst hs pressure here are two drecons of

oeent noled each n opposte drectons Applng ths nowledge f ou wanted to push another person

oer ou would want o ae ourself nto a ed pon so hat the force of our push went entrel forward

If ou are unbalanced part of our eor would go forward but the resstance ou encouner n the other person's

wegh wll push ou slght bacward f the ed pont s los an etra drecton of oeent s ntroduced

nto the sse and force s lost In a contact sport such as ce hoce ths s an portant prncple to now


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CHATR 1: WHAT S STABILTY?

Now agne two pulley systes Te rst as a pulley xed to a wooden ceiling bea Te second as a pulley

attaced to a r bungee cord instead of te orzontal bea. Bot oer soe leve of xation for te puley.

However puling te weigt over te xed bea involves one direction of oveent te weigt towards te

bea Wen pulng against te bungee cord two drectons are involved te wegt towards te bungee and te

bungee towards te weigt e bungee cord canot provide sucient stablity for te force to be ecienty

transferred to te weigt

t

Secure shoulder

bicep curl.

Loss of shoulder

as Ied point

f we apply tis understanding to te body iagne te action of usce puling on bone f te origin of te

uscle is xed or stable te uscle sortens to pull te bone towards it Te inserion of te uscle oves

towards te origin ere is one drecton of oveent in te syste

f te xed point is not qute secure it gives under te load of te uscle pulling just le te bungee cord

nstead of one drection of oveent we now ave two te origin of te usce oving towards te insertion

and te inseron towards te origin e bone will still ove and te usce is woring just as ard but te

result is a weaer oveent. By osing stabiity eciency is lost Tere are any people wasting tie in gys

because tey don't appy tis principle to liing weigts

A secure foundation is terefore needed to support an ecent uscle contraction is principle apples weter

you are ovng your tub or your wole body. Te control of eac segent of te body builds upon te stability

of te next in te cain so te and's stability depends on a stable wrist elbow ten soulder ten soulder

blade ten t. e tn s supportng te entire cain and is responsible for te greatest proportion of

stabilty e trun ust in be supported by a stable pelvis in order to cope wit tis deand f any one of

te lns in te can is wea an addtional and unwanted drection of oveent can appear

n suary to benet ost o a usce contraction you ust create a xed point for te uscle to pull o

n a dynac oveent te xed point ay ove reative to oter body parts but sould not colapse towards

te nsertion of te contracting uscle

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6

STABLY SPORT AND PERFORMANCE MOVEMENT

Securing the Planes of Movement

cen mvemen mainans mtin in he mst diect pane fr he requred ask Sme

sprs such as sprinting eight iing and cycng are predmnanty uniplana e hey

are mst eecive hen the grss mvement is imied t ne pane Mutdrectnasps such as enns and ftba requie cntr n mutipe panes.

The sagittal pane (SP) s he

frad and backard pane

Running cassc Nrdic sking

and cycng represent sagta imb

mvemen Aling the spne

absrb the mtn f a hse hen

sttng t the trt r erfmng aseries f back ps as a gymnas

demnsraes spna sagita min The mvemens f

he sagital pane are ein (frard mtn in the runk ,

bending n he imbs) and etensin (backard mtin n

the trunk, sraghtening in the imbs)

he coronal pane (CP) s he sde

mvemen plane A gymnasts spne

mst sde bend all hs egst sng ver the pmmel and a

veybal payer may need t adust

he arms sdeays blck a spike

effectvey. A defensive payer n

handba may have hs arms ut m

his sides bck a pass r he may

need change direcn sdeays

quickly mving his egs apat The

mvements f the crna plane are

abdctin (mvng lmbs aay frm

he bdy) adducin (mvng the

imbs ards the bdy) and sde

bendng (n he spine pevs)

The transverse plane (P) s he

tatina mvement pane he

tatin f the pevis and rnk n a

glf sing a ens frehand ccr

thin this pane as des a spin

cane paddes srke r a discus

hres nd-up


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CHAPTER 1 WHAT IS STABILITY?

Whr ty ar osty sagta corona roaiona or ldrctona al sorts rir control of a central

longitudinal is (CLA) to aciv tir ost cnt ovn n racic ts cnra axis is no a rigd

osion i s h sns of a r t xil cnra rfrnc oin which sors ovn of orso and

ls. agn a r ck ta cal assng vrtcaly trog o of yor ad and down rog t

iddl of yor ody s ca wod for an axis for yor shodrs horax and lvs to sooty roa

arond t stll nal yo o ov asiy n al dircions

o achiv a sal cntra longtdinal axs vic staisr scls s rovd a scr lafor to

sot t rnk and a d stasng scl sys works to sor ac sgnt of h sin f is cntral

ongitdinal axs is no sta t wil ck ndr load in a forward ackward or sdways drction casing

osral and ovnt dviatons and contro ros.

f axis cks n t sagital an t vis tls ir forward or ackward and h trnk s acd in a

osion of wakss

l Coase of he cenraaxis in he sagiaane The sumed

osure demonsraes

a coase ino sina

exion. The sine

aears bowed. This

. i.

; '. .Coase of he cenra axis in

he corona ane. One hi is

higher and he sine is buckedsideways, concave on he e

is a oor osiion o

generae roaiona

force

The arched

osiion of he

sine in his

unge

demonsraes

a coase

ino sina

exension.

f th axs cks in t corona an t lvis and rnk wil tit sidways onc

agan acing tir soring sclatr in a ositon of waknss and

corssng t onts on on sid.

cnral axis st stay fu wror no t trn is vrca For xal

ic ocky ayr sown as a r

cntra axs foward tild t not n

H thn roas arond is axs

f h cntral axis colass roaiona ovnt wi rstrctd d to ont

corssion on t concav sid of h collas and so tss nsion on

t convx sid Performing stretches to increase trunk rotation will not

transfer effectively to sporting movement unless you work on stabilising your

central axis.

7


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8

STABLITY SPORT AND PRFORMANC MOVMNT

Introducing Unnecessary Planes

Technic erros re oen spotted s nnted

movements bt e cn be more specic by

identifying nnted pnes he most

common occrences of nned pnr

movement occr hen the cenrl xis

colpses sideys into the coon pne For

exmpering is primily sgit nd

trnsverse pne ctivity (the egs move n

forrd-bckrd diecton hile the

sholders nd pevis rotte rond the centrl

xs bt thletes cn be observed diverting

forces into the coronl pne hen her feet hit he grond collpsing the pelvis so ht it tilts sideys onimpct llong her knee to devite nrds ollng thei foo nd le into excessve pronion or ipping

thei sholders om side to side Forces hich shold be directed t moving forrd re seeping sideys

costing the rnner propsve poenil nd ltimtey speed

he sprin kyk pddler ho

does not hve scient pelvic

rottion ill diver the

movement ino the coronl

plne csing the bot o tpfrom side o sde nd

demonstrtng excessive sde

bending motion in the spine

The le pcture shows a collapse of the cetral axs to the coroal plae Sde to sde

movemet wll be greater tha rotatoal movemet The rght pcture demostrates a

rmer cetral axs wth rotato as the prma moto

A gofer h poo rottion mobity or

indeqte trnk nd pelvic conrol ll try o

gin sing moton by shiing their eight

sdeys ino the coonl plne s they tke

ther clb hed bck.

The le photograph shows the goer rotatg hs pelvs ad shoulders I

the rght photograph he fals to rotate adequatel He mustd aother

plae to move ad sh hs hps sdeways to the coroal plae


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CHAPTER 1 HT IS STBILTY?

The pana concept o otion occur at two evel local (individual join otion) and goba (total diecion o

oion) We wil be working ainly with the globa concept within thi book; however it i ue o be aware

hat all joint oveent contribue to the eciency o globa oveent.

Rotating Throgh the Kinetic Chain

The kinic chain i the erie o join reationhip tha ake up a oveent ro a global perpective, waking

and running ae largely agittal oveent, with the ar and leg oving in a orward and backward direction

or a tota oveent direction objective o orward oion However, i we ake a oe echanical perpective,

waking and rnning are in act rotational activiie A you take weight onto one leg, the bone o your anke,

hin and thigh roate to lock he joint in oder to upport weight, and hen unlock a he leg wing through or

another tep. There i theeore a continuou aleaing locking and unocking action going on.

Thee i alo a continuou otation/counte roation action occurring A you tep orward with your le oot, your

pelvi on the le alo ove orward. In doing thi, your pelvi i eectively rotating to the righ relative to your

houlder Thi otion dive rotation o the pine A your pelvi ove oard on the le, your chet ove

orward on he righ, bringing you right houder oward Your pine i cun aing o hat the houder and

pevi ov in oppoie diecion Thi natural otion allow u to ue the ipule creaed when our ee trike

the ground to propel u oward, diving ooh ecient gai (Don Tigny, R, 2005. It i o critical to walking

and nning eciency that i ha been called the spina ngin (Gracovetky, S., 1997) Degree and peed o pelvic

and houlder rotation are aong the acto that have been lined to nning econoy (Anderon, T., 996)

Thi counter rotation action alo diipate the oad on you pine a your oot trike the ground. n doing o it

can reduce joint re Fro a echanical perpective, it alo change the deand on the leg and abdoinal

uce. Soe ditance running coache have iundertood the "core tability concep and train their runner

o keep their pelvi and houlder paallel and acing orward a tey run. n doing o, they increae load on the

propuive leg ucle, decreae tride length and copoie hock aborption in the athlete join

I you dont have couner rotaion o the pelvi and houde (or ore accurately, the chet) in both direction,

your body wil nd another plane in which to ove. Thi i ot coonly the corona plane Inead o the

houder and hip ooking relatively level and the head poition reaonably conitent, they appear to ip or rock

o ide to ide in repone to eg oveent Fro a global perpecive, intead o energy being directedorwad, it i being diipated ideway.

Athlete with rotational retiction can copain o oveent liitation which dont iediatey ee to be

eaed Runner who have tride length dierence ty to increae their hatring eibiliy to iprove the

hor ide, but oen need to ocu on allowing their pelvi to ove oward uciently on that ide a the oot

wing through Another exaple would be runner who coplain that one houlder i ti or hat an ar

doen't ee to wing reely, but no reaon o thi can be ound when the houlder i teted When oberved

carely hey don't otate their che eveny in both direction They tend o pull the houlder down intead o

leting it ove backward with trunk rotation, o the elbow doe not ee o ove a ar depite the availabiliyo oint oveent

9


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20

STABTY SPORT AND PERFORMANCE MOVEMENT

ecoing ore aware of your natura rotational oeen can iproe yor yetry, bu pecic

oeent can alo ep o pinpoint pecic area of decreaed roaion n laer tage of te book we wil

ook a rotational exercie for te foo and lower eg ip pei and trunk

onathan Edward demontrating counter body rotation.

Notice the degree of trunk rotation around hi central longitudinal is.

Key Conceps

f you do no ae cient joint oeent in one plane, your body will try o ake up te dierence

by oing in anoter, uually unwanted plane Yo need enog movement in all inoed oint to

perfor yor tecnique eectiely

f your body doe not ae ucient tability in one pane, it wil perit nwanted oeent in anoter

plane You need cient control of all inoed oint

Persona Invesigaion

Which s your pedomnant waking pane? We oten don't notice how we walk, but we ae awae that

some people are moe ecient wakes than othes. Some peope can walk quickly wth tte eot, but

some of us tire ater a short peod of wakng faster than we normay do.

Osv xs

Start by walking nomaly.

Look at yousel as you wak towards a miror: does your head stay balanced n the cente o your

movement o does it move fom side to side?

Look at your shoudes do they stay evel o do they tp fom side to sde?

They may ony tp to one sde

Is you stride ength the same on both sdes?


23/353

CAPER WHT S STBT

Awss xs

Sat by wag oay. If hee s vsbe side o side oveet you goba objectve of owad

(sagitta) oton is beg coposed by divetg oveen to he coonal pane You eo s no

gog the decio you wan t o! his is usualy caused by deceased rotato o he pelvs ad

shouldes whch you can investgate as follows.

Pace you hands on you pevis and note ha as you foo oves orwad so does he pelvis on ha sde

Does you pevs ove owad he sae distace o boh sides ae soe e to exaie this

especiay i unnng is par of you spo

Alow you as to swng eey now and noce that you shoudes ove forwad ad bacwad as you

wa. I you iagie a ie across you chest fro shoulde to shoulde you wl otice tha i s no us you

shouldes but you whoe ches ad b coplex oating o e o ight Do you roae he sae distace

in boh diecons

Dd you notice hat as you pevis roates orwad on one sde the shoulde oves owad o he opposite

side his is caed counter body tation, and s he dvg foce fo eicie waig and unig

If you have oud a dieence bewee he sides can you ae oe eve ust by focusig o it Rathe

han ocng one side to ove oe thn abou elaxing to o t o ove oe As you pelvc roao

becoes oe eve does you side legh change

Coapse Wiin e Same Pane

Fnctional stabliy problems can also appear as colapse wthin the same plane. This occrs most commonly when

he central axis colapses into the sagttal pane.A ooballer hrowing n om he sidelne can colapse within he

sagitta pane by aking hs into an excessive backward bend as he moves he ball ove his head losing

conro o his owe back and decreasing the powe o hs thowA volleybal player landing om a jmp may al

o absorb he andng orce hogh his hips and knees casing his lower back to bckle nder he mpac A cross

contry skier may not have scen stabilty to maintain a consisten posiion against he stong movemen

o hs arms as he pls throgh wih hem and this shows p as a wave ike p and down moion in he spine

In the lower body colapse wihin he same plane leads to longe oot conact tmes on the gond and deceased

power Endrance rnners or spines who appea to "s down as they oot srike or jmpers who dop their

hps too ar on take o wil nd ther peormance edced his happens.

Imagine yo legs are led wh pesssed ai Yo wil bonce o the grond each ime yo oot hits i

Howeve a small pncte appears ar stas to escape and yor eg sats to bckle on mpac wih the grond.

It may bcke in he same pane o i may bcke sdeways The moe it bckes the more eo i is o psh o

again In yo legs yo msces work n partneshp to provide the same spport as he imaginary air I the

msces sppotng yo onts react oo slowy o are in ac the wong ones o the job they wll perm oo

mch bendng in response o load ncreasing oot contac imes he mos ikely aea to have a "pncte is at

the pevis and hip

2


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STABLITY SPORT AND PERFORMANCE MOVEMENT

22

Investigtion

Fo mos spors hee is a predominan plane and possiby a number of pane vaiaons in he imbs a

diferen mes In yor spor whh ae he main planes of movemen? They oud be forward-bakwad

(saga sde movemens (orona or roaonal or many spos a nmbe of planes wi be sed.

To wok he panes o o a movemen irs idenify a sa posion for he runk and egs. From ha

poin work o whih dieon he egs wil move whih way he pevis wi move and whh way he

nk wil move

Example

To kk a fooball an axis is ormed from he sane oo up hrogh he runk One his axis

is seue he unk movemen is lagey oaiona wh he pevs and sholders oang in

opposie direions

In eesye swimming he whoe body should oae eany aound he enra axs so he

posiiona reaionship beween he hes and he pevis wi no markedly hange The maor

roaion does no ou whin he body iself The moon o he kik s sagia The arm

moion ombnes al hee panes

In skng he hps and knees ms absorb andngs in he sagia plane b he rnk and

pevis se roaon and sde bending on uns

Specific Example

A road rang yis inds ha hs igh knee always seems ose o he ross bar o hs bike as he

ides Hs eg aion is deviaing rom he sragh sagal plane o he oona pane I s aerng

he ange o pressre hrough hs peda and puing he muses o his hip a a dsadvanage Ths

makes diving of a e hand rve ess powel and aso ps moe sress on his lower bak

Think o somehng abo yor ehnique ha yo woud ike o impove Is hee a pane ha you

ae no onrollng? Ae you droppng no a ess eeive pane?

Secuing You Limbs

Your ars and legs do not attach directly to your trunk nstead they attach to ony "grdles and t s through

these girdes that orces transer etween lis and trnk. or orces to transer etween the is and the trnk

they ust pass through the shoulder girdle or pelvic girdle The only ony attachent securing the shoulder

girdle and thereore the ar to the skeeton s where yor clavcle colarone) attaches to your steu

(reastone This is a tiny attachent when you consider the loads that we expect our ars to tolerate.

Siilarly the pevc girde which connects the eg to the trnk is ony connected y ony attachent at thease o the spine Once again consdering the orces that we expect the egs to produce this is a very sal

attachent Clearly ony attachents alone cannot secure the is. There ust e a hgh degree o scar

support to enale us to unction


25/353

ATR WHAT IS STABLITY?

Fr th gratst aunt f supprt h fcs h lbs ar idally tansfrrd tugh th grdls t th

tunk vr large surfac aras va utpl uscua atachns t th skn. Th bad stuctu and

intrcnnctns f th sabiising uscls ak h prfctly suitd t h b. wvr du t a varity f

rasns yu ay us alrnativ stragis scur yur ars and lgs Unfunatly ths altatv patts

us uscls which ar n suitd t sablisng and cntrling

jnts. Thy ay ransfr h frcs t sall sufac aras which

fcuss th lads n bdy issus whch ar n dsignd tlat

h rpatdly r fr tndd prds f i. Thir actin ay

als pull hir atachmnt pins wads ach hr changng th

bdys psur and cpisng bahing patts and uscular

lins f pul

Skeleton, posterior view The shoulder girdle comprises the scapula

(shoulder blade) and the clavicle (collar bone) The shoulder girdle s only

direct attachment to the main skeleton is at the small junction of the

clavicle with the steum reastbone at the steoclavicular joint The

pelvic girdle is made up of the triangular shaped sacrum at the bottom of

the spine, with an ilium either side The pelvic girdle s only direct

attachment to the main skeleton is at the small joint between the Jh

lumbar vertebra and the sacrum Note how small these attachment points

are, and then consider the size of the muscles acting on the girdles and the

forces that athletes will need to transfer through these girdles to the trunk.A considerable muscular network will be necessa to secure and support

the pelvis and scapula

A B

Prone hamstring curl (A I the broad corset-like deep abdominals work in partnership with the large gluteal muscles, the

pelvis is stabilised by spreading the load of the weight across a lae surface area of the trunk (B I the hip exors and back

extensor muscles a used to stabilise the pelvis, it is being held in place with relatively narrow muscles which attach directly

to the spine, and the load of the weight is focused on a smaller more vulnerable area

Stabili pvds scur atachnts fr cntracting uscls t pul liinas unncssary vnts s

hat fc is fcusd in th s ctv dictin and actvas uscs whch ar physigcaly dsignd

wk a lw cst fr lng prids n ding ths hings it can inunc spd pwr strngth ibilty and

agiity Functional stabili cbins stabiiy cncpts wth nctnal biliy baanc psur and sytry

t prvd vn cnl rlvant th qurnts f an individual sprt

23


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24

STABLTY SPORT AND PERFORMANCE MOVEMENT

Optimal Peormance Vs High Level Compensation

"The human being has a particulaly deep attachment to his movement habits since he ceated them himsef'

R Aln 199

vey athete has a mvemen bjecive. Wheher t s t mve fase jp highe r even just i a heavie

weigh in training hey wil ry nd a way t meet that bjectve f an ahlee has a dec in stength

exibiity, crdinatin balance stabiity r peceptin hey wl uncnscsy ty t nd a way t achieve he

veent bjecive even if thei ethd is nt bimechanically dea Ths s nwn as compesatig

Cpensating wil cause devan fr a echncal "deal and can be draaicaly bvis vey sube I is

an atept t nd a sutn t ae p r a weaness r cntl pble ven high perrance ahlees

cpensate and t s chalengng r the cach evauate the t cause he cpensatn and fate a

stategy verce i

The prble wh cmpensating is that whie nitiay appeas aw the athlee t perf a cetain sill t raely

yieds pially ecien perfance ver ie. This is seen even in hgh perfrance ahlees Many ahleic

perfrance plaeaus are assciaed wih cmpensatry veen strategies hat cannt suppt rther

devepent The ahlee ay have denstrated grea pena even acheved sccess at an early sage but a lss

r persisen barier t iprveen s eventually reached he cpensay straeges are n addessed

Cpensatng can ater the stess ats n dffeent bdy sruces This can lead t veuse nies sch as

endnis r even cnibe raaic njes whee he ahlete has been nabe t cnr he rcs which

are actng n hs r he bdy

An ahlete can cpe quite successfly by cmpensatng as lng as her abiiy cpensate aways ees

exceeds the degee r durain physica ading pn heir bdy.

Ability to compensate > physical/functional loading . trainable system is intact

f he ncna ladng n he bdy exceeds is abilty t cpensae njry can ccur. ncreasng the training

lad seting new gals r rying t nd that extra tny pecentage when t cunts in a cpettn can be jusenugh vead the syste

Physical/functional load> ability to compensate . trainable system is impaired (inju/plateau)

Being njy-ee n the present desn't garanee that al s we f he te Smeimes i sees tha he bdy

s cping wel b aer yeas unbalanced frces a bdy stctre beas dwn and resiss heaing Basic

estng as lned n Chapter 4 can hep t dent the cnl prbe tha led he breadwn f he sse s

n addressed the njy tends recur r persis.

Cpensatng alers he veen patte f he ahlete away the deal vement strategy f his her

srucure and sprt Cpensatng r a physcal shrtcming causes a veent dysfutio A veen

dysfunctin is an necient sraegy eet a physcal deand / oahig aguage, a movemet dystio

is syoymous with poo tehique.


27/353

CHAPTER 1 WHA IS SABLIY?

Soees copensaing s consed wih persona syle We al have derent physcal characestics, and

his can poduce vaiatons n he ovea appearance of a oveent Many athees wth hghly dsinctive

oveen are success, as hey use he oveen srategies whch best su thei physca ake p Despie

his the successl athee who s elatvely inury essant wl deonsrae ndaentaly sound oveent and

conto saegies whch are consstent wih nora boechancs oin conrol and uscular pateng

eentatng pesonal sye o copensaing is no easy when ookng at he athee perfoing their spo

soaing and eanng he eleens of conrol can hep o ake that dstincon The tesing secton in Chape

4 of his book focses on the ndaena buiding bocks of contol whch suppo ecen oveent hese

shold be conssen fo athlete to ahee hee is no personal stye invoved

Noes from he Cipboard: Movemen Dysfuncion

An elte male trathete returned from an international champonshp wth a rght quadriceps nury whch

was failng to hea When examned, he dspayed exceptonaly poor trunk and pelvc control, poor

balance, and "fxng patterns of excessive muscular activity from hs eet to his neck during al

movements On the treadmill he ran wth his trunk tipped to one side and when asked to peorm a simple

knee lft n sitting or standng, he used so much extra trunk muscle actvty to stabse himsel that he

could not inflate hs lungs fully Technically, he had made ew improvements over the previous years, but

had nevertheless enjoyed success at natonal evel

The athete was overusng hs rght quadrceps as part of a compensation pattern for poor stabty and

balance. He used them even in movements where the quadriceps woud not normally pay a maor role It

coud not heal as t was being constanty overused The stablity and baance defcits also prevented hm

from mprovng hs running technque

This athlete needed to:

1 Secure hs centra longtudinal axs n order to mantan symmetry and decrease uneven loading

2 ntegrate better trunk and pelvic stabty nto his movement

3 Re-estabsh norma breathing mechancs

4. Re-estabsh norma baance reactions

he athlete was gven remedia exercises to address the problems, but needed to sta at extremely ow

eves n order to activate the correct neuromuscular patterns Ths s common n elite athetes who have

repeated their exsting movement patterns many thousands of tmes Gradually the athete was able to

progress, and was able to detect a diference n hs running technque A session on transference o the

new prncpes and patterns to cycling demonstrated that wth correct patternng hs power output could

be mantained wth far ess effort On physioogical testng t was found that greater speeds were acheved

at ower heart rates, demonstrating a relatonshp between hs physoogy and hs biomechancs

Stabity is oen plcaed when oveen dysncions appea but stabiy probes can be he est of ohe

oveent aterng ssues, no js he cause

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26

TBLTY, PRT ND PRFRMNC MVMNT

What Can Cause Movement Dysfunction?

Pimay Loss of Stability

Staiity can e divided into tructual and nctional categoie

Structural instabili occur when a ody tructue fail uualy a a reult of direct tauma. An anterior cruciate

igament upture in the kee or lateral igament upture in the ankle are common example n the preence of

tructura intaility control of the inured oint itelf i aected ut aance taility mucle patteing and

control ae ao uualy atered ven if the athlete ha ugery a functional taiity pogamme will therefore

have an impoant oe to play in the athete' rehailitation.

n the cae ofJunctinal instabili, the tucure are ound ut the athete i unae to conitently control and

poduce force without compenating Functional tailiy taining will incorporate aance proprioceptionmucle patteing and control to addre thi ype of prolem. Any athete who i repetitively injured hould e

creened for nctional intaility to identi contro proem aecting the area of injuy Contro proem ae

arey conned to one ody area o whoe ody movement hould e examined.

Poo Postual Awaeness

Staiity can help maintain an ecient poure ut paadoxically poor poture can make it hard to activate the

taiie Some athlete do not undertand what an ecient potural poition fee ike a it doe not come

natualy to them There may e eveal reaon for an athlete to adopt a le than idea poture

o They may not have the exiility to achieve the et poition An exampe of thi may e a young pintkayak paddler whoe tight hamting pull hi ack into a lumped poition

e They may not have the right muce activating to maintain thei poure. An exampe of thi may e awimmer who ha ony trained he adomina with trunk cur ut ha not trained the adomina

muce which maintain a ecure poure in the wate when the trunk i taight

They may have inucient ody awarene. ven if they are corected they cannot feel when they

change their poition and etu to thei noma potue.

f an athlete cannot change their poture while actualy peforing their por they need to e tained in le

compex way rt t may e that they need to practice potural awarene in impe tak uch a thoe provided

in Chapter 5 o that joint moility and contol need to e retored to make it poie to change poture when

the ody i moving The tet in Chapter 4 hould help to identi thee iue. Reinforcing potural principle in

al apect of training incuding exiility and trength and conditioning wil help to deveop potua awarene

Loss of Range of otion

f ange of motion (ROM i etricted whethe ecaue of joint tine mucle tightne o motor patteingit i ikely that the ody wil have to compenate to ry to performance ojective Fo example a common

repone to retricted houde exion i hypeextenion of the lumar pine which give the fale mpeion

that the im i achieving adequate range


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CAPTER 1 WHAT IS STABLITY?

Ti can be een n many yung wmmer and gymnat a tey perrm er warm-up and tretce and i te

cac i nt aenive t rm i pate wil peri. I nt creced mvemen dyncin wl be vey

dcul t didge a t becme negraed in te nervu ytem e atlete. Cace in carge yung

atete ud be aware tat l pecic ebiiy can ccur during grw pr and i range mtn

can be very dicut recver Ti particular pate i en aciaed wi lwer bac pain in prt wic

requre gd uder eblty. rn ablty training wil nt reieve lwer bac pan n t alee nr wl

i mprve er unle t i cmbned wt tecnique t rere nrma ulder in mn.

.:.IfTe cncep eive exibii eplan t penmenn (Sarman S 00) Fr m

u me tructure in ur bde ave mre gve tan er tat ey are mre

eible. T i nt alway a gd ing tctre wic tend mve mre readiy

becme vulnerabe t ncreaed train and evental inry epecialy wen teir cntrbutin

nt par e nrma mvement patte r te acivty.

Gymnast demonstrating poor shoulder mobili with her lumbar spine in a neutral position. In her

sport, she must be able to hold another mnast over her head. To do this the load must be supported

directly over her body Due to her poor shoulder mobili the only way that she can bring her arms

directly over her head is to move her spine into a deep extension curve This resulted in spinal stress

factures Stabili training will only preventjrther iu the shoulder mobili is restored

Funciona Rigidiy

I an aee nt mve nrmaly wen eed paivey b tey dn't ue a avaiabe min a par erecnique t may be at ey are dipayng fio igidi. Ti en devep a an atete tre t cpe

wt a iger balance r tablty calenge tan ey can adequatey cntrl Intead uing ncinal tabiiy

wic alw tem mve uenly wie il n cntr te alete creae a ale ablty by ncreaing er

general mucle aciviy partialy immbie a erie n T c bdy pa int place but den't

aw e atlee t mve reely and ubly Ti wl be a big diadvantage in prt were wi reacin and

ne adutmen are neceay uc a n alpne ing r equetran event In p wic require larger

mvemen te imb le tenn it wil caue dicute n mvemen equencng cange n nt alignmen

r l baance. I e tuain i alwed cntnue te alee le bdy awarene in e area maing

ecnica mprvemen eremely dcut

Example

A unir alpine ing quad wa nctinaly aeed t etabl weter tere were in beween

ecnical prbem n e pe and er pyica caracertic. In all e er w ad dculty

n mang rig tu nctnal rigdty e le wa und ang wit le pelvc abiity

prbem and decreaed ablty t actvey cange te preure under te le e le t wi ubtey

Te bdy depend upn accurate natn cmng m te in rder t nw w t balance iel

rgid t cann eed bac accuraey a i i eectvey immbiied. In rder cpe n e lpe

wu aving gd qualty inain cmng rm te e er were ung a cmpenaty butinecien tecnqe t keep eir baance and cntr. Tey made teir leg mre rigid and did nt traner

teir weig eectvely

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28

SABLY SOR AND ERORMANCE MOVEMEN

In s stuaion, e st poi is to establs te atee's abli to ceae and detec sall pessue

canges. Restoaion of awaeness in te aea s a pat of tis pocess Stabit acties wc in te oo

o e ip, and actate te pelic sablses n esponse o weig ansfeence can en be added n

cobnaton wt baance anng inal, spos specc wa-up dis noing foo pessue cangesand weig anseence ae pefoed on ss po o iting te sopes

Persona Investigation

Stand on both feet and ee the surface of the floo unde you soles Now stand on one leg: has the

musce tension n the oot you ae standing on changed? Now try cosng you eyes whe standng on that

oot and to chalenge you more move you arms n any direction. Do you eel the tenson n your foot

increase as the balance challenge nceases? Some people incease t so much that the foot becomes

competey igid, which means that t is not n such good contact with the floo When ths happens thefoot cannot tansmt accurate nformaton to you to hep you to balance.

Insuicient Contro o Momentum

Speed is soeties deeoped wiou aention to wee te atee

can contol tei own oentu If te alete cant contol oenu,

e cange o diecion wil be clus and sow, o e wil be poo

balanced o pefo an acion Depending upon te spot, owad

bacwad, sidewas o oaonal oentu a need to be conoledA tennis plae a be e quic to acceeate to a dop so oe te

net, but wll need o conol is fowad oentu to se up e so

A footbale a be quic o s gt foo o oe eft, but wen e

ies to oe gt of s le foot, s tun oenail contnues to ip awa fo te new decton o

oeen, slowng i down A basebal pae a ecee a ba in e ai and tu s bod to and facing

a dieent diecion, but njues is nee as e ais to contol is oaion

Poor Baance

Poo balance is supisngl coon een in elte aletes Routne nctonal esting o ntenatona spintes,badnton paes goles and contepoa dances eeaed a os of e could not conto sipe

balance ass

Balance eques an inepa between ou son, ou nne ea and ou bods feedbac Man o tese

atetes wee unabe to coplete een sple baance ass wt ei ees disaced To copensae, te

nceased e usce tenson in tei bod, wc deceased ei obii and aected te tecnque

Balance is not on a poble n standing n dessage ides and aa paddes, signicant dffeences n

balance between e and ig sdes ae been noed o coelate wt tecica pobles


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CHAPTER 1: WHAT is STABLITY?

oo Coodnaon - Movemen aenng

Te seqencng o oveent ay case a oveen dysncton Ts can be seen n any dynac sport bt

vey obvos eapes can be ond n spors sc as enns aer row do o gol were coodnaon andng o pelvc and solde roaona oveent s crca or orce podcon

ecepton s nked to pateng probles In a o ese sports e alete ay peceve tat e os portant

eleen s e a oveen Tey tereoe ocs on s body pat and t s oved earle n te seqence an

t sod b cosng down te rea sorce o powe generaon wc s n e pevs and tnk

Tmng

Champion hammer thrower demonstrating perect trunk and pelvic

alignment Her power is produced with rapid whole body rotation and the

arms are used only as the end o the movement chain.

Soetes poor stablty s assocated w ng probes o sow eacton es as deonstated above I s

s e case saby tanng needs o be done n conjncton w ecnca odcaon

Two netball players demonstratingjumps Their sport requires that they must catch

overhead, be able to tu in the air and pass the ball beore landin In A, the

player is taking otoo late and is thereore having to catch the ball behind her

head, causing the weak spinal position In (B) this player has good timing and

takes of earlie allowing her to achieve a stronger spinal position

oo Undesandng of he Movemen Requed

Ts s a concaon sse beween e coac and te atee I s no nsal or e alete to be nstrcted

o peo a oveen o skl n a certan way b te ce tat akes sense to te coac ay be ndesood o

ean soetng derent by te aee Te atlete eeoe peors e sk as best e o se can bt ay

coose oveen staeges wc eseble b do no epcae te skl Ts s oen seen wen alees ae

tryng o lea weg lng Te sabse syste ay no be wokng eecvely n te patte de to a

sndestandng regardng body poston and scle acon.

Example

A powe er ned s back we atepng a dead l Wen qesoned on wa e ogt te

oveen sod be e sad at ed been old to ps s ps ot as e led He teeore ed to qckly

ts s pelvs oward and tow s soldes backward loadng te spna scres aay

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30

STABILTY SPRT AND PERFRMANCE MVEMENT

Once e atlete ndestood te role of e gtea muscles in stagtening is p, e was able o activae

tem along wit s deep spinal sabsers as part of e movement His iing action canged om a forward

trust of te pevs under e spine o a strong ip exension moveent Bot tecnqes saigtened te p,

but te new tecnique increased e action of te power gueal musces and decreased te pessure on esmall spinal strucues Te alee began liing safely and powerly, moving pas s perfoance pateau

and regualy iproving is personal bess

Poo Training Design

Injes and pefoance plateas may arise from taining practces ta ae nsuiabe fo te capabltes of e

alete Tee are many raning pogrammes devised on wa e atlete should be abe o acieve, rater tan

wat tey acualy can aceve nder contol Wen tis dspaty occurs, te aee us compensae o anage

te tainng deands, and s leads o tsse breadown or fale o progess Moniorng how an aete

pefors a as rae tan ust wee e o se copletes i wl elp o prevent eors le s

Eample

A ig jmpe was expeiencing perfoance deeroaion, and altog e coac ad woed ou a

periodsed pograme based on e compeiton scede, noting seeed to be wong Obsevaon of

te aee perfong boundng dils expained e problem. Ts aete demonstrated poo pevic

stablty even n static dris. Te oveoad of bounding was causng a coapse of er onts, and was

swicing o te very uscles ta se was tying to an Te poblem was easiy ovecome. Te g

jupe's pogamme was modied so at powe wo was iniialy done o bot egs wie e pevic

stabliy developed adeqaely o cope wi singe eg wo Te corec muscle patways were activaed

so ta se could star to absorb and prodce foces moe eecively Te pefoance plaea was

ovecome by focusng on te qaiy of e atlees movemen, and tis was acieved by nialy reducing

te eve of trainng dicy instead of nceasing t

Stress

Atog stess mgt orgnate in e nd, t is mediatey eected n te body Stress induced canges in

muscle acivaion can appear as exemely sube moveent dysncion, and t ay ae a igly sied

evaluaion to detect i

I may compromise soc absorpton, avalable ange of moon, ovement pateing and uency, and under te

deand of ig leve tainng and compeion, can lead to pan and composed perfonance. Te diaprag

s a ey part of te run stabity mecansm (Hodges et a , 2, so stress indced canges in breag patten

can infuence tun stabiiy

An alete can tigten p nde presse, o unconscously gard tei movemen as a resul of a pas njury.

Tey mig feel insufcienty pysicaly pepaed, or overtn er tecniqe, nowing exacty wa sold be

appening as f n a extboo, b acing te nsigt o el if i s actuay appening n ter own bodes I may

appear tat stablty ay be te primay pobem, and indrecty i may be However, f stess is e rgger

ecanis fo e beadown in e movemen pate, remedial sablty wo ust be cobned w

manageent of envronmena facors, stess manageen ecnques, and estabisng awareness n e atete

of e ln between teir tenson and te movement


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CHATER 1 WHAT S STABLITY?

Stability Principles in the Training Programme

Fo staiiy raining o have an impac pon ahletc performance severa steps shod e implemened

An assessmen of stality and ody contol shold e made o esaish a aselne om whch o worky dong ths yo can dentfy specc weaesses and stctre a progamme to accately target

proems hs is moe eectve than perfoming geneal "coe eecises whch may miss he main

sses Assessment mehods are povided in Chape 4.

Reate he es ndings to techniqe est ndngs sally eae o techcal poems and ths estasheshe eevance of the saility training at needs to mpove? It cold e any nme of things ncding

he aity o emain nned ody alignment and dynamc postre foo conac times aility to tm

qicky ailiy to resst an opponent coordnaon of the pper and lowe ody or he aility to e aanced

t moile If yo or he ahlete yo ae workng wh has a technica prolem ask yorself wha hey wodneed to make impovement possile Eampes of ths cold e ete leg alignmen moe ody roaon

mpoved wegh transference a moe strongly conected am geae hp sength or impoved eility

e Invove any pofessionas who provde coachng condtoning o heath care as he ndings wll eelevat to al of hem he ndings wil inence desgn of he stength and condtioning pogamme

give the coach a new approach to mprovng technie and help he spos medicine eam o ndesand

possile mechansms of injy

o Relae the demands of the spor to the level of staiy tainng that needs to e achieved For eamplewhich panes of movement ae involved wha ae the speed and endance demands s i a conac spo

and is t an open or closed skl sport?

e sysemaic. Yo need to activae he corec mscle grops to gain asic saliy and gadayncease the compeiy coordinaion and load ntl yo mee the demands of the sport. o gain

maimm ransference the same principles shold e emphassed in al aspecs of aning incldng he

wamp srengh and agiity ainng sports specic dls and the spots movemen isel

he ne chapter wl eplain he asic anatomy of sailty so hat yo can famlase yorsef wih he mscles

yo wil e sing and ther relevance o sporing perfomance

Chapter Summary

Stabilty helps you to ceae ad conrol orce

Body awareness, baace beathng postue

and moblty all conrbue o stabiy

We have choces in the muscle pattes tha we

use but ou habits are not necessay the most

effciet optio

Sabiy ca limit unwaned movemes

Without sabity the joints ca buckle wthn

the same pae o no aother plane

Poor stability ca corbute o moveme

dysfucos bu i may o be the primay

issue Sometmes stabity ssues are an efec

ather ha a cause

I ou movemet habts ca't mee the

demands of tainng we compesate

Compensatng s often assocated wih poortechque.

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LEFT BLANK


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CHAPTER 2: THE ANATOMY OF STABILTY

Chapter 2: The Anatomy of Stability

Stabilisers and MobilsersThe Central Control Zone: the Trunk

The Lower Control Zone: the Pelvis

The Upper Control Zone the Shoulder Girdle

A Whole Body Approach

his chptr ds wth th bhviour of muscs in ncton nd dysnction stbity chns dpr

undrstnding of th ntomy nd rtonshps of th muscs you wi b ctivtng my hp you to ntrprt

your own obsrvtions nd ssss movmnt with grtr nsight Dpnding upon your ntrsts nd v of

nvovmnt n sport you my wish to pursu th subjct in grtr dpth, or you my f tht this s chptr

to dip into whn uston riss.

Stabilisers and Mobilisers

o produc movmnt muscs must work n coordntd ptts or chns Within ths ptts som

muscs r idy dsgnd to provd support, nd othrs to produc forc hy hv spcic physoogc

nd nuromuscur chrctrstics nd thrfor diffrnt ros o bttr undrstnd th ros of drnt

muscs withn nction movmnt ptt, muscs cn b groupd ccordng to thr bhviour nd

strucur hs groupings provd gnr gudns which hp to intrprt movmnt nd pn trinng

progrmms h most bsc mod is tht of stbsrs nd mobiisrs Brgmrk, , 989; Comrford, M

Mottrm, S., 200), whch s summrisd n th dgrm bow

A movmnt nds rm foundton, nd musc group cd th local stabilisers provds th most

ndmnt of jont suppor hink of ths s joint conrolers. h global stabilises provd contro of th

moving prts throughout th motion nd so produc forc hin of ths s movement controllers h global

mobilisers r th movemen producers his grouping dos not xcud mobisrs from hvng stbisng

ro, howvr bsd on structur chrctristcs nd bhviour thir movmnt-producng ro is most rvnt

whn consdrng trining mpctions.

h boom of th pyrmd supports th othr muscur ctions, yt

it is st tndd to n trnng Whn considring th drnt

bhvour of th muscs of th body, w ris tht ny movmnt

w nvov th intrpy of stbsrs nd mobsrs t is thrfor

importnt to rn ptts rthr thn muscs. Howvr, if musc

s not ctvtng corrcty, th p w b distortd. f ths is th

cs t s most ky to b stbsr which is th mssing nk f

t s not rng s pr of th ptt, t must b stmutd to ctvt

nd thn rintgrtd into th p. rying to compnst wth

othr muscs wi not promot smooth, cint movmnt.

G

Movement

G

Force production/contro

through motionLc

Joint control (foundations)

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34

STABILT SPORT AN PERFORMANCE MOVEMENT

The Local System

Much of the curren research on his group of musces has been done wth respec o conrol of he lower spne,

however a growng body of research s budng o nvesigae the behavour of ocal stablsers in he knee

(Boga, A Keskula, D.R, 2000; eor, R. Hodges, P., 2006), shouder (Magerey, ME Jones,

MA, 2003 Moraes, GF, Fara, C.D Texeira-Samea, L.F, 2008) and neck (u, G., Krsjansson, E.

Da' Aba, P, 2004) In he pubic doman, he mos famlar of the oca stablsers is transversus abdomins, a

deep abdomna musce

These musces provide a foundaon for movemen n he same way hat you bud a foundaion for a house Wen

you have he mpuse o move, they become acive us prior o he movemen occurrng n order o support the

bodys structures and provde a stabe plaform for he movemen. Ths s caed feedforward response.

When funcionng normay, hey actvae n his way regardless of he drecion in whic you want o move

(odges, P.. Rchardson, C.A, 1997), and hey connue o work hroughout the whole movemen This

steady connuous behavour s known as tonc acvty Loca stabsers do no change engh greaty when they

conrac and are usuay posioned o spread cosey over a jont, so they are dealy suied to conrolng jont

posion bu not for producng a range of moion. Because of hese charactersics, e ocal sabisers mantan

jonts in he safes and mos sutabe poston to suppor muscuar forces, and provde a secure axs for movemen.

Despe her crucia roe n ecen movemen and jont protecion, he loca sablsers can swch o for a

varey of reasons. P an can inhbi he ncton of hese musces, and even f he pan resolves, hey can reman

swtched o (Hodges, P, 200 Hdes, A Rchardson, A, 1996) Even fear of pain can ater he ncionof these muscles (oseey, G.L., Nichoas, K. Hodges, P, 2004). Wthou hese oca sablsers

nconng as part of he norma neuromuscuar pate for movemen, oher musces n the sysem ater her

roes o compensae for them. These arger global musces normay produce force or movement and are no

posioned wel o manan safe and secure on poson, nor are hey physiologcay sued o he susained

acvty required n a stabising roe. The ongong inhbion of the loca sabisers therefore leads to cronc

biomechanca probems, and an ahee can end up n a usrang nury cyce or performance pateau as a resu.

Even wtou nury, he oca sabisers can swch o. Ahetes wi commony use te movemen and force

producng gobal musces as sablsers n order o cope wh a rainng demand which s beyond ther truebomechanca and neuromuscuar capabiies Ths can occur in response o excessive oading, sk demand or

ranng voume The underying reason for hs aered pae may be neuromuscuar, physologica or

psychologca, bu can be avoded f sound sports specic proing s provded and good communcaon beween

coach, spors science and medcal personne s esabshed


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CHAPTER : HE ANAOMY OF STABITY

Notes from the Clipboard

A fmal jdo atlt arivd at t clnc wt abliy ad pa rg k. S ad ndrgon

gica rconcton o h k va ya pvoly and cod o tggl wih t Sh wa in

trang ad had bn givn a havy ac programm odr o gain t ncay wgh to

g n r chon catgory Dpt adc o h anc programm povidd by port cc

pronn th qadicp on h pafl d did o pod wth hyprtophy

h oca tabli fo h k i h mda qadrcp, vat mdiali wc i t aht wa

inibid o "wtcd o S ad poor pvic corol and h cod ot pvt hr kn fom aling

o o th agital and into t coroal plan. r abliaio tagy wa gobal mcl dominan not

j n h ow mb, bt alo r tnk ad ppr body. pctora, ppr rapzi, rc

abdomini, ip xo pcia pina mcl ad hamtig w al woking contatly o ab

a wl cra movmnt a, b local ablir ym clding hr low abdoma dp pinal

mc, capar abiing mc ad dp nck mcl wr a dractiv

T at itac progamm wa aimd at yptopy, o h ah wa ig poo pattn to

ph havy wgt Th inorcd t pan, ad h at tad o xprnc ck and ow

back pain in addio to hr kn pobm d to nabiliy o manag foc icnty

ahlt wght programm wa tmporaily pndd in ordr o aciva loca tabiy

ytm, and n rodcd a qicky a pob wth modicato to nabl to an mor

ficint chncal patrn To h ah' pr low load parta bodywght actvi o

qadrcp acivad btd mda qadrcp mcl and tg circmfc ncrad.

Sigtly low itanc wt bt pattg roghot hr pogramm dcd mcokal

r ad ncrad nctioal tngh

Thogho h programm t amon of ianc wa motord aga t ah abity to hr

nir ytm wthot compnatg. Inad of ocing on tngh in dividal mc, i poriid

rngtning mc ca o dvop ctiv forc podction

Dpi a ctral tabiiy n h kn th a fciona tabilty mpovd and h wa ab to

compt ad c a mda at intnatoal tonamnt vl

The Global System

he globa syse can be dvded ino he globa sablsers and the globa oblsers Global stablsrs say

have broad atachens and are sted o controng joins throgho a oveen. Unle oca sablsers heydo change engh and herefore can creae force. If worng in heir correc role in he neroscar pate,

hese sces can be very power sces sch as ges axs and he exea oble abdoinals are

exaples of goba sabiisers

.

.

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STABTY SPOR AN PERFORMANCE MOVEMENT

The goba mobiises have a predonance o as twch bres and are desgned o prodce oveen The oca

sces acvae toncay o provde connos sppor b he goba obsers behavephsiy, hat s her

acvty beng tas and oveen dependen s an on/o behavor As ore research s pbshed sces n

hs caegory are beng ond o have specc sabser roes however wh her reatvey ong sce bressperca paceen aby o bd tenson cy and greater sscepbty o age he obsers are

consdered o be ion muses

Models or Muscles

Despe he bes eors o scenss he body resss os aepts o denvey caegorse s syses

The sabser/obser ode s hep o nderstand broad oveen conro prncpes b n

pracce soe sces de categorsaon by havng da roes acng as obsers and sabsers

nder deren condons.

For any years sces have been groped accordng o her predonan bre ype Msces whch behave

oncay have a arger propoon o sow wch or Type I bres They are age ressn and wor a ow

oad and so are sed o sppong he body agans avy Msces wh greaer propoons o as wch

or Type bres are consdered o be phasc ahogh hs s her cassed no wheher he bres are pe

a whch are ess ageabe and have aerobc properes or Type b whch are ore ageabe and have

anaerobc properes

As research progresses t s becong cearer ha sces do not aways behave n sch ceary

dened ways Msces whch have been hogh o as operang ecsvey oncay have been ondo odae her acvy phascay nder ceran condons Transverss abdons and he daphrag boh

predonany onc sces have been ond o dspay phasc characerscs a aser nnng speeds

(Sandes S Rah D Hodges P 2

De o hs shng o bondares wh new dscoveres abo he behavor and physoogy o sces

he ode we w se s based on oveen For pracca prposes n os ranng envronens

reeber ha each oveen s ade p o sces ha cee moion and sces tha ono moion.

To aow sooh power oveent here needs o be a baance beween he oca and goba syses

Posoned cosey over jons he oca sabsers have shor nes o p whch are dea or conrongjons b prodce nscen orce o creae and conro oveen Goba sabsers have ong nes o

p over ore han one jon so hey are eecve or prodcng and conrong oveen. When boh

ses o sces are worng ogeher saby and oby are possbe.

An ahee wh sbii dysncion ay ry o acheve jon conro by sng arge goba sces sch as

he eea abdona obes recs abdons asss dors he erecor spnae and hasrngs.

Becase hese sces cross ore han one jon her ne o p prodces a copressve orce whch can

be hep o sabse agans hgh orces when conracng n parnershp wh oher sces However

he oca sabser syse s no worng eectvey o secre each jon segen agans he ne hs ong

ne o p can conrbe o jon bcng Ths bcng prodces nwaned and poory conroed jon

oon eadng o echnca conro probes and evenay njy (see dagra oppose.


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A

CHAPTER 2: HE AAOMY OF TABLY

s he globl sces coonly cross ore hn one jon n ncrese n her sblsng cvy cses

probes derenng oveen o one body pt o noher. he bly o ove body prs

ndependenly of one noher s ced diociatio nd every spot needs hs o soe degree. Forexple o h n eecve drve golfer s be ble o roe hs pelvs slghly before hs trn begns

o roe n order o eecvey se hs rn scles o cree power n hs swng hrogh f he s nble

o sepre he oon of hs pevs o he oon n hs horx becse he s brcng hs n sng hs

globl bdon sces, he wl eher ose power or sr oversng noher body pt sch s he rs

gne wer y pddler ovesng hs exel obe bdon s o sblse hs rn nd

nn hs posre s he pddes he pry trn con for hs spo s horcc nd pelvc roon

e needs he obes o be ble o lenghen nd shoten leely s hey prodce ore b nsed

hey re worng connosy n he se rnge o eep hs rn secre. he connos con of heseglob scles prs he pddlers brehng by plng on hs ower rbs nd decresng hs rb

expnson Hs obly s lso decresed s s he power n hs sroe. he pddler needs o

reesblsh pe where hs oc sbsers secre hs cenr longdnl xs (CL) nd hs exe

obles prodce force.

he globl sbser sces do no lwys overcve. Soees her cvty s poory ed or

ndee for he s ledng o fre o conrol jon hrogh oon hs cn esly be observed

wchng peope cb he srs. Who he glel grop conrolng he fer, he nee oves nwrds

s he person rnsfers her wegh ono h leg

A Deep stabiliser system providing segentaljoint control of the spine. The action of strong

supecial global muscles will not buckle the

spine as the create force

B: Without adequate deep stabiliser action, the

long global muscles cause segmental buckling

as the create force due to their long line of

pull oer multiple joints

Uely hs nerply between loc nd gob scles shold led o sooh ecen oveen. o ensre

sond oveen ptte he quali of oveen shold be ephssed n specs of rnng. n oher wordspy s ch enon o ho ell yo perfor he oveen s yo do o ny oher esre of good rnng

sesson f yo perfo he oveen ccrely yo hve beer chnce of slng he corec pe. Soe

hlees gnore hs prncpe For expe, n endrnce hlee's exceponl crdovscr endrnce y

sgncny osrp her echne nd her blty o cope wh repeve sclo-seel lodng

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STABILITY SPORT AN PERFORMANCE MOVEMENT

hey everheess ote o priortse hei physoogy over heir boehas i rag stead of

addessig their eakesses they y o seeze a iy iproveet o of a adovasar syse hih is

aready operatg at ai apaiy hese ahetes ooy break do o hey peak eay ad the

fa to ee their projeted potea as they progess to higher eves of opetto Havg faiarised yorsefth ths ode of se io it i o be appied o hee pay stabiy zoes: the Cetra Coo

Zoe the oer or Pev Coo Zoe ad he Uppe o Sapa Coo Zoe

The Cetral Cotrol Zoe: the Truk

Externa obue

( ad refleed)

tena oblique

o pevi sabty ad segeta stabty the spe the oa sabsers

ranveru abdon (TrA ad tds eed o be iog oay i

pateship ith the ea abdoia obes he daphrag ad pevi oor

Betee the hey represe he roof oor ad as of yor deep trk

stabiisig syse addiio o he de sabiisig ao via heir so

skeea attahets these ses oordate heir atvty to eate ad oro

a baoo of presse h he abdoa avty hs pesse ko as intra

abdominal pessre oibtes o the trk staby ehais i espose to

ovee (Hodges P Gadeva SC 2000 Breathig pates pevi oo

oo ad uk stabiiy ae therefore iiaey oeed

Wrappig arod he , rA oes he o ad bak ad ppe ad oe

haves of he body hogh these oetios pays a roe i sppotg the

1 Anteo aye ofetu heat.-:; Rectu abdomniTranveu

abdomii

ioa oveet of the ppe ad oe

ibs as e as stabisig the spie Wh its

etesive aahets A s abe o dspese

foe aross a age srfae aea deeasg

oad o isoated body srutes rA has

aahes o the arages of

[Joanne Elphinston] Stability, Sport, And Performa

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