Archive for the Athlete’s Accomplishments Category

Random Thoughts on the Functional Movement Screen

Posted in Athlete's Accomplishments, Z.S. Tennis, Z.S. Training with tags , , , , on February 25, 2013 by zenithstrength

fms1

This past weekend we hosted the Functional Movement Screen level one certification at our facility. For those of you who aren’t familiar with the FMS it was created by Gray Cook and Lee Burton as a way to score and grade movement and predict potential injuries based on the score. You can check out more info here.

A nice analogy that I got from Gray Cook regarding the FMS and how it works as a movement screen is thinking about going to the doctor’s office for a health screen and being told that you have high blood pressure without experiencing any health issues. Having high blood pressure doesn’t mean you’re going to die, but we now know that having high blood pressure for an extended amount of time increases the risk of stroke and other ailments. The FMS works in similar way with regards to screening movement. A score below 14 or obvious asymmetries that aren’t addressed doesn’t mean you will get injured tomorrow but poor movement patterns combined with repetition is the perfect storm for an injury waiting to happen.
There are 7 tests used in the FMS.

FMS hurdle step

1.Overhead Squat

2.Hurdle Step

3.Inline Lunge

4.Shoulder mobility

5.ASLR

6.Trunk Stability

7.Rotary Stability

Certain tests will be skewed given the population that you work with. For example most overhead athletes with probably exhibit limited internal rotation with their dominant hand and have a limited score on the shoulder mobility.

Internal rotation

 

How the scapula sits on the rib cage will also affect this test.

Trunk stability can be affected by one’s upper body strength levels. But overall, you have a scoring system to see if clients improve over time.
Now there are definitely two sides of the coin on methodology of the FMS as people will question if the FMS is the only screen you need to perform. There is more research coming out on the effectiveness of the screen but overall I like the fact than coaches have a tool to grade movement and it definitely benefits your clients to incorporate the FMS into your assessment protocol.

 
I still feel you need to perform static assessments on athletes and clients, as there are limitations to the FMS tests but when you combine the two you get a very good picture of what the athlete needs to design a program geared towards sports performance.

Shyam

Advertisements

Core Stability in Your Program Part 2

Posted in Athlete's Accomplishments, Z.S. Basketball Training, Z.S. conditioning, Z.S. Tennis with tags , , , , , , , on January 12, 2012 by zenithstrength

In part 1  we talked about the different types of core training exercises and implementing them in your training program.

In part 2 we are going to talk about developing stability while standing and integrating it with movement.

Anti Lateral flexion and rotation is an area that many athletes lack strength and stability in.  It would be nice to see some studies correlating back pain or knee pain with anti lateral core stability/strength. If someone has a link to some studies please comment below.

The benefits of owning lateral stability are especially important for rotational athletes such as baseball players, tennis players and golfers to name a few. I’m a huge fan of integrating stability with movement patterns once the athlete masters the basics such as planks and tall/half kneeling variations as I feel this most closely mimics how the body functions while moving.

Below is a video of Tony Gentilcore of Cressey Performance performing a pallof press while squatting.

You can also add lateral movement and hip strength to the pallof press.

Below is variation of the press using the TRX rip trainer with a band around the knees to facilitate  glute activation.

This is a great exercise for athletes that need stability in the frontal plane as it incorporates both the upper and lower body working together to stabilize.

Give these a try and let me know what you think.

Shyam Soin

Highlights from Thursday’s Training Session

Posted in Athlete's Accomplishments, Z.S. Basketball Training, Z.S. conditioning, Z.S. Tennis with tags , , , , , , on November 21, 2010 by zenithstrength

Today’s post is video highlight of one of our collegiate tennis players from the Eagle Fustar full-time program who shows that female athletes are just as explosive as their male counterparts and can jump out the roof provided they get the right training to maximize their genetic gifts.

She is only 5ft 2 inches and easily cleared the 30 inch box.

She then followed that up with a 36 inch box jump which is over half her height. Keep in mind that she is only 62 inches tall!

Enjoy the video.

More good stuff to come.

Train Hard!

Shyam

Deepak Sabada Wins Again

Posted in Athlete's Accomplishments, Xtreme Tennis Conditioning, Z.S. conditioning, Z.S. Tennis, Z.S. Training with tags , , , , , on May 2, 2010 by zenithstrength

Congratulations to Deepak Sabada for winning the Diamond Hills 18’s Jr. Championship!

Deepak took out the #12 ranked player in the boys 18’S division in the semi-finals en route to the title. This is his second tournament win this year and he has been on a 15-1 tear his last 16 matches. Keep up the good work!