NSCA Coach 1.2

NSCA COACH 1.2 | NSCA.COM 1

DEVELOPING THE POTENTIAL OF THE UNDERSERVED CLUB ATHLETE: A PROJECT WITH THE DUKE CLUB HOCKEY TEAMAUTHOR NAME, PHD, CSCS, NSCA-CPT, FNSCA, FACSMUnderstanding how to properly utilize movement pattern continuums is essential knowledge for any personal trainer. Using an-

ecdotal evidence, this article shows the importance and provides examples of how to implement movement pattern continuums

into a resistance training program. Understanding how to properly utilize movement pattern continuums is essential knowledge

for any personal trainer. Using anecdotal evidence, this article shows the importance and provides examples of how to implement

movement pattern continuums into a resistance training program.

ST R E N GT H T R A I N I N G

S P O R TS N U T R I T I O N

AT H L E T I C D E V E L O P M E N T

TABLE OF CONTENTS











04

11

14

NSCA COACH VOLUME 1

ISSUE 2

2

EDITORIAL OFFICE1885 Bob Johnson DriveColorado Springs, Colorado 80906Phone: 719.632.6722

EDITOR T. Jeff Chandler, EDD, CSCS,*D,NSCA-CPT,*D, FACSM, FNSCA

PUBLICATIONS DIRECTORKeith Cinea, MA, CSCS,*D, NSCA-CPT,*D

MANAGING EDITORMatthew Sandstead, NSCA-CPT

PUBLICATIONS COORDINATORCody Urban

EDITORIAL REVIEW PANELAdam Feit, MS, CSCS

Nicole Dabbs, PHD

Samuel Gardner, MS, CSCS, RSCC, USATF, USA-W Dual Certified: Level 1 Weightlifting Coach and Sports Performance Coach

Ed McNeely, MS

Joel Bergeron, MS, CSCS,*D

Chad Touchberry, PHD

Meredith Griffin, MS, CSCS

Pat Mahady

ABOUT THIS PUBLICATIONThe NSCA Coach publishes basic educational information for Associate and Professional Members of the NSCA specifically focusing on novice strength and conditioning coaches. As a quarterly publication, this journal’s mission is to publish peer-reviewed articles that provide basic, practical information that is research-based and applicable to a wide variety of athlete and training needs.

Copyright 2014 by the National Strength and Conditioning Association. All Rights Reserved.

Disclaimer: The statements and comments in NSCA Coach are those of the individual authors and contributors and not of the National Strength and Conditioning Association. The appearance of advertising in this journal does not constitute an endorsement for the quality or value of the product or service advertised, or of the claims made for it by its manufacturer or provider.

NSCA MISSIONAs the worldwide authority on strength and conditioning, we support and disseminate research-based knowledge and its practical application, to improve athletic performance and fitness.

TALK TO US…Share your questions and comments. We want to hear from you. Write to NSCA Coach at NSCA Publications, 1885 Bob Johnson Drive, Colorado Springs, CO 80906, or send an email to [email protected].

CONTACTNSCA COACH1885 Bob Johnson Drive Colorado Springs, CO 80906phone: 800-815-6826email: [email protected]

Reproduction without permission is prohibited.

NSCA COACH VOLUME 1

ISSUE 2

NSCA COACH 1.2 | NSCA.COM

mailto:[email protected]

mailto:[email protected]


TABLE OF CONTENTS

06

22

32

10

30

42

36

44

04

20

THE BENEFITS OF ROTATION IN SUSPENSION BODYWEIGHT TRAININGCHRIS CAMACHO, MA, CSCS, AND STEVE HESS, MED, MATS

CORE TRAINING FOR COMPETITIVE DIVINGNATHANIEL CASTANEDA AND STEFAN HERNANDEZ

CATEGORIZING CORE TRAINING AND ITS IMPORTANCE TO PROGRAMMINGMATTHEW CRAWLEY, MS, CSCS

CORE TRAINING FOR COMPETITIVE SURFERSALEXANDER HOWE, CYNTHIA VELASQUEZ, AND AARON WYANT, MS

LIMITATIONS OF THE PLANKALLEN HEDRICK, MA, CSCS,*D, RSCC*D, FNSCA

TRAIN YOUR CORE TO PREVENT INJURIESALEX HUGHES, TSAC-F

HOW ATHLETES SHOULD WORK THEIR CORE: ON THEIR FEETTRAVIS BROWN, MS, CSCS,*D

PERFORMING THE SQUAT—TIPS FOR PROPER EXECUTIONLUKE BEASLEY, CSCS

DEVELOPING ATHLETICISM IS THE C.O.R.E. OF POSITIVE YOUTH DEVELOPMENTRICK HOWARD, MED, CSCS,*D, USAW

GASTROINTESTINAL WELLBEING AND OVERALL HEALTHDAWN WEATHERWAX, RD, CSSD, ATC, CSCS

4 NSCA COACH 1.2 | NSCA.COM

RICK HOWARD, MED, CSCS,*D, USAW

DEVELOPING ATHLETICISM IS THE C.O.R.E. OF POSITIVE YOUTH DEVELOPMENT

DEVELOPING ATHLETICISM

Athleticism is much more than being an athlete. Athleticism refers more to the ability to execute fundamental movements, in either a specific or

unpredictable movement pattern at optimum speed with precision, with applicability across sports and physical activities. To develop athleticism, proper strength and conditioning is essential. A properly planned and implemented strength and conditioning program is the core of successful movement, whether for athletics, recreation, or physical activity.

Each special population has unique program needs. The youth population is no exception. To develop athleticism for youth we must understand these C.O.R.E. principles:

• Context in which to apply movement patterns

• Opportunities to develop proper movement

• Recognition of the physical attributes that youth require

• Environments in which youth explore movement

CONTEXTThe context in which youth, especially children, need to apply movement patterns should be developmentally appropriate. In proper context, therefore, movement patterns need to be fundamental in nature as opposed to sport-specific. This means that emphasis remains on developing and practicing proper movement patterns that lead to physical literacy. Margaret Whitehead is credited with creating the concept of physical literacy and she postulates that without development of the physical capacities (e.g., balance, coordination, flexibility, agility, control, precision, strength, power, endurance, and the ability to move at different speeds and distances) the ability to interact with the world (i.e., positive youth development) would be restricted (7). The aforementioned physical capacities comprise the definition of athleticism for youngsters. As each child develops their general athleticism within their given level of endowment, which is nonlinear and develops at different rates for each child, coaches need to be prepared to engage all children in developmentally appropriate, individualized strength and conditioning programs to fully develop athleticism for all participants. As aspiring athletes reach physical maturity, the context will change to sport-specific physical attributes in order to develop long-term athletic development (5).

OPPORTUNITIESTo develop the physical attributes of athleticism fully, all youth need to be provided multiple opportunities to reach their potential. For children, this necessitates introducing them to a variety of movements on a multitude of surfaces in various settings. These settings should be a healthy mixture of structured and non-structured movement opportunities. All youth should be encouraged to reach the recommended daily amount of 60 min of moderate-to-vigorous physical activity, and quite often sports serve as a vehicle for kids to engage in this physical

activity (2). Coaches must be aware of this in order to incorporate appropriate levels of physical conditioning leading to the recommended amount of physical activity. For those times when organized sport is the choice, all youth need to be prepared for participation by developing the physical attributes of athleticism prior to participation in the organized program (i.e., youth need to get in shape to play a sport, not play a sport to get in shape). Participation in a properly designed strength and conditioning program has been shown to improve performance and reduce the risk of injury for youth (3).

RECOGNITIONCoaches need to be mindful of the physical attributes as described by Whitehead and that the trainability of fitness attributes extends across childhood and adolescence (4). While it is certainly advantageous to begin developing physical literacy at an early age, it is important not to give up on a child that has not yet learned fundamental motor skills, movement patterns, or physical literacy. Coaches also need to be sure to include all fitness attributes across childhood and adolescence, specifically health-fitness (muscle strength, muscle endurance, flexibility, cardiorespiratory endurance, and body composition) and skills-fitness (agility, balance, coordination, power, and speed). As outlined in the National Strength and Conditioning Association’s (NSCA) Position Statement on Youth Resistance Training, coaches should incorporate a variety of exercises, a variety of training modalities, and variety itself (3). Coaches need to understand how specific training methodologies, such as core training, fit into the development of fitness attributes and fundamental motor skills. Core training is one factor in the prescription for properly developing fitness attributes and needs to be considered in the broader context of general physical preparation in youth program design.

ENVIRONMENTSThe environment that has become the standard of youth physical movement is organized youth sport. Youth sport was not created as a youth-centric model of athleticism for all youth, however. Our current athletic development model is a watered-down adult sports model, with considerations for field size, pitch count, and size of equipment. Data indicates that 70% of youth drop out of youth sports by age 13 (6). The reason for this it that the main reason youth play sports is fun and the primary reason they drop out is that the sport is no longer fun (6). This also attributes to a downward trend in participation in our most popular sports (basketball, football, baseball, and soccer) but the data also shows that 25% of youth never participate in youth sports (1). Based on this data, it seems that it is important to create the proper environment for youth to develop athleticism while continuing to have fun.

Emphasizing context, opportunities, and recognition within a youth-centered environment creates the proper pathway to the development of athleticism that will help youth achieve physical and psychosocial well-being throughout childhood and


adolescence. Positive youth development has been shown to lead to positive adult development, with physical activity tracking into adulthood, psychosocial adjustment, and positive contributions to society, and setting a positive example for the next generation of youth.

WHAT YOU CAN DO TO HELP ALL YOUTH DEVELOP ATHLETICISMThis article focused on athleticism as a key physical asset with strong influence on the psychosocial assets, such as self-efficacy, self-determined motivation toward sport and physical activity, and support from significant adults and peers. Since sport is multifactorial and includes access to and opportunity for participation in a wide variety of sports and activities, it is incumbent on coaches to recognize the impact they have in not only the physical domain but also in the psychological and social domains. Designing and implementing evidence-based strength and conditioning programs specific to the youth population ensures that all youth will develop athleticism at their given level of endowment and be able to continue to participate in sports and physical activity throughout their life course. That is the C.O.R.E. of positive youth development and our primary mission as coaches of youth.

REFERENCES1. ESPN: The Magazine. Hey, data data—swing. The hidden demographics of youth sports. Accessed January 2014 from, http://espn.go.com/espn/story/_/id/9469252/hidden-demographics-youth-sports-espn-magazine. 2013.

2. Faigenbaum, A. Youth strength training: Facts and fallacies. American College of Sports Medicine – Access Public Information Articles. Accessed from http://www.acsm.org/access-public-information/articles/2012/01/13/youth-strength-training-facts-and-fallacies. 2012.

3. Faigenbaum, A, Kraemer, W, Blimkie, C, Jeffreys, I, Micheli, L, Nitka, M, and Rowland, T. Youth resistance training: Updated position paper from the National Strength and Conditioning Association. J Strength Cond Res 23: S60-S79, 2009.

4. Lloyd, R, and Oliver, J. The youth physical development model: A new approach to long-term athletic development. Strength and Conditioning Journal 34(3): 61-72, 2013.

5. Meadors, L. Practical application for long-term athletic development. Accessed March 2014 from, http://www.nsca.com/Education/Articles/Practical-Application-for-Long-Term-Athletic-Development/. 2013.

6. Seefeldt, VD, and Ewing, ME. Patterns of participation in American agency-sponsored youth sports. In Smoll, FL, and Smith, RE (Eds). Children and youth in sport: A biopsychosocial perspective. (2nd ed.) Dubuque, IA: Kendall/Hunt; 39-56, 2002.

7. Whitehead, M. The concept of physical literacy. European Journal of Physical Education 6: 127-138, 2001.

ABOUT THE AUTHORRick Howard helped start the National Strength and Conditioning Association (NSCA) Youth Special Interest Group (SIG) and served this year as Immediate Past Chair. In addition, Howard serves on the NSCA Membership Committee and is the NSCA State/Provincial Program Regional Coordinator for the Mid-Atlantic Region. Howard is involved in many pursuits that advance knowledge, skills, and coaching education to help all children enjoy lifelong physical activity and sports participation.

NSCA.com

NSCA COACH 1.2 | NSCA.COM6

CHRIS CAMACHO, MA, CSCS, AND STEVE HESS, MED, MATS

THE BENEFITS OF ROTATION IN SUSPENSION BODYWEIGHT TRAINING

Suspension bodyweight training has been a part of traditional calisthenics for many years. Until recently, coaches, trainers, and performance fitness centers had limited awareness and

understanding of how to implement this training. Products such as the TRX™ and Jungle Gym™ have helped bring this form of training to the forefront of the sports performance and fitness industries. However, many fitness professionals still do not fully understand the benefits of rotation in suspension bodyweight training.

It has been shown that suspended bodyweight training exercises can increase core muscle activation compared to similar core exercises performed on a supported, stable surface (2). Due to the nature of the exercises/movements that suspended bodyweight training exercises are performed, they often require full kinetic chain involvement. It has also been suggested that suspension training devices can provide improvement in balance, muscle size, strength, power, and flexibility. Thus, suspension bodyweight training implements appear to be functional training tools.

COMPARISONTo understand how the inclusion of rotation differs from traditional suspension bodyweight training, we first have to understand how suspension bodyweight training works. All suspension bodyweight training exercises are based on several common factors:

• Body angles

• Lever systems —height of the anchor and/or length of the straps or ropes

• Gravitational load or mass/weight of the athlete

• Foot or hand positioning

Most suspension bodyweight trainers have one common element—most have locked or static anchor points. This means the anchor point either is individually locked/attached (e.g., gym rings, Jungle Gym™) or attached at a central anchor/pivot point with little to no movement (e.g., TRX™). This locked or static anchor point can restrict the length that the handles will have during exercise movements.

With a static or locked anchor point, most exercise movements move the body around the handle, rather than the handle moving around the body. This means the body must actively move around a set focal point to enable the athlete to perform the exercise movements (e.g., biceps curls, chest presses, or lat rows). Furthermore, most movements with static or locked anchors are performed primarily in the sagittal plane, while movements with a free moving/unstable anchor can occur in one or all three planes of motion during a single exercise movement (e.g., lat rows with partial rotation or chest presses with rotation).

With an unstable, centrally located anchor point, an environment that is potentially capable of constantly challenging one’s center of gravity can be created. Meaning, stabilization would be more

NSCA COACH 1.2


difficult than with a static or locked anchor point. Due to the instability of a free moving anchor point, the movement and length of the cable constantly changes which increases the need to stabilize not only the actively engaged joint(s) and musculature but also the entire core and kinetic chain.

To clarify, the addition of “rotation” to suspension bodyweight training refers to the rotational nature of the anchor, and thus the ability to add rotation to suspended bodyweight movements. An example of a suspension bodyweight training tool that has an unstable, centrally located anchor point is the Rotational Bodyweight Training™ device by CrossCore®. Introducing this type of rotational bodyweight training may be an asset to developing functional core stability and strength beyond what is provided through traditional suspension bodyweight training with a locked anchor point.

FUNCTIONAL TRAININGFunctional training can be thought of as training designed to help supporting/adjacent muscle groups work together synergistically by increasing motor unit recruitment. This process is often achieved by introducing challenges to balance, controlled instability, and proprioceptive training. The better trained our motor unit recruitment patterns become, the greater our ability to stabilize the joints dynamically, thus, providing the potential to improve athletic performance, decrease injury risk, and promote overall physical well-being.

Traditional suspension bodyweight training is potentially a functional training tool. When discussing multiplanar movements, the conversation should involve rotation. However, movement within the transverse plane does not happen without rotation. Since functional movements are often viewed as multiplanar or triplanar, they should include rotational movements.

Experts in the fields of sports performance, fitness, and tactical conditioning will agree to disagree on the inclusion of rotation into their performance programs. Should spinal rotation be avoided completely? Should spinal rotation be performed as component of conditioning? Regardless of what side of the fence one stands, one thing remains clear—movement in the transverse plane will incorporate spinal rotation. The lumbar spine is designed for anti-rotational movements while the thoracic spine is capable of dynamic rotational movements. Rotational movements of the thoracic spine may be preferred rather than training that allows excess rotation of the lumbar spine.

Training modalities such as medicine balls, sandbags, etc. all have the ability to incorporate spinal rotation and multiplanar movements. Because of the nature of the products themselves, they provide dynamic load resistance, which can easily move through space and multiple planes. Alternatively, cable-based exercises can provide movements with continuous load and the ability to concentrate on rotational movements that occur in the transverse plane.

The transverse plane is often associated with rotational movement like swinging a baseball bat, golf club, or hockey stick, passing a basketball, or kicking a soccer ball. In addition, the transverse plane is where we see most injuries occur in daily activities such as reaching or bending movements, (e.g., getting out of the car, shoveling snow, picking up dropped keys, etc.). However, the ability to transition efficiently from one plane to another is of key importance.

Core stability is the ability to resist movement in the lumbar spine or anti-rotation (1). The primary goal is to stabilize the core, protect the lower back, and allow one to transfer lower body power from the ground upwards through the kinetic chain (1). Trainers and coaches have also come to the realization that increasing strength just for the sake of increasing strength in the abdominals and back musculature may not be the answer to developing core strength or stability; nor is rotation for simply the sake of rotation. By placing emphasis on thoracic rotation and promoting lumbar stabilization, rotational suspension bodyweight training may be a valuable asset to developing functional core stability and strength.

BENEFITS OF INCLUDING ROTATIONSuspension bodyweight training exercises have been shown to increase core muscle activation (2). These exercises may also improve balance, muscle size, strength, power, and flexibility. A basic understanding of performance and training would suggest that by adding an increased range of motion, controlled rotation, and instability to traditional suspended bodyweight training exercises, rotational suspension bodyweight training could possibly create greater integration of the kinetic chain by increasing:

• Core activation/engagement

• Balance and proprioception

• Motor unit activation and muscle recruitment

As is the case with most new training methodologies, products, and protocols, it takes time for formalized research on the method to catch up with the practice. Rotational suspension bodyweight training introduces instability stimuli that may not be present in than traditional variations. How much instability is enough, or too much? Strength and conditioning professionals should understand the limitations of their athletes and never jeopardize form and safety for the ability to perform a movement no matter what modality is practiced. With that being said, indications are that rotational suspension bodyweight training adopts the characteristics of traditional suspension bodyweight training and provides ancillary stimuli to challenge instability and proprioceptive feedback; thus offering another valuable training tool for industry professionals to consider when designing their training and conditioning programs.


THE BENEFITS OF ROTATION IN SUSPENSION BODYWEIGHT TRAINING

REFERENCES1. Kibler, WB, Press, J, and Sciascia, A. The role of core stability in athletic function. Sports Medicine 36(3): 189-198, 2006.

2. Mok, NW, Yeung, EW, Cho, JC, Hui, SC, Liu, KC, and Pang, CH. Core muscle activity during suspension exercises. Published ahead of print. Journal of Science and Medicine in Sport. 2014.

ABOUT THE AUTHORChris Camacho has been involved in the sports and fitness industry for more than 20 years. He currently serves as CrossCore’s Director or Education and Programming. Prior to joining CrossCore®, he served as the Director of Fitness Development and Programming for GoFit, Director of Strategic Partnerships for Fitness Anywhere (TRX), Director of Business Development and Sports Marketing for Power Plate North America, and has worked with numerous professional strength and conditioning coaches and programs domestically and internationally throughout his career. Camacho earned his Master’s degree from the University of San Francisco in Sport Management and his Bachelor’s degree in Exercise Physiology with an emphasis in Athletic Training.

Steve Hess is a 17-year professional basketball strength and conditioning coach based in Denver, CO. He is a former co-owner of FORZA Fitness and Performance Center and is one of 12 trainers worldwide who sits on the Under Armour Performance Training Council. He is also the official spokesperson for the National Sports Center for the Disabled and is also a member of National Basketball Association (NBA) Team Fit. In addition, Hess has been featured on NBA Inside Stuff, All-Access with Ahmad Rashad, NBATV, The Eating Network, Men’s Fitness, Men’s Health, Celebrity Sweat, and the Altitude Sports and Entertainment Network. A graduate of Ithaca College, Hess received a Master’s degree in Physical Education with an emphasis in Sports Medicine and a Bachelor’s degree in Exercise Science Fitness and Cardiac Rehabilitation, as well as being a Muscle Activation Technique Specialist (MATs).

NCAA RAISES CERTIFICATION STANDARDS

NEW REQUIREMENTS AT THE DIVISION I LEVELOn April 24, 2014, the National Collegiate Athletic Association (NCAA) passed legislation requiring Division I colleges and universities to employ strength and conditioning coaches who possess a nationally accredited strength and conditioning certification. This new requirement is significant in raising certification standards in college athletics. Additional information on this legislation can be found on the National Strength and Conditioning Association’s (NSCA) website.

“Having a certification that is accredited guarantees that the strength coach has demonstrated a certain set of skills and abilities to meet the performance needs of their sports teams and athletes,” states Boyd Epley, NSCA Founder. As the worldwide leader in strength and conditioning certification since 1985, the NSCA has taken steps to promote certification requirements at the collegiate level through an active relationship with NCAA leadership.

WHAT THIS MEANS FOR CERTIFIED STRENGTH AND CONDITIONING SPECIALIST® (CSCS®) CERTIFIED PROFESSIONALSCSCS® professionals have obtained the most distinctive credential available to safely train athletes at all levels. As certification becomes required for college strength and conditioning positions, the CSCS® becomes even more valuable and provides a competitive edge in the job market.

For those who have not yet obtained the CSCS® certification, requirements, study materials, and exam information can be found here. For those already certified, 2014 is a recertification year where all continuing education must be completed by December 31. Track your progress and get more information here.

http://www.nsca.com/about-us/news-and-media/NCAA-raises-certification-standards

http://www.nsca.com/Certification/CSCS/

http://www.nsca.com/recertify/


ALEXANDER HOWE, CYNTHIA VELASQUEZ, AND AARON WYANT, MS

CORE TRAINING FOR COMPETITIVE SURFERS

Surfing is a water sport where the surfer’s purpose is to catch and ride the best moving waves, control the intricate movements successfully, all while performing

radical maneuvers when the opportunity becomes available. To accomplish this, the surfer needs to have a tremendous amount of technical skills in order to execute controlled maneuvers and ride the wave to its full potential. However, for a competitive surfer, skill alone will not be enough to reach their full ability; thus, having a comprehensive strength and conditioning program will allow the surfer to adapt and overcome the physiological demands of surfing. The purpose of this article is to examine the demands and movement patterns of the sport of surfing and provide sample pre-habilitation, flexibility, and cool-down routines and a sample circuit workout that can be integrated into a comprehensive strength and conditioning program.

PHYSIOLOGICAL DEMANDSOne of the physiological demands required for the sport of surfing is the ability to activate the core musculature. A strong core will allow for greater postural stability and extreme body positioning on the surfboard. The aerobic energy system will be needed for long, extensive paddling, and the anaerobic system will be utilized for short and powerful movements, such as popping-up to catch a wave. During paddling, a surfer will utilize their upper body strength and use primarily their latissimus dorsi, pectorals, and triceps. In competition surfing, surfers are subjected to numerous 30-min heats where their best two waves (scores) are recorded. Even though only two are noted, the surfers will

continue to catch as many high-quality waves as they can in order to attain the highest possible score. A comprehensive strength and conditioning program for a surfer should include numerous balancing exercises that will benefit the surfer because balance training induces better reflex adaptations than traditional training such as strength training (5).

SPORT-SPECIFIC DEMANDSMany different movements are required in order to perform surfing movements successfully, such as paddling, duck diving, holding breath underwater, riding the wave, etc. A surfer will spend approximately 50 percent of the time paddling, either slowly and passively, or quickly and powerfully to catch a wave (2). As stated by Mendez-Villanueva and Bishop, in competitive surfers, overuse injuries appear to be becoming more common as surfers surf more frequently and for longer periods of time, due to advancements in insulated wetsuits, and the current level of professionalism (4). As the increasing frequency of shoulder and upper-body injuries is associated with arm paddling, upper-body pre-rehabilitation is essential for competitive surfers to prevent chronic injuries. The overuse injuries associated with paddling are believed to result from cervical and lumbar spine hyperextension as well as the repetitive rotation that accompanies shoulder joint movement (4).

Specified by Mendez-Villanueva, Bishop, and Hamer, surfers spend between two to seven hours surfing each day for more than five days per week (3). However, surfing is restricted to environmental factors, such as seasonal and severe weather and

NSCA COACH 1.2


poor surfing conditions, which can lead to substantial periods out of the water and affect the fitness levels of surfers. Therefore, it is recommended for the competitive surfer to maintain a comprehensive sports-specific strength and conditioning program.

MODIFYING INJURY RISK AT THE SHOULDERWith the purpose of the surfers riding effectively in a competitive manner, the need to apply strength and conditioning program should focus on exercises to modify injury risk for the shoulder. The program should focus on preparing surfers to sustain episodes of intense, sporadic arm paddling with reduced fatigue-induced disruptions, thus leading to an increased physiological adaptation (3). Exercises that modify injury risk should specifically target the high-risk injury areas for surfers that are susceptible to overuse injuries. A sample pre-habilitation routine is provided in Table 1. Figures 1 – 6 provide examples of the associated exercises. They concentrate on the internal and external rotation of both shoulders and the strengthening of the upper-back region.

THE APPLICATION OF A SPORTS-SPECIFIC SURFING ROUTINEThe purpose of a comprehensive strength and conditioning program is to enhance the surfer’s in-water performance and to withhold the signs of fatigue. The sample circuit workout provided in Table 2 is meant to mimic the typical surfing movements that are seen in the water when the surfer catches a wave. The positioning of the body throughout the exercises is paramount, as it is essential that the core is worked in every step to match the in-water experience. The circuit begins by focusing on numerous back and shoulder muscles associated with the movement of paddling with an emphasis on the shoulders. This is exemplified by the dumbbell paddling exercise (Figures 7 and 8). The positioning of the body for dumbbell paddling should imitate lying down on the surfboard and paddling through the water, which may assist in increasing paddling strength. Alternate exercises could include work with battling ropes from a lying position or replacing the dumbbells with resistance bands.

The pop-up phase requires precise timing that is not predictable because each wave breaks differently. The pop-up phase requires fast speed with relatively low force requirements (1). An exercise that mimics this explosive yet stable finish is the banded pop-up exercise (Figures 9 and 10). Transitioning immediately to dynamic balancing, which mimics the act of surfing a wave, requires tremendous amounts of skill and postural stability. In Figures 11 and 12, the jumping board balance exercise requires immediate balancing from a forceful landing that is relative to the actual movement when riding a wave. When riding a wave, an elite surfer will perform radical maneuvers in order to score the highest points possible in his heat. Therefore, the surfer must show extreme postural control while rotating and completing the maneuvers to the highest degree of difficulty.

In Figures 13 – 15, the resistance balance rotation exercise has the surfer balancing while rotating and activating the core muscles to match the demands the surfer will experience when competing. In Figures 16 and 17, the surfer continues to work on balance. The

visual balance ball throw exercise is aimed at minimizing the need for visually maintaining balance, and instead devotes the sense of sight to throwing and catching the ball—this skill is useful while surfing to visually predict the wave movement rather than postural stability.

The final exercise of the sample circuit is called a straight-arm BOSU® balance rotation (Figures 18 and 19), which may help to increase the strength of the upper body while keeping the core activated. This requires an amount of physical strength in order to maintain a good posture while rotating and holding a stable position. This exercise can resemble the isometric contraction that is commonly used throughout most movements while riding a wave. This circuit continues to follow the essential demands of surfing, which may allow for increased postural stability, core strength, and dynamic balancing.

FLEXIBILITY AND COOL-DOWN ROUTINE Surfers must contort their bodies in many different ways in order to successfully ride a wave, such as maneuvers and tucking into barrels. Therefore, with the increase of strength training and demands for the sport, a surfer must allow adequate time and effort for a flexibility and cool-down routine. The sample flexibility and cool-down routine provided in Table 3 is comprised of front-to-back leg lifts (Figures 20 – 22), scorpions (Figures 23 – 25), and back-to-front leg rotations (Figures 26 and 27). These exercises are controlled dynamic stretches that will give the surfer a sufficient amount of time to cool down after a vigorous training session. These exercises focus on the mobility of the hips, hamstrings, and lower back in order to cope with the stresses a surfer may face. Afterwards, the surfer then should engage in appropriate static stretching sessions in order to aid in recovery and flexibility for future performance. The focus should be on the upper body, hips, and legs.

CONCLUSIONA surfer must withstand long and extensive periods of paddling, holding their breath while underwater, and fast explosive bursts in order to catch a wave. The sample pre-habilitation routine for the modification of injury risk focuses on the shoulders and upper back region. It is designed to help prevent serious injuries that could have extensive rehabilitation and recovery periods. The sample circuit workout focuses on dynamic balancing, posture stability, core, and powerful anaerobic movements. This aids the surfer in paddling, the pop-up phase, and wave riding. The sample flexibility and cool-down routine focuses on flexibility training and cooling down, and may help the surfer maintain and/or progress with their range of movement. The sample pre-habilitation routine, circuit, and flexibility and cool-down routine were provided for consideration when designing a comprehensive strength and conditioning program for surfers in order to improve performance and help prevent injuries.



REFERENCES1. Eurich, AD, Brown, LE, Coburn, JW, Noffal, GJ, Nguyen, D, Khamoui, AV, and Uribe, BP. Performance differences between sin the pop-up phase of surfing. Journal of Strength and Conditioning Research 24(10): 2821-2825, 2010.

2. Farley, ORL, Harris, NK, and Kilding, AE. Physiological demands of competitive surfing. Journal of Strength and Conditioning Research 26(7): 1887-1896, 2012.

3. Mendez-Villanueva, A, Bishop, D and Hamer, P. Activity profile of world-class professional surfers during competition: A case study. The Journal of Strength and Conditioning Research 20(3): 477-482, 2006.

4. Mendez-Villanueva, A, Bishop, D. Physiological aspects of surfboard riding performance. Sports Med 35(1): 2005.

5. Paillard, T, Margnes, E, Portet, M, and Breucq, A. Postural ability reflects the athletic skill level of surfers. European Journal of Applied Physiology 111(8): 1619-1623, 2011.

ABOUT THE AUTHORAlexander Howe is a senior at the University of Texas-Pan American, majoring in kinesiology. He is a National Collegiate Athletic Association (NCAA) student-athlete who participates in baseball. Howe’s future plans include returning to Australia and training athletes there.

Cynthia Velasquez is a senior at the University of Texas-Pan American, majoring in Kinesiology. She is a National Collegiate Athletic Association (NCAA) student-athlete who competes in the heptathlon. Velasquez has future plans to coach track and field athletes.

Aaron Wyant is a Graduate Strength and Conditioning Coach at the University of Texas-Pan American (UTPA) in Edinburg, TX. He recently graduated with a Master of Science degree in Kinesiology from UTPA in December 2013.

NSCA COACH 1.2


EXERCISE REPETITIONS SETS

Internal and external rotations 10 1

Shoulder height internal and external rotations

10 1

Bent-over front raises 10 1

TABLE 2. SAMPLE CIRCUIT WORKOUT


Cardio (warm-up):Bike, jog, or treadmill

5 min

Dumbbell paddling 10 each arm 3

Banded pop-ups 10 3

Jumping board balance 10 3

Resisted balance rotations 10 each side 3

Visual balance ball throws 15 3

Straight-arm BOSU balance rotations

1 min 3


Front to back leg lifts 10 each 2

Scorpions 10 each 2

Back to front leg rotations 10 each 2

Static stretching 25 min

TABLE 1. SAMPLE PRE-HABILITATION ROUTINE TO MODIFY INJURY RISK AT THE SHOULDER

TABLE 3. SAMPLE FLEXIBILITY AND COOL-DOWN ROUTINE



FIGURE 1. INTERNAL AND EXTERNAL ROTATIONS

FIGURE 3. SHOULDER HEIGHT INTERNAL AND EXTERNAL ROTATIONS

FIGURE 5. BENT-OVER FRONT RAISE

FIGURE 2. INTERNAL AND EXTERNAL ROTATIONS

FIGURE 4. SHOULDER HEIGHT INTERNAL AND EXTERNAL ROTATIONS

FIGURE 6. BENT-OVER FRONT RAISE

NSCA COACH 1.2


FIGURE 7. DUMBBELL PADDLING

FIGURE 9. BANDED POP-UP

FIGURE 8. DUMBBELL PADDLING

FIGURE 10. BANDED POP-UP

FIGURE 11. JUMPING BOARD BALANCE FIGURE 12. JUMPING BOARD BALANCE


FIGURE 13. RESISTANCE BALANCE ROTATION


FIGURE 17. VISUAL BALANCE BALL THROW


FIGURE 16. VISUAL BALANCE BALL THROW


NSCA COACH 1.2


FIGURE 18. STRAIGHT-ARM BOSU® BALANCE ROTATION FIGURE 19. STRAIGHT-ARM BOSU® BALANCE ROTATION

FIGURE 21. FRONT-TO-BACK LEG LIFTS




FIGURE 23. SCORPION

FIGURE 25. SCORPION

FIGURE 27. BACK-TO-FRONT LEG ROTATIONS

FIGURE 24. SCORPION

FIGURE 26. BACK-TO-FRONT LEG ROTATIONS


NSCA COACH 1.2


http://www.nsca.com/PTCon2014


DAWN WEATHERWAX, RD, CSSD, ATC, CSCS

GASTROINTESTINAL WELLBEING AND OVERALL HEALTH

Very few people are aware of how important the health of their digestive system is to their overall wellbeing. One of the main reasons for this phenomenon is that the

gastrointestinal (GI) tract is comprised of numerous neurons that release neurotransmitters, much like the brain. Any imbalance can impair the immune system, nervous system, and affect the way the body loses fat and gains muscle (2,6,13).

A poor working digestive system can cause a variety of problems. One of the most common dysfunctions is the imbalance between the good and bad bacteria. An imbalance can negatively affect insulin resistance, fermenting unused energy substrates, digestion and absorption, production of vitamins for intestinal tract, hormone production (i.e., cortisol/thyroid), mood, memory, and immune health (6,13,15).

When gut flora is balanced it optimally breaks down the food that is consumed. It even breaks down carbohydrates into short chain fatty acids (SCFAs). This process increases mitochondrial function and insulin sensitivity. A healthy gut also affects the rate at which we absorb fatty acids and the amount of calories that are stored as fat. Research shows that some will consume up to 30% more calories to achieve the same level of fullness (15). Lastly, a poor gastrointestinal wellbeing can increase an inflammatory cytokine response and lead to increased cortisol production which is a hormone in your body that depletes lean muscle and holds onto fat in the abdominal region (1,6,7,9,10,12,17,19).

Even the food we consume can impact the microflora balance. All oral food consumption has to be digested and absorbed by the gut. If one’s diet is below optimal standards then that individual is susceptible to the possibility of many health problems. A diet free of refined and processed grains, added sugars, and foods that may cause inflammation can help support a healthy mixture of gut microflora (3,16,19).

If you have any symptoms such as bad breath, burping after meals, inadequate digestion, burning in the stomach, nausea, bloating, gas, constipation, diarrhea, and foul smelling stools you might seek professional guidance. In addition, if you have a history of allergies, eczema, hormonal imbalances, and any other autoimmune diseases you may take a serious look at your diet and gut health.

One of the best ways to address an unhealthy gut is to eliminate, restore, and mend with certain foods and possible supplements. It is highly recommended that you seek out a medical professional or a dietitian to ensure you do this properly. Gastrointestinal wellbeing is important to every individual’s overall health. It also helps maximize muscle gain and fat loss efforts. The following is a short list of recommended nutrients to assist with gastrointestinal wellbeing.

FIBERThe American Dietetic Association (ADA) supports the consumption of dietary fiber from a variety of plant foods as a means to help digestion (11). In addition, fibers that are incompletely or slowly fermented by microflora in the large intestine promote normal laxation and are integral components of diet plans to treat constipation and prevent the development of diverticulosis and diverticulitis. A diet adequate in foods containing fiber is also usually rich in micronutrients and nonnutritive ingredients that have additional health benefits (11). It has also been shown that a fiber-rich diet is associated with a lower risk of colon cancer (11). Some common food sources recommended for dietary fiber intake include corn bran, wheat, oats, blueberries, avocados, nuts, pears, and peaches (4).

GLUTAMINEHumans under catabolic stress show an increased efflux of glutamine from skeletal muscle (5). Because of the combination of reduced dietary intake and increased metabolic demands, patients under catabolic stress may be in a state of glutamine deficiency. Numerous studies showed that supplemental glutamine results in improved GI function (5). Some common sources of glutamine include eggs and turkey (4).

ZINCZinc has an important role in protein synthesis, which ultimately affects GI epithelia, hormone regulation, and the immune system (5). Many clinical trials of zinc supplementation have shown improved outcomes in children with GI diseases (5). Some common food sources recommended for zinc intake include meat (e.g., beef, turkey, poultry), wild rice, nuts, and seeds (4).

VITAMIN AVitamin A affects epithelia cell integrity, immune function, and retinal function (5). Deficiency of Vitamin A can lead to reduced intestinal cell division and differentiation, and has been associated with impaired barrier function of the GI tract (5,18). Some common food sources recommended for vitamin A intake include apricots, sweet potatoes, carrots, kale, peas, and spinach (4).

PROBIOTICSProbiotics are defined as live microorganisms in fermented foods that promote good health through establishing an improved balance in intestinal microflora (5). In addition to preventing GI disease, probiotics have been effective in lessening the severity and longevity of several GI conditions (5,8). Some common sources of probiotics are cultured dairy products and yogurt (4).

NSCA.com

21NSCA COACH 1.2 | NSCA.COM

PREBIOTICSNondigestible food ingredients that beneficially affect the body by selectively stimulating the growth and activity of bacteria in the colon are defined as prebiotics. Compared with probiotics, prebiotics stimulate the preferential growth of a limited number of health-producing commensal flora already residing in the colon (5,14). However, further studies need to be conducted before prebiotics can be recommended as a food additive or dietary supplement (4).

Maintaining balance and overall health of the digestive system is imperative to optimal bodily function. A well-planned diet that includes the nutrients listed previously will help optimize the body’s response to training, prevent health issues, and maintain gastrointestinal wellbeing.

REFERENCES1. Bäckhed, F, Ding, H, Wang, T, et al. The gut microbiota as an environmental factor that regulates fat storage. Proc Natl Acad Sci USA 101(44): 15718-15723, 2004.

2. Björkstén, B, Sepp, E, Julge, K, Voor, T, and Mikelsaar, M. Allergy development and the intestinal microflora during the first year of life. J Allergy Clin Immunol 108(4): 516-520, 2001.

3. Burcelin, R. Regulation of metabolism: A cross talk between gut microbiota and its human host. Physiology 27(5): 300-307, 2012.

4. Cummings, JH, Macfarlane, GT, and Englyst, HN. Prebiotic digestion and fermentation. American Journal of Clinical Nutrition 73(suppl): S415-420, 2001.

5. Duggan, C, Gannon, J, and Walker, WA. Review article: Protective nutrients and functional foods for the gastrointestinal tract. American Journal of Clinical Nutrition 75(5): 789-808, 2002.

6. Guarner, F, and Malagelada, JR. Gut flora in health and disease. The Lancet 361(9356): 512-519, 2003.

7. Hugot, JP. Inflammatory bowel disease: A complex group of genetic disorders. Best Pract Res Clin Gastroenterol 18(3): 451-462, 2004.

8. Isolauri, E. Probiotics in human disease. American Journal of Clinical Nutrition 73(suppl): S1147-1151, 2001.

9. Kuroki, T, Ohta, A, Sherriff-Tadano, R, Matsuura, E, Takashima, T, Iwakiri, R, and Fujimoto, K. Imbalance in the stress-adaptation system in patients with inflammatory bowel disease. Biol Res Nurs 13(4): 391-398, 2011.

10. Ley, RE, Turnbaugh, PJ, Klein, S, and Gordon, JI. Microbial ecology: Human gut microbes associated with obesity. Nature 444(7122): 1022-1023, 2006.

11. Marlett, JA, McBurney, MI, and Slavin, JL. Position of the American Dietetic Association: Health implications of dietary fiber. Journal of the American Dietetic Association 102(7): 993-1000, 2002.

12. Musso, G, Gambino, R, and Cassader, M. Obesity, diabetes, and gut microbiota the hygiene hypothesis expanded? Dia Care 33(10): 2277–2284, 2010.

13. O’Hara, AM, and Shanahan, F. The gut flora as a forgotten organ. EMBO Rep 7(7): 688-693, 2006.

14. Roberfroid, MB. Prebiotics: Preferential substrates for specific germs? American Journal of Clinical Nutrition 73(suppl): S406-409, 2001.

15. Sears, CL. A dynamic partnership: Celebrating our gut flora. Anaerobe 11(5): 247-251, 2005.

16. Spreadbury, I. Comparison with ancestral diets suggests dense a cellular carbohydrates promote an inflammatory microbiota, and may be the primary dietary cause of leptin resistance and obesity. Diabetes Metab Syndr Obes 5: 175-189, 2012.

17. Suzuki, K, Simpson, KA, Minnion, JS. The role of gut hormones and the hypothalamus in appetite regulation. Endor J 57(5): 359-372, 2010.

18. Thurnham, DI, Northrop-Clewes, CA, McCullough, FS, Das, BS, and Lunn, PG. Innate immunity, gut integrity, and vitamin A in Gambian and Indian infants. J Infect Dis 182(suppl): S23-28, 2000.

19. Turnbaugh, PJ, Ley, RE, Mahowald, MA, Magrini, V, Mardis, ER, and Gordon, JI. An obesity-associated gut microbiome with increased capacity for energy harvest. Nature 444(7122): 1027-1031, 2006.

20. United States Department of Agriculture. Agricultural Research Service: National Nutrient Database for Standard Reference. 2014. Accessed April 2014 from, www.ars.usda.gov.

ABOUT THE AUTHORDawn Weatherwax is a Registered Dietitian with a specialty in Sports Nutrition and is the Founder of Sports Nutrition 2Go. She is also a Board Certified Specialist in Sports Dietetics, which is the premier professional sports nutrition credential in the United States. In addition, she is an athletic trainer and a Certified Strength and Conditioning Specialist® (CSCS®) from the National Strength and Conditioning Association (NSCA). Therefore, she brings a comprehensive and unique understanding of an athlete’s body and its nutritional needs to those interested in achieving specific performance goals and optimal health. She is also the author of “The Official Snack Guide for Beleaguered Sports Parents” and “Complete Idiot’s Guide to Sports Nutrition,” as well as a contributing author for “Unique Considerations for the Female Athlete.”


NATHANIEL CASTANEDA AND STEFAN HERNANDEZ

CORE TRAINING FOR COMPETITIVE DIVING

The performance of springboard or platform diving requires explosive power and technique, as well as a strong core. The core is the key to having body control after the initial

leverage of the springboard or platform. The sport of competitive diving places an emphasis on form and technique, which makes core stability a must for divers at any level. The review of literature is limited by the amount of information that informs strength coaches on formal resistance training techniques that emphasize functional core training techniques for competitive diving. This article aims to inform the reader on some functional training techniques that will help the competitive diving athlete improve their diving performance.

WHAT IS THE CORE?The core has been typically known as the foundation or engine of all limb movement, and certainly lives up to its name (1). It is the body’s center of gravity and essentially where all movement begins. The main function of the core is to provide stability, develop power, provide balance, and enhance sports performance, among other things (14).

In general, the core musculature includes the muscles of the trunk and pelvis that are responsible for the maintenance of stability of the spine and pelvis region (4). The core musculature is responsible for supporting postures, creating motion, coordinating muscle actions, allowing for stability, absorbing force, generating force, and transmitting forces throughout the body (5). Whether moving or sitting down, the muscles of the core are always active.

For optimal results, focus should be placed on implementing sport-specific exercises into an exercise regimen. Because sports activity involves movement in the three planes—sagittal, frontal, and transverse—core musculature must be assessed and trained in these planes (1). Diving is multidirectional and multiplanar, so having a strong core is essential in holding the rest of the body together while performing the required movements. A strong core will allow a diver to perform each phase of a dive proficiently.

KNOWING THE SPRINGBOARDFor a springboard diver, the first thing to know is the special characteristics (energy transfer) of the springboard. It is like riding a horse for the first time—it is important to know the horse before even getting on it. The basic characteristic of the springboard is its potential to store energy. An energy transfer occurs when the board goes down, as it stores energy from the diver into the springboard; when the springboard goes up, it returns the energy from the board to the diver (13). It is paramount that the diver is familiar with the springboard well before any further training takes place.

PHASES OF A DIVEExcellent diving performances depend on sound takeoff mechanics, good height, excellent form in the air, finishing the rotation well above the water, and a rip entry (an entry into the water that results in minimal splashing) (10). There are five categories of dives: a forward, backward, reverse, inward, and twist. Each dive has a takeoff, a central (aerial), and entry phase.

NSCA COACH 1.2


TAKEOFFThe takeoff from a springboard requires an approach, the hurdle, the two-foot gather, and finally the actual takeoff into the aerial phase. It is essential that the diver has control of the springboard, and doing that requires control of the body. The purpose of the hurdle is to get the most downward velocity, which then results in a greater vertical velocity. The major function of the approach and hurdle in springboard dives is to establish favorable conditions for the takeoff (board depression and recoil) that follows (9). This will give the diver the longest time of flight, a prerequisite for higher difficulty dives.

A land-based exercise that may help improve the hurdle is the power skip. It is performed with the same basic mechanics of skipping, except it is performed with an exaggeration on the upward motion using the core to drive the knee upwards and skip higher (Figures 1 – 3). This may help strengthen the core and improve control of the body while on the springboard.

The part of the takeoff that requires the most power is exploding from the two-foot gather off the springboard. There are two exercises that may help increase power and control during this movement. The first exercise is a depth jump (11). To perform this, the athlete will need a platform between 12 – 36 in. high depending on the level of maturity and preparation of the athlete, and period of training within the periodization cycle (measured ledges, bleachers, or plyometric boxes work well for this). Starting with both feet on the edge of the platform and the toes off the edge, the athlete should simply lean forward, and step their feet off the platform. Immediately upon ground contact, the athlete should absorb the landing with both feet (like a two-foot gather on the springboard) and explode off the ground into a vertical jump by extending their hips, knees, and ankles and utilizing a forward arm swing (Figures 4 – 7) (11). It is important to note that the athlete should avoid letting their knees collapse inwards upon landing. This may also help improve control on the springboard, as well as the ability to turn downward velocity into vertical velocity.

The second exercise is a tuck jump, or vertical squat jump. This exercise consists of a stand-still jump straight up and using the core, or trunk, musculature to pull both knees to the chest, almost like a tuck position (Figures 8 – 10) (11). This exercise is most applicable for takeoffs during dives that involve a tuck. This exercise can also be added to the depth jump for further complexity and progression.

AERIALIn the aerial phase, one of two positions will occur: a tuck or pike position. Falling from mid-air into a deep pool does not provide much time of flight, so entering and exiting these two positions with speed and precision are very important. Two exercises similar to the two previously listed may help strengthen the core musculature required to perform and transfer to and from these positions during the dive.

The first exercise is a tuck-up. It starts with the athlete lying on the floor on their back, with their arms straight out above their head so their body is as long as possible. To perform the tuck-up, the knees will pull toward the chest and the chest will pull toward the knees to meet in the middle. The arms wrap around the knees, just like an actual tuck position. At this point, the buttocks should be the only body part in contact with the ground. It is very similar to a sit-up, but instead of stopping at a sitting position, the athlete continues all the way to a tucking position (Figures 11 and 12).

Another exercise that may help strengthen a diver’s core musculature for body control during the aerial phase would be the bent-arm plank with a pike. This particular exercise requires a resistance band and a hook or rail to hang the band from. Both feet are inserted into both ends of the band and the initial position is a low plank, or bent-arm plank (Figure 13). The athlete’s body should be suspended by the resistance band so the spine is parallel to the floor. Once in this position, the athlete performs a pike with the back and the legs remaining perfectly straight. Only the hips will bend as the core contracts, as well as the toes being pointed. This exercise is designed to help with control so the athlete should perform the pike slowly and controlled to make sure the correct form is emphasized (Figures 13 and 14). To put emphasis on the shoulders, which is also critical when performing a rip entry, repeat the exercise except in a high plank, or a straight-arm plank. When doing this, the body should still be suspended parallel to the floor, so adjustments to the length of the resistance band may be needed to account for the extension of the arms. The same pike action will then occur. The end position should be with the upper body perpendicular to the floor and a 90-degree angle at the hips (Figures 15 and 16).

ENTRYAfter all the tucks, pikes, somersaults, and twists, comes the entry phase. Training the core musculature is critical, not only for safety and stability of the lumbar region, but also for controlled entries into the water. To perform a rip entry successfully, the ideal position is to be fully extended and perpendicular to the surface of the water. To achieve this position, strong core musculature, back extensors, and glutes are needed.

To strengthen the core musculature, performing an exercise called the teaser may be beneficial. The athlete starts by lying on their back with their arms straight out over their head, hips bent at 90 degrees, and knees bent at 90 degrees. The athlete will then swing their arms forward, reaching for their knees while the knees straighten out. From a profile view, the athlete’s body should form an upside-down “A” (Figure 18). When returning to the starting position, the athlete should make sure to keep their legs up in order to keep the core musculature engaged (Figures 17 and 18).


Straight-leg back extensions may also help to strengthen the back extensors. The athlete should have a straight back, bend their body at the hips, and extend their arms straight above their head. Slowly, extend the back keeping everything but the hips straight (Figures 19 – 21). Keeping the lumbar and thoracic spine, and neck straight is important for safety, as well as proper performance of the exercise.

Another exercise that may help build core strength and stability is called the BOSU® plank with single-leg raise. To do this, the athlete will place their hands on the flat side of the BOSU® balance trainer at shoulder-width, in a position similar to that of a push-up (Figure 22). Once in position, the athlete should elevate one leg upwards by getting a strong core and activating the glutes. The athlete should alternate legs while always keeping the back straight during transitions (Figures 22 and 23). To increase difficulty, the athlete can place only one hand on the center of the BOSU® balance trainer and follow the same instructions (Figure 24).

CONCLUSIONTraining to be a competitive diver is no easy task. This sport demands a vast amount of strength, speed, balance, and accuracy. Just like in any sport, divers need to have the proper infrastructure in order to be successful. When it comes to competitive diving, core strength is an essential quality. Without core strength, being able to perform a proper dive is highly unlikely. This is due to the high dependence of the core throughout each phase of the dive. Because it is a technique-specific sport, correct and disciplined training is of utmost importance. Each specific dive requires a unique set of technique, power, and flexibility to perform, but having the tools to unlock these things will set your athletes up for success.

REFERENCES1. Akuthota, V, and Nadler, SF. Core strengthening. Archive Physical Medicine Rehabilitation 85: S86-92, 2004.

2. Ebben, WP, and Blackard, DO. Strength and conditioning practices of National Football League strength and conditioning coaches. Journal of Strength Conditioning Research 15: 48-58, 2001.

3. Ebben, WP, Carroll, RM, and Simenz, CJ. Strength and conditioning practices of National Hockey League strength and conditioning coaches. Journal of Strength and Conditioning Research 18: 889-897, 2004.

4. Handzel, TM. Core training for improved performance. NSCA’s Performance Training Journal 2(6): 26-30, 2003.

5. Kibler, WB, Press, J, and Sciascia, A. The role of core stability in athletic function. Sports Med 36(3): 189-198, 2006.

6. Markovic, G, Jukic, I, Milanovic, D, et al. Effects of sprint and plyometric training on muscle function and athletic performance. Journal of Strength and Conditioning Research 21: 543-549, 2007.

7. Malisoux, L, Francaux, M, Nielens, H, et al. Stretch-shortening cycle exercises: An effective training paradigm to enhance power output of human single muscle fibers. Journal of Applied Physiology 100: 771-779, 2006.

8. Markovic, G. Does plyometric training improve vertical jump height: A meta-analytical review. British Journal of Sports Medicine 41: 349-355, 2007.

9. Miller, DI, Taylor, GW, and Zecevic, A. Hurdle preflight in springboard diving: A case of diminished returns. Research Quarterly for Exercise and Sport 73(2): 134-145, 2002.

10. Miller, DI, and Zecevic, A. In search of the awesome rip in platform diving entries. USD Coach Development Manual 551-561, 2007.

11. Sandler, D. “Sports Power.” Champaign, IL: Human Kinetics; 156-184, 2005.

12. Simenz, CJ, Dugan, CA, and Ebben, WP. Strength and conditioning practices of National Basketball Association strength and conditioning coaches. Journal of Strength and Conditioning Research 19: 495-504, 2005.

13. Wang, Q. The springboard diving techniques analysis. International Journal of Sports Science and Engineering 2(3): 185-192, 2008.

14. Willardson, JM. Core stability training: Applications to sports conditioning programs. Journal of Strength and Conditioning Research 21(3): 979-985, 2007.

ABOUT THE AUTHORNathaniel Castaneda is a senior at the University of Texas-Pan American. He has earned an Associate of Science degree, and is currently working to attain a Bachelor of Science degree. He is a kinesiology major and biology minor, with a focus in athletic training. After graduation, Castaneda plans to continue his education to pursue a doctor of physical therapy degree.

Stefan Hernandez is currently a senior at the University of Texas Pan-American, with a kinesiology major and biology minor. After graduating, Hernandez plans to either go into physical therapy or become a high school tennis coach. Hernandez has found a passion for both coaching tennis and the rehabilitation of the human body.


NSCA COACH 1.2


FIGURE 1. POWER SKIP FIGURE 3. POWER SKIPFIGURE 2. POWER SKIP

FIGURE 4. DEPTH JUMP

FIGURE 6. DEPTH JUMP FIGURE 7. DEPTH JUMP

FIGURE 5. DEPTH JUMP



FIGURE 11. TUCK-UP FIGURE 12. TUCK-UP

FIGURE 8. TUCK JUMP FIGURE 10. TUCK JUMPFIGURE 9. TUCK JUMP

NSCA COACH 1.2


FIGURE 13. BENT-ARM PLANK WITH PIKE

FIGURE 15. STRAIGHT-ARM PLANK WITH PIKE

FIGURE 17. TEASER

FIGURE 16. STRAIGHT-ARM PLANK WITH PIKE

FIGURE 18. TEASER

FIGURE 14. BENT-ARM PLANK WITH PIKE



FIGURE 19. STRAIGHT-LEG BACK EXTENSION


FIGURE 23. BOSU® PLANK WITH SINGLE-LEG RAISE

FIGURE 22. BOSU® PLANK WITH SINGLE-LEG RAISE

FIGURE 24. BOSU® PLANK WITH SINGLE ARM AND LEG RAISE


NSCA COACH 1.2


http://www.nsca.com/events/

ALLEN HEDRICK, MA, CSCS,*D, RSCC*D, FNSCA


LIMITATIONS OF THE PLANK

Using the plank as an exercise to train the core, both in fitness and when training to improve athlete performance, has become commonplace. In reviewing training programs,

we find this exercise, and its training variations (e.g., long-lever posterior-tilt plank, the reverse side plank bridge, etc.), shows up frequently. Despite this widespread popularity, some aspects of this exercise cause me to question its placement in a training program meant to assist a healthy athlete that is training to improve athletic performance.

Before looking at the possible limitations of the exercise when the goal of training is enhanced athletic performance, it is first important to describe the exercise to enhance clarification. According to the National Strength and Conditioning Association’s “Developing the Core” book, the plank is performed in the following manner (6):

1. Lie on your abdomen with your palms on the floor, feet together, and spine in a neutral position

2. Lift your body up on your elbows and toes, keeping your head, torso, and legs in a straight line

3. Contract your abdominals and gluteals to prevent your midsection from sticking up in the air or sagging in the middle

4. Maintain this position for the prescribed time

The primary limitations of the plank are provided in the exercise description above. First, the exercise is performed in a prone position with the body supported on the toes and elbows. As explained by Gamble, biomechanical specificity includes such things as posture and limb position (5). As a result, an exercise performed in a standing position (e.g., medicine ball twisting throws) will transfer more effectively to improving athlete performance than performing an exercise in a seated or supine position (e.g., twisting crunches). Craig and Judge agree that it can be argued that the most effective way to enhance strength or power for a specific sport comes from selecting exercises or activities that have mechanical specificity to the chosen sport and replicating those movement patterns in training (3). Because few, if any, sports involve competing in the prone position required when performing a plank, and because few, if any, sports involve the prolonged isometric contractions used when performing a plank, it can be said that the degree of specificity when performing a plank is quite low for the vast majority of sports.

As stated, the plank exercise involves holding a prone position in an extended isometric action. Isometric muscle actions involve the production of force without movement of the joint or shortening/lengthening of the muscle fibers (4).

Further, isometric training produces joint angle-specific increases in strength, meaning the increases in strength occur primarily in the position(s) trained. Isotonic exercises (i.e., exercise that involves both concentric and eccentric muscular contractions) strengthen the muscle throughout the range of motion of the

exercise performed. The strength gained when using isometric exercises is limited to the angle of the muscle being exercised. Training to increase isometric strength at one specific joint angle is not a good use of time for most athletes because most sports require the athlete to be strong through a more complete range of motion rather than only being strong at one specific position.

Additionally, if improving trunk stabilization is a goal of training, performing a traditional barbell squat or front squat has been found to be an effective exercise at achieving this goal (2). Researchers found that squatting with a moderate external load was an effective method to cause trunk muscle activation. The other benefit of a squat, as compared to performing a plank, is that it is performed in a sport-specific position (i.e., standing) using a sport-specific movement pattern (i.e., flexion and extension at the ankles, knees, and hips).

Another limitation of prolonged planks has to do with the concept of progression. One of the basic principles of resistance training is the concept of progression. For a training program to continue to produce higher levels of performance, the intensity of the training program must be progressively increased (1). Therefore, for example, if I want to increase my squat one-repetition maximum I have to increase the load on the bar gradually. The problem with this, in relationship to the plank, is that the plank is a bodyweight exercise; no external resistance is typically used when performing this exercise. As a result, in terms of progression, when performing the plank the ability to apply the concept of progression is limited to either changing the position in which the plank is performed (e.g., long-lever plank) or increasing the duration in which the plank position is maintained (e.g., progressing from 30 s to 45 s and so on). While I agree that changing the position in which the plank is performed can make the exercise more challenging, eventually the athlete will reach a point where the exercise is performed in the most challenging position possible and no further progression is possible in terms of positioning.

At that point, the only other method to provide overload is to increase the duration of the exercise. However, as we have already established, performing an isometric contraction in a non-sport-specific position is of little value to most athletes. As a result, increasing the length in which the plank is held simply increases the time the athlete is performing an exercise that has limited benefit in terms of improving performance, which is obviously not a decision most strength and conditioning coaches would knowingly choose to make. As a result, it makes sense that when working with healthy athletes whose main goal is to improve athletic performance, the plank has limited value in most situations.

NSCA.com


REFERENCES1. Baechle, TR, and Earle, RW. Essentials of Strength and Conditioning. (3rd ed.) Champaign, IL: Human Kinetics; 380, 2008.

2. Clark, DR, Lambert, MI, and Hunter, AM. Muscle activation in the loaded barbell squat: A brief review. Journal of Strength and Conditioning Research 26(4): 1169-1178, 2012.

3. Craig, BW, and Judge, LW. The basics of resistance training program design: Where do I start? Strength and Conditioning Journal 31(6): 75-77, 2009.

4. Colburn, JW, Beck, TW, Devries, HA, and Housh, TJ. Conditioning for Strength and Human Performance. (2nd ed.) Philadelphia, PA: Lippincott, Williams, and Wilkins; 45-64, 2013.

5. Gamble, P. Implications and applications of training specificity for coaches and athletes. Strength and Conditioning Journal 28(3): 54-58, 2006.

6. Willardson, JW. National Strength and Conditioning Association’s (NSCA) Sport Performance Series: Developing the Core. Champaign, IL: Human Kinetics; 46, 2014.

ABOUT THE AUTHORAllen Hedrick is the Head Strength and Conditioning Coach at Colorado State University-Pueblo, in Pueblo, CO. Previously, Hedrick has been the Head Strength and Conditioning Coach at the United States Air Force Academy, the National Strength and Conditioning Association (NSCA), and the United States Olympic Training Center. Prior to that, he worked as a graduate assistant while pursuing his Master’s degree at Fresno State University. Hedrick was named the NSCA’s Collegiate Strength and Conditioning Coach of the Year in 2003. Frequently published in various journals related to strength and conditioning, Hedrick has authored books on football and dumbbell training, written chapters in three textbooks related to strength and conditioning, and has spoken at numerous conferences and clinics both nationally and internationally.


MATTHEW CRAWLEY, MS, CSCS

CATEGORIZING CORE TRAINING AND ITS IMPORTANCE TO PROGRAMMING

When people in the fitness industry hear the term “core,” often they think about the abdominal muscles within the human body. However, the core is much more than

just the abdominal muscles; it includes the posterior muscles as well. The core can be defined as the surrounding muscles that support the spine to provide stability and generate power during athletic movements (1). Some of these muscles include the rectus abdominis, internal oblique, external oblique, erector spinae, latissimus dorsi, transverse abdominis, iliocostalis, and the multifidus (6). Since so many muscles are involved with the core, strength and conditioning coaches should focus on developing all core muscles around a multi-joint exercise and/or movement strength and conditioning program.

Core exercises, when included in training, should focus on all planes of motion, and not place excessive stress on the lumbar spine. Choosing specific exercises should be a point of emphasis because the core musculature has a stabilizing role when an athlete sprints, jumps, cuts, lifts, or moves in general or in competitions. Core exercises may help increase the rigidity and strength of the stabilizers of the spine under external loads, helping muscles transfer force and overcome resistanceof the functioning limbs (4). Core muscles, like all muscles, should be stressed to the point where they must adapt to the unaccustomed demands (1). In order to adapt to the demands and produce the desired physiological response, the goals of the athletes should be considered when selecting core exercises to include in programming.

COMMON CATEGORIESWhen programming for the core there are several parameters to consider. Common categories strength and conditioning coaches should be aware of include strength, endurance, stability, and power. Laying the foundation of core strength is critical when developing an athlete through training.

The ability of an athlete to transfer force from the feet, through the legs, to the midsection, and all the way to the upper body is important for athletic performance and strength development (3). Heavy resistance and low repetitions can help increase strength and power of the core musculature (5). An example of this transfer of force would be the deadlift exercise, which traditionally involves a slow, yet methodical vertical pull that requires a transfer of force. A progression would be the power clean variation from the floor, which will use the deadlift motion and then switch gears for the second pull to generate more force production.

Endurance is integral to all sports because it also helps lay the foundation to increase the work capacity of the athlete. Higher repetition sets assist to help develop aerobic fitness levels with the individual. According to Buddy Morris, the Head Strength and Conditioning Coach for the Arizona Cardinals National Football League (NFL) football team, core training for football should be done in circuit style for 150 – 500 repetitions to enhance aerobic fitness, work capacity, and endurance in the muscles trained (4). Obviously, this example applies specifically to the football athletes trained by Morris. However, this can also be an effective recovery

NSCA COACH 1.2


method if programmed properly with the intention to enhance proper blood flow circulation, remove metabolic wastes, and enhance nutrient transfer (4). The core exercises utilized by Morris’ athletes included Russian twists, wood choppers, and stir the pot to help increase the plasticity of their core (4).

Power training involves full dynamic contractions, which relate directly to sports. Transferring kinetic energy from the lower and upper extremities for sports can be improved by exercises with variations in jumps, hops, and skips; explosive and maximal strength movements; Olympic-style lifts; and sprints. Having an underdeveloped core makes it virtually impossible to correctly and effectively execute these types of movements if a solid foundation is not created.

Stability training works very well for the injured and recovering athletes in a rehabilitation setting. These exercises should be intended to improve segmental, spinal, and whole body stability to increase the sensorimotor input to the central nervous system. Performing any type of single-limb work can help increase the brain’s response to auditory and visual cues (2).

DEAD BUG SERIESA valuable exercise for core muscle activation is the dead bug series. This technique can effectively teach athletes how to engage their core properly to complete a specific movement pattern. To begin, athletes should lay supine with their legs and arms straightened. The athletes should engage their core by finding their iliopsoas muscle, and focus on “sucking in their abdominals as if they are preparing to inflate a balloon” to learn how to maintain a neutral lumbar spine.

The next step is to bring both arms overhead to activate the oblique muscles and keep the lower back and diaphragm down and tight. Before any lower extremities are used, it is important that the athletes be able to engage their upper core. Other variations involve slowly moving the arms to 90 degrees for a specific number of repetitions, or holding at angles of 180, 90, and 45 degrees.

When approaching the activation of the lower extremities, instructions include pulling the ribs down and keeping the back flat. Arms may be put underneath the glutes to help support the lower back if an athlete complains of pain. This pain may be a result of not engaging all their core muscles actively. For the next cue, the athletes are told to bring their legs straight up to 90 degrees, hold and engage, then bring them down to various angles for specific repetitions while keeping their core engaged the whole time. After they perform the repetitions with variations they can then lower their legs and relax.

Several variations can be used such as the 6 in., 45-degree hold, or these can be done with resistance. Other progressions include holding the hands out, or on their head, and keeping their chin up to maintain focus and control. Tempo can be added for an eccentric focus by lowering extremities at certain paces. Lastly, a contralateral approach can be added by reaching dynamically or holding with the opposite arm in line with the opposite leg. The

upper and lower extremity activation progressions can be put together by bringing the arms up and legs up at the same time to perform a V-up.

MEDICINE BALLSMedicine balls are one of the most underused pieces of gym equipment. They can be used to develop power and work capacity, but the weight of the medicine balls must match the abilities of each athlete and the desired goals of the program. Some examples of these exercises include standing chest throws, overhead throws, underhand throws, and lateral throws. For power development, throws should be prescribed to a maximal effort per throw with no more than 20 – 30 total repetitions. Work capacity or endurance medicine ball training should include higher repetitions (i.e., 200 or more reps), utilizing lighter weights. Some examples of work capacity exercises are overhead taps, chest taps, lateral taps, underhand taps, floor chest pass taps, around the world, figure 8s (vertical and horizontal), and bus drivers.

MEDICINE BALL “AROUND THE WORLD” EXERCISEDescription: Hold the medicine ball with two hands, keep the elbows unlocked, and bring the medicine ball across the face and then behind the head clockwise and counterclockwise while maintaining a neutral spine.

Coaching Cues: Bring the ball close to the body; lift the elbow to increase range of motion and mobility for the shoulder.

Variations: Extend the arms overhead and bring the medicine ball clockwise and counterclockwise in big circles. This can be from top to bottom or bottom to top. Other variations include moving the ball around the hips or below the knees.

MEDICINE BALL “FIGURE 8 (VERTICAL AND HORIZONTAL)” EXERCISEDescription: Extend the arms out in front of the chest while holding a medicine ball. Retract the scapulae and traps “down and back” to lock the shoulders in place. Move the ball up and down to make a vertical figure 8 pattern, or move it left to right to make a horizontal figure 8 pattern.

Coaching Cues: Push the chest out and pull the shoulders “down and back.” Stay tight through the entire body.

Variations: Reverse the directions of the figure 8, or perform utilizing resistance bands attached to an anchor point.

MEDICINE BALL “BUS DRIVERS” EXERCISEDescription: Extend the arms out in front while holding a medicine ball. Retract the scapulae and traps “down and back” to lock the shoulders in place. While holding the ball out in front, turn it from top to bottom like turning a doorknob with both hands.

Coaching Cues: Push the chest out and pull the shoulder “down and back.” Stay tight through the entire body.

Variations: Reverse directions, or include holding protocols after each turn.


POSTERIOR CHAINThe posterior chain includes the erector spinae, glutes, and hamstrings. These muscle groups are equally important for optimal performance as the abdominal muscles listed previously. Exercises should concentrate on developing the back extensors while minimizing loads on the spine to control body positions. Exercises that develop the posterior chain include band walks, monster walks, clamshells, quadruped/bird dog variations, hip bridges, groin planks/hip taps, slideboard multidirectional lunges, slideboard leg curls, and good mornings. The posterior chain should not be avoided when designing a strength and conditioning program as a weakness in either the abdominal or posterior muscle groups can negatively affect performance.

“CLAMSHELLS” EXERCISEDescription: Place a mini band around both legs just above the knees, lay on your side with yours knees bent to approximately 90 degrees, and place one foot on top of the other. Keeping the bottom leg on the ground, lift the top leg away from the body by contracting your glutes.

Coaching Cues: Keep the bottom leg on the ground. The legs should remain at 90 degrees to help prevent injury.

Variations: Perform sitting on a bench, or place the band around the ankle or below knee.

“QUADRUPED/BIRD DOG VARIATIONS” EXERCISEDescription: Get down on the ground on your hands and knees with your arms fully extended. Be sure to keep your hands flat on the ground and your neck and spine in a neutral position. Keep the core tight, back flat, and lift one leg out to the side. Return to the starting position and perform the same action with the opposite leg.

Coaching Cues: Keep the core tight, back flat, and do not dip or rotate the hips when performing the movements.

Variations: Legs bent at 90 degrees; leg straight out at 180 degrees; move the leg in circles in/out; move the legs in circles kicking back; or reach out with arm and leg opposite of one another kicking back through the heel.

“GROIN PLANKS/HIP TAPS” EXERCISEDescription: Begin on the ground in a side plank position. Keep the top leg straight and the bottom knee and hip both flexed to approximately 90 degrees. Keep the top arm straight on your side, make sure your body is in a straight line with the neck neutral, and then touch the hips lightly on ground then back up.

Coaching Cues: Keep the body in a straight line and squeeze the glutes. You will likely feel a slight stretch/contraction in the adductor muscles.

Variations: Turn it into groin plank holds by bringing the bottom leg straight out in front on the body.

CONCLUSIONWhen it comes to developing an athlete’s core, it is up to the strength and conditioning professional to know their athletes and their goals. A good strength and conditioning coach should know when and how to progress or regress their athletes. They should also know that training the core is not something that should be overlooked in any athlete’s program. Not only can a strong core potentially reduce injury, but it may even improve sports performance.

REFERENCES1. Brown, K. Touch your core with light load/high velocity resistance training. NSCA Performance Training Journal 8(5): 6-7, 2009.

2. Kutz, MR. Evidence for core training: What works and for who? NSCA Performance Training Journal 8(5): 10-12, 2009.

3. McNamara, J. Building an exercise program that includes core training. NSCA Performance Training Journal 10(5): 17-19, 2011.

4. Morris, B, and Williams, R. American Football Physical Preparation 2013.

5. Schoenfeld, B. Strategies for optimal core training program design. NSCA Performance Training Journal 10(5): 20-24, 2011.

6. Szelog, M. Core exercises: What is the core and how do you activate it? NSCA Performance Training Journal 11(5), 11-12, 2012.

ABOUT THE AUTHORMatthew Crawley is the Head Strength and Conditioning Coach for men’s basketball at Webber International University, FL. Previously, Crawley served as a Performance Center coach at the National Strength and Conditioning Association (NSCA) Headquarters in 2013. He has extensive experience working in the private sector with youth, high school, college, professional, tactical, and Olympic athletes. Crawley holds a Master of Science degree in Health and Human Performance from Canisius College, and is certified as a Certified Strength and Conditioning Specialist® (CSCS®) through the NSCA.

CATEGORIZING CORE TRAINING AND ITS IMPORTANCE TO PROGRAMMING

STRENGTH COACHES: DO YOU QUALIFY FOR THE NSCA REGISTRY?RSCC stands for Registered Strength and Conditioning Coach. The NSCA Registry is made up of these experienced strength and conditioning coaches. The Registry sits at the top of the NSCA coaching path and includes RSCCs who have at least two years of strength and conditioning coaching experience. The RSCC*D distinction includes those with 10 years or more of strength and conditioning coaching experience and the RSCC*E emeritus identifies coaches with 20 years or more of strength and conditioning coaching experience.

All Major League Baseball (MLB) strength and conditioning coaches are part of the NSCA Registry, which means they all possess:

• The Certified Strength and Conditioning Specialist® (CSCS®) certification

• Two or more years of experience as a strength and conditioning coach working with athletes to improve performance

Athletic directors who are looking to hire a qualified strength coach must look through hundreds of resumes of candidates that may have certifications behind their name, but what they really need is someone that has the experience to do the job safely and get results. Athletic directors could save time by choosing an RSCC.

The NSCA Registry is exclusive to strength and condition coaches that are experienced and take an annual renewal course to stay abreast of the latest safety practices. If your CSCS strength coach has the experience to qualify for the RSCC status, then have them apply at NSCA.com. There is a one-time cost of $100 and a $25 annual renewal course fee to maintain their status in the Registry.

All Olympic, high school, college, and professional coaches who possess an accredited certification in strength and conditioning are certified by the NSCA.

The NSCA has certified over 42,000 professionals that may or may not qualify for the NSCA Registry based on their experience.

The RSCC Program is sponsored by Muscle Milk® while Direct Fitness Solutions sponsors a ceremony and provides an RSCC*E Ring to recognize strength coaches with 20 years or more of strength coaching experience. The RSCC*E Ring has become one of the highest honors a strength coach can receive.

“Another association that I am a member of has a Master Strength Coach distinction that requires 12 years of experience. I was the first to receive the Master Strength Coach Jacket and felt is was a significant achievement. Having the jacket placed on my shoulders in front of my peers was a tremendous feeling. My jacket hangs in a closet except for one day a year, but I am reminded of what a great experience it was each time I watch the Green Jacket presented at the Masters Tournament in Augusta, GA. I certainly do not want to diminish the Master Strength Coach distinction in any way, but having been the first to receive both awards, I have come to recognize the RSCC Ring as a higher distinction in the strength coaching industry. A ring has always been a mark of prestige whether it is a wedding ring, championship ring, or ring presented in a ceremony to honor a significant achievement. The RSCC*E Ring is not quite the Lifetime Achievement Award, but it is visible each day on your hand as a reminder of 20 years of strength and conditioning experience. I have seen the faces of the new recipients of the RSCC*E Ring, heard their comments, and watched them proudly raise their fists to show their rings. Some even do fist bumps when they see another member of the Registry as a sign of distinction and honor.” - Boyd Epley, NSCA Founder

Members of the Registry get together at an RSCC meet and greet in January at the NSCA Coaches Conference and at the RSCC Luncheon in July at the NSCA National Conference.

If you are a strength coach that qualifies, or know one that may qualify, you are encouraged to apply to this great Registry at NSCA.com. perienc distinction

http://www.nsca.com

http://www.nsca.com


TRAVIS BROWN, MS, CSCS,*D

HOW ATHLETES SHOULD WORK THEIR CORE: ON THEIR FEET

Athletes are required to jump, bend, twist, push, and pull all while performing sport-specific motions. Many sports require execution of these motions from a standing

position. While training the core, it would make sense to incorporate these motions while the athletes are on their feet. Training from a standing position may place demands on the body in terms of efficiency and coordination while simultaneously strengthening the core musculature in a similar manner in which it will be used on the field or court.

An athlete’s core strength can be a major factor that influences performance. It can dictate their ability to control movements, make adjustments sharper and quicker, and transfer power from the lower body to upper body, and vice versa. If the body is thought of as a chain, and the core is a weak link in that chain, then it can adversely affect an athlete in all of the movements they are required to perform.

More importantly, in the training setting, the athlete needs to train not only their core but also their entire body in the ways that they are going to use it on the field. Considerations also have to be taken into account so the movement patterns are specific for the athlete in regards to how the body is put together. Most traditional methods to train the core are piecemeal in fashion, targeting various aspects of the core musculature, but doing so separately. Oftentimes, athletes may focus on one exercise for stability, one for trunk flexion, one for trunk extension, and one for rotation. This is not a very efficient strategy. The body is designed to work together, and balance all of the demands at the same time, in motion.

Kneeling medicine ball throws, Russian twists, leg raises, and various floor supine core exercises (V-ups, bicycles, etc.) are exercises that may be effective, but may be performed in ways that are not sport specific. A more specific way to train the core for many athletes would be on their feet to provide stability of the spine for optimal power transfer. Using a cable machine, bands, or different tools will open up many different variations and applications for a wide range of athletes. These tools should also incorporate stability into the movement, rather than having separate stability-focused exercises. Training in this fashion will be more in line with how the athlete uses their body on the field or court, thus increasing the carryover from the weight room to the field or court.

As athletes train on their feet and produce horizontal rotational forces, for example, the athletes will learn to use their entire body to generate force. This may synchronize the accessory musculature (links in the chain from the ground up) throughout the body that contribute to performing a particular movement on the field or court that the exercise was designed to simulate. To help produce a dynamic core that can be evident on the field or court, the following exercises are recommended for dynamic stability of the core:

FLAG POLE (FIGURES 1 AND 2)Start in a wide, athletic stance with a straight bar attached to an anchor point to the side above the head. The arms are extended overhead, but not locked, with the straight bar parallel to the floor and attached to the high anchor point (e.g., a cable pulley). While staying in place, rotate the feet, hips, and shoulders at a 90-degree angle, keeping the arms straight and bringing the bar down to the midline of the body. This exercise involves pulling and rotation in multiple planes of motion using a horizontal line of force. This exercise is great for throwing motions and rotational strength and stability.

SAMURAI (FIGURES 3 AND 4) Start in a wide, athletic stance with a straight bar attached to an anchor point to the side at hip-height. The arms are down in front and straight, but not locked. Rotate the back foot, hips, and shoulders in a direction away from the anchor point, bringing the middle of the bar to chest level, while shifting weight to the back foot. This exercise involves pushing and rotation in multiple planes of motion using a horizontal line of force. This exercise is great for swinging motions and rotational strength and stability.

TWIST TO PRESS (FIGURES 5 AND 6)Start in a wide, athletic stance with a straight bar attached to an anchor point to the side at chest-height. Grip the bar with an overhand grip with the elbows at the same level of the bar. Press with the arm nearest to the anchor point while rotating the back foot, hips, and shoulders and keeping the line of resistance straight. This exercise involves pushing and rotation.

HIGH-TO-LOW CHOPPERS (FIGURES 7 AND 8)Start with a wide, athletic stance with the cable handle facing the low anchor point. The arms are extended high and to the right. Rotate 90 degrees, turning the hips, shoulders, and back foot down and to the left while keeping the eyes on the anchor point. Repeat the movement in the opposite direction. This exercise is great for throwers, as it uses eccentric loading.

WAX-ON/WAX-OFF (FIGURES 9 AND 10)Start with a wide, athletic stance with the cable handle at chest height and the anchor point to the side. The handle should be vertical to the ground at chest level with wrists straight and elbows up. Perform a vertical circle from head level down to waist level clockwise or counterclockwise. Complete the circle and then repeat the movement while maintaining a stable, athletic position. This exercise is great for shoulder range of motion and stability.

NSCA.com


PULL TO 180 TWIST (FIGURES 11, 12, AND 13)Start with a wide, lunge stance facing the anchor point. The arms are extended holding the cable handle vertical at chest level. Pull the handle to the chest, and then rotate the feet, hips, and shoulders away from anchor point. While rotating, simultaneously extend the handle away from the anchor point. Finish with the arms extended and reverse the order to return to start. Repeat the movement in the opposite direction. This exercise incorporates pushing, pulling, rotation, and coordination.

THROW DOWNS (FIGURES 14 AND 15)Start with a wide, staggered stance with one arm across the chest holding a rope attached to a pulley with a high anchor point (both hands with overhand grip). Rotate the torso downward away from the anchor point, keeping the arms straight but not locked. Bring the hands down to about knee-level of the front leg.

CONCLUSIONIncorporating exercises that encompass pushing, pulling, and rotation in multiple planes of motion while on one’s feet may benefit athletic performance in sports that require movements from a standing position. This will increase the carryover of having everything in line, and firing the right muscles at the right time. The recommended exercises will increase specificity in exercises performed by the athletes, which may translate directly to the field or court.

ACKNOWLEDGMENTS The author would like to acknowledge Jeff Flagg’s contribution to this article, both with imagery and content. Jeff Flagg is the Director of Training/Education at PurMotion.

ABOUT THE AUTHORTravis Brown has led a career as a strength and conditioning coach for over 14 years in Atlanta, GA and at the University of Tennessee, Knoxville. He currently works for Pinnacle Athletics, which is a sports performance company that trains professional, college, and high school athletes. He has trained, or played next to, over 120 National Football League (NFL) starters, including dozens of Pro Bowlers and first round NFL draft picks. Throughout his career, he has trained a number of athletes ranging from youth to elite professionals, which include several Major League Baseball (MLB) players, National Basketball Association (NBA) athletes, and two Olympic Medal winners. Brown is currently working towards his PurMotion Master Trainer certification and is a Certified Strength and Conditioning Specialist® with Distinction (CSCS,*D®) through the National Strength and Conditioning Association (NSCA).



FIGURE 3. SAMURAI - START

FIGURE 5. TWIST TO PRESS - START

FIGURE 4. SAMURAI - END

FIGURE 6. TWIST TO PRESS - END

FIGURE 1. FLAG POLE - START FIGURE 2. FLAG POLE - END

NSCA.com


FIGURE 9. WAX-ON-WAX-OFF - START

FIGURE 11. PULL TO 180 TWIST - START FIGURE 12. PULL TO 180 TWIST FIGURE 13. PULL TO 180 TWIST - END

FIGURE 10. WAX-ON-WAX-OFF - END

FIGURE 7. HIGH-TO-LOW CHOPPERS - START FIGURE 8. HIGH-TO-LOW CHOPPERS - END



FIGURE 14. THROW DOWNS - START FIGURE 15. THROW DOWNS - END

NSCA.com


http://www.nsca.com/natcon14


ALEX HUGHES, TSAC-F

TRAIN YOUR CORE TO PREVENT INJURIES

In a recent study conducted by the Bureau of Labor Statistics in the United States Department of Labor, back injuries accounted for 36% of work-related injuries (3). One way to

prevent these injuries is to educate individuals on the importance of the core musculature. During physical work, strenuous activity can often subject the spine to strain and duress. As stressed by many strength and conditioning experts, the core muscles are important to spinal health and can help support the spinal column. Furthermore, learning proper training techniques may help prevent future injuries from occurring.

When asked what muscles contribute to the core, many name only the abdominal and oblique muscles. Although these muscles are a main aspect of the core musculature, there are numerous other essential muscles. Learning more about the core will assist strength and conditioning professionals in understanding proper strength training and development of the muscles that support the spine. It is essential to learn the major muscles of the core and their functions (1).

1. The rectus abdominis is located in the outermost layer of the abdominal wall. It spans from the xiphoid process and costal cartilages of ribs downward to the pubic symphysis, pubic crest, and pubic tubercle on top of the pubic bone. The primary roles of this muscle are to assist with breathing, protect internal organs against external forces, assist with posture, and help maintain spinal integrity.

2. The transverse abdominis inserts at the linea alba, terminates at the iliac crest, and runs along the lower six ribs. This muscle is responsible for stabilizing the core.

3. The external oblique is the largest and outermost flat muscle of the lateral anterior abdomen. It begins at the anterolateral portion of the lower seven ribs and inserts in the linea alba, pubic tubercle, and the anterior portion of the iliac crest. These muscles are responsible for the side bending of the torso. Flexion of the torso towards the side contracts the muscle and aides in the rotation of the torso towards the opposite side.

4. The internal oblique muscle runs from the thoracolumbar fascia, inguinal ligament, and anterior iliac crest, and ends in the linea alba, near the lower four ribs. This muscle provides stability of the spine and aides in flexion and rotation of the torso.

NSCA COACH 1.2


With knowledge of the major muscles of the core and their primary functions, it is easier to understand the movements of the exercises for the core musculature. Knowing how these muscles work will help the individual develop a stronger core to work the spine appropriately. It is important to remember these key tips when executing core exercises:

1. Control of breathing: As a basic rule, in order to achieve a full contraction of the core muscles, exhale during the concentric motion and inhale during the eccentric motion to create intra-abdominal pressure

2. Do not bend or flex the abdomen to the point of feeling a strain in the back muscles

3. Execute the concentric motion quickly but controlled

4. Execute the eccentric motion slowly while inhaling

5. Limit core training to 3 – 4 times per week to help prevent overtraining

A proper training routine for the core musculature requires multiple movements in order to recruit all of the different muscles properly. By incorporating all of the different core muscle groups, it provides a good balance in strength across the entire core. For example, a routine that consists solely of sit-ups and crunches may engage some abdominal muscles but may neglect many others. This can cause muscle imbalance. A successful training routine will effectively use balance, weight, and isometric contraction to work the entirety of the core musculature. For example, beginning a workout with balance movements that incorporate BOSU™ balls, exercise balls, or suspension training engages the core and helps to stabilize the muscles.

Once the balanced movements have been addressed, an individual can progress to the proverbial “meat and potatoes” of core training with weighted, resistance exercises. These include, but are not limited to sit-ups, crunches, side bends, and leg lifts. It is important to not forgo rotation exercises from the workout; these include Russian twists, wood choppers, and tornado ball rotations. Finally, the routine may conclude with isometric contractions to strengthen the core musculature. Isometric exercises include planks, Pallof presses/holds (using a cable pulley or resistance band), and farmer’s walks/holds.

No matter which method of core training is used, always remember that good form is crucial. When muscles are trained improperly, their performance may be compromised in day-to-day situations. If the core muscles are trained correctly, it can help provide support to the spine and back, and make the body less susceptible to injury.

REFERENCES1. Desjardins, L. Functional anatomy part 6 – Abdominal muscles. Lyndseydesjardins.com. 2012. Retrieved January 2014 from http://lyndseydesjardins.com/functional-anatomy-part-6-abdominal-muscles.

2. International Association of Fire Fighters. Back injuries and the fire fighter. Occupational Medicine IAFF. 2014. Retrieved January 2014 from https://www.iaff.org/hs/Resi/BackPain.asp.

3. United States Department of Labor. Nonfatal occupational injuries and illnesses requiring days away from work, 2012. United States Bureau of Labor Statistics. 2013. Retrieved January 2014 from http://www.bls.gov/news.release/osh2.nr0.htm.

ABOUT THE AUTHORAlex Hughes is a firefighter for the Grand Ledge Area Emergency Service Authority and is an avid weightlifter. He holds the Tactical Strength and Conditioning Facilitator® (TSAC-F™) certification through the National Strength and Conditioning Association (NSCA). Hughes also holds two degrees with honors in Fire Science and Paramedic Technology and is currently working toward earning his Certified Strength and Conditioning Specialist® (CSCS®) through the NSCA. He has also proctored the Candidate Physical Ability Test (CPAT) testing for the Lansing Regional Fire Training Academy.


LUKE BEASLEY, CSCS

PERFORMING THE SQUAT—TIPS FOR PROPER EXECUTION

A coach once said that deep squats cure anything. Though obviously not completely true, squats can do much more than one would imagine if proper loading and mechanics

are followed. The primary objective of this article is to present information about the back squat and examine the muscle groups involved in the exercise to provide tips for effective execution.

A squat is a multi-joint movement that encompasses the entire body. The muscle groups primarily utilized in the squat—quadriceps and posterior chain (hamstrings, gluteals, and spinal erectors) —are some of the largest in the body. The posterior chain muscle group may be a main contributor to the success of the squatting movement. Though the posterior chain is a main contributor, the quadriceps muscles may not be appropriately utilized when proper form is not followed. Both poor form and weakness in the posterior chain may lead to overcompensation of the quadriceps.

However, many may not know how to utilize their entire body in the back squat. Many lifters may unknowingly deactivate a part of the body (e.g., upper back or the core) by relaxing when they should be contracting. Using the entire body increases the amount of weight lifted while maintaining proper form. Injuries may also be prevented further if the whole body is used to support the weight and execute the movement. The back squat may be beneficial for athletes in every sport since athletic movements require control and coordination of the entire body. Training

the body to use all muscles available will help transfer specific movements to the field or court.

To utilize the entire body to perform the squat, the core musculature should receive attention during execution. Without a strong stable core, one cannot likely increase weight in the squat without increasing the risk of injury. While the squat increases core rigidity, it should not be the sole means used to strengthen the core. Because the squat can be done with high intensity, increasing the core’s ability to withstand resistance may develop strength, power, speed, and control. Having a strong core may also lead to improvements in other areas of athletics and everyday life.

Here are some tips for the beginning position of a back squat:

• Spread the floor apart with your feet. This will activate the hamstrings and gluteals requiring the production of torque. Torque is the rotation of an object about an axis. In this case, the axis is the acetabulofemoral joints (hips) and the tibiofemoral joint (knees), and the object is the upper and/or lower body. The primary objective of the hamstrings and gluteals is to extend the hip. Spreading the floor apart with your feet forces a slight external rotation in the hip and pushes the head of the femur to the anterior causing an extension in the hip joint; thus, this has engaged both the hamstrings and the gluteals.

NSCA COACH 1.2


• Squeeze the bar. Squeezing the bar helps to recruit the upper body into the lift. Having a strong upper back and activated triceps supports the weight and helps protect the spine. Squeezing the bar allows for more muscle activation.

• Set the core (using the Valsalva maneuver). Setting the core is important for spinal protection and maximal muscle activation. This is accomplished by taking a deep breath and forcing pressure on the diaphragm in the downward phase of the squat. Inhalation until the core is tight should occur before loading, should be held, and then expired once past the “sticking point.” This is more commonly known as the Valsalva maneuver. In this maneuver air is kept from escaping the lungs, and the muscles of the abdomen and rib cage contract to create rigid compartments of liquid in the lower torso and air in the upper torso. An advantage of the Valsalva maneuver is that it increases the rigidity of the entire torso, making it easier to support heavy loads (1).

Now, here are some additional tips for squatting mechanics:

• Sit back and down. Begin the squat by lowering the body as if sitting down on a chair or a bench (Figure 1). Preventing the knees from moving over the toes may be important for activating the posterior chain.

• Sit at least parallel. Partial squats only reap partial rewards. Squatting to a depth that is at least parallel to floor may be beneficial in increasing activation of the posterior chain muscles (Figure 2). The term parallel refers to the axis line of the knee and hip joints in relation to the ground. Sitting parallel means that the top of the hip joint must sink below the top of the kneecap, or at least even (parallel).

• Keep a neutral spinal alignment. Neutral spinal alignment is the natural alignment of the spine from the coccyx to the base of the skull. A common mistake is the tendency to not maintain a “flat back.” Spinal flexion can be a sign of loading too much weight or because a weak core prevents spinal stabilization. A flat or slightly arched lower back can help produce more power than if the spine is overly flexed. Also, looking forward instead of up with the head will help neutralize the cervical spine.

• Push the hips through. When at the bottom of the squat, standing up properly is the next objective. The job of the gluteals in this exercise is to move the hip anteroposteriorly (extending along a direction or axis from front to back or from anterior to posterior). This means they move the hips back to front instead of up and down. The gluteals must fire and allow the hips to “pop” up and forward. Trying to push the hips underneath the bar is the goal. The faster the hips pop the more power may be generated. Proper alignment and maximum strength and power may be achieved if this movement is done properly.

• Push through the heels. Pushing through the heels will help keep the knees behind the toes. When looking at a profile of a body, the heel supports the rest of the body because it is at the base of the frontal plane and the easiest transfer of force to the ground.

• Hips and shoulders rise at the same time. Ensuring that the back stays neutral is important to help prevent injuries while performing the squat. The back will have the most potential to flex as the bar moves upward. To prevent this flexion, the shoulders must rise in unison with the hips. This is achieved by allowing the hips to get underneath the bar. Another helpful tool in this regard is to drive the elbows under the bar as well. This will push the shoulders up while activating a strong scapular platform.

The back squat is a total body movement that requires activation of all the muscles in the body in order to execute properly. Never compromise proper form and execution in the quest for additional weight. By properly activating all the muscles in the body, one may reach higher weight lifts and the coinciding muscle growth with less risk of injury. Increased transfer of strength and power to the athletic field or court are also among the rewards of utilizing the back squat properly.

REFERENCES1. Harman, E. Biomechanics of resistance exercise. In: Baechle, TR, and Earle, RW (Eds.), NSCA’s Essentials of Strength Training and Conditioning. (3rd ed.) Champaign, IL: Human Kinetics; 85, 2008.

ABOUT THE AUTHORLuke Beasley is a co-owner of Relentless Training Corps, a personal and team training business since September 2013. He graduated summa cum laude at the top of his class from Limestone College with a Bachelor of Science degree in Strength and Conditioning. He has also interned at Progressive Sports Physical Therapy and the Edge of Columbia, SC.


PERFORMING THE SQUAT—TIPS FOR PROPER EXECUTION

FIGURE 1. INITIAL SQUATTING MOVEMENT FIGURE 2. SQUATTING DEPTH EXAMPLE

ORIGINS AND EVOLUTION OF THE WESTERN DIET: HEALTH IMPLICATIONS FOR THE 21ST CENTURY

| JUNE 10, 2014L I V E

Dr. Loren CordainDr. Loren Cordain is The New York Times bestselling author of The Paleo Diet among 5 other titles and lectures extensively on the “Paleolithic Nutrition” concept worldwide. In this webinar, he’ll be exploring the changes in the environment that began with the introduction of agriculture and animal husbandry 10,000 years ago. Because the human genome has not yet evolved, so-called diseases of civilization have emerged.

http://www.nsca.com/Certification/Continuing-Education/Webinars/Webinars-2014/Origins-and-Evolution-of-the-Western-Diet-Health-Implications-for-the-21st-Century/

NSCA Coach 1.2

Documents

Transcript of NSCA Coach 1.2