Archive for assess and correct

Getting Back to Basics

Posted in Z.S. Basketball Training, Z.S. Tennis, Z.S. Training with tags , , , , , , , , on May 13, 2012 by zenithstrength

There have been quite a few articles from some highly respected coaches talking about getting back to basics and working on their own limitations to improve and progress with their training:

Its My fault Too by Tony Gentilcore

Back to Basics: A Challenge for Myself by Molly Galbraith

And another article on why you should not write your own program by none other on Tony G’s blog.

Noticing a theme here? I decided a few weeks ago that I had reached a breaking point  with my training, frustrated with my lack of progress; it was time to hire a coach to help me reach my goals.

I have quite a few movement “issues”  that I have been trying to address with some success. But with my goals of getting stronger in the front squat , barbell deadlift and just feel like a “bad ass”, I knew just lifting heavy was going to lead  to trouble. Now I am not as eloquent as Tony who talks candidly about his SI joint issues but basically what I have going on is the lack of ability to control my T/L junction. In addition, I have limited T-Spine extension despite my daily routine of soft tissue  and mobilization work….. In English all it means is that it is very difficult for me to arch my mid back without arching my low back and its hard to keep my low back neutral when I squat and deadlift with light weight. Of course as the weights get heavier the compensations become more noticeable.

As you can see on the left there is much more of an arch vs the more neutral start position on the right.

Now before I accidentally set off a controversy on whether or not to arch, it really depends on the client and what you are trying to accomplish. But from my understanding and what I have learned from some of the best coaches, you do not want to rely on passive restraints for support when you lift. In this case that would be crushing your spine if you arch too hard. There needs to be support from active restraints with minimal help from the passive restraints.

Anyways, getting a little side tracked here…. to work on my goals I hired Mike Robertson to help me get on track and back to feeling good about lifting. I have quite a few products from Mike including Assess and Correct and wrote a review on Bullet Proof Back and knees so I had a strong feeling I would be working on the basics such as doing a ton of half kneeling/tall kneeling movements and goblet squats to box for the first part of my program

As Mike says it’s not sexy and I would concur,  I think he forgot to mention it is also humbling since it has definitely been much harder than I thought to perform planks and birddogs correctly with a neutral spine and proper alignment. Ultimatel,y as a coach, I understand you have to get this stuff  down and learn to control your spine before advancing to the heavy/fun stuff…after all this is what we want to achieve with our athletes.

It’s almost been 2 weeks and I am already  noticing better control of my low back with the movements and a ton of oblique activation when I do the exercises correctly.

I’ll start updating my training more often as I continue with Mike’s program.

Remember that in order to progress, many times you have to take a few steps back and work on the basics but in the long run the results are well worth it.

Train Hard!

Shyam

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Assessing the Basketball Player

Posted in Uncategorized, Z.S. Basketball Training, Z.S. Training with tags , , , , , , , , on July 11, 2011 by zenithstrength

Assessments and corrective exercise are extremely important factor in designing a strength and conditioning program. It doesn’t matter the sport you play or the goals you have. The coach needs to have an idea on how you well you move and the easiest way to do that is with a few exercises. Before we get started, I highly recommend Assess and Correct from Eric Cressey, Mike Robertson, and Bill Hartman. A&C is great as it will improve your ability to assess clients and athletes. There are also corrective exercises with progressions to improve movement issues and you can add them into your dynamic warmup.

Regarding basketball athletes there are a few things we look at that  basketball players usually have some restrictions with

1.Ankle Mobility

2.Hip Mobility and stability

3.Previous injury history

Keep in mind that I am generalizing and that not everyone who plays basketball will have  these issues which is why it is preferable to thoroughly assess the athlete prior to training them.

Ankle restrictions and lack of dorsiflexion is very common amongst basketball players and this can occur for many reasons such as type of footwear  worn, using ankle braces while practicing, and/or  due to sprained ankles.

Eric Cressey also has a great article on the importance of ankle mobility you should also check out.

We also take a look to see if there are soft tissue restrictions in the calf and soleus that may be inhibiting ankle movement and if there are we address that by using some SMR techniques with a lacrosse ball or stick. If that doesn’t work we will refer out for soft tissue work.

Here are a couple of ankle mobility drills we use for the ankle. Keep in mind that there are endless variations of mobility drills out there.

I learned this from KStarr  and have been using this for a while now and have been seeing a lot improvement with our athletes. Check out Mobility wod for some innovative mobility drills.

I like this set up with the band just above the malleolus as it allows the ankle to glide from the band distraction.

Calf stretch using the pro stretch.

I highly recommend this if you don’t have one as it the best way to stretch out your gastroc. The prostretch also works well for plantar fascitis and other foot issues too.  

Hip Mobility can be an issue for basketball players. Generally speaking from the players we have assessed hip flexors both the Psoas and Rectus Femoris will be short and stiff. The Thomas test is a good way to test hip flexor shortness.

Below is a detailed explanation of the Thomas test and what to  look for.

We also check hip strength/stability using the overhead squat and single leg squat test.

You can also use the step down test to see if the knee caves in. Hip stability is extremely important regarding knee health and is a key component in our program design to prevent ACL injuries.

And lastly we take down the athletes injury history because the strongest indicator of an injury is a previous injury to the same spot. By assessing the athlete and addressing the needs of the athlete and improving movement patterns our goal is to reduce the likelihood of a serious injury so the athlete can reach their performance goals on the court.

Tran Hard.

Shyam