Power Development for Rotational Sport Athletes

By: Dr. Josh Funk, DPT, CSCSFounder of Lax FactoryPhysical Therapist

Power Development is Plane-Specific!

About the Speaker

Maryland native Multi-sport athlete growing up College Lacrosse at Ohio State Professional Lacrosse in the NLL Doctor of Physical Therapy at the

University of Maryland Wearing many hats as a sport coach,

performance coach and physical therapist

What is Power?

Noun Physical strength

and force exerted by something or someone

Verb To move or travel

with great speed or force

How do I train carryover?

Anecdotal

MPH correlation with medicine ball toss and lateral bounds

Ages 10-17 6 kg med ball 3 reps each side Correlation on

dominant hand Non-dominant hand

affected by technique errors

Grip strength also correlated

Current Concepts

Most research performed in baseball world

Improving sagittal plane performance markers is not correlated with increased throwing velocity

Ground reaction forces must be trained in the direction of the skill at hand

Power Development is plane specific

Increased levels of force production in back leg leads to higher throwing velocity

Increased stride length leads to increased power

Postural Restoration Institute

Asymmetrical Brain and Body Liver on 1 side 3 lobes of lung on R vs

2 on L Diaphragm attachments

more expanside on R R diaphragm built for

success More common to see L

rib flares In addition to hard

wiring making most of us left brain dominant for certain motor tasks

Courtesy of Postural Restoration Institute

Balancing Asymmetries

L AIC L Psoas R Diaphragm L TFL L Vastus Lateralis R Biceps Femoris R IC Adductors

R BC R Diaphragm R Oblique L Pec R Triangularis Sterni

PEC Superficial Back

Extensors Janda Lower

Crossed

Program Considerations

Left versus Right Handed Athlete In-Season vs Off-Season Pre-Season vs. Off-Season Weight of the Medicine Ball

(Strength-Speed) Injury History Sport and Position of the Athlete Elasticity of the Athlete Postural Restoration Institute

What We Do

PRI themed Activation

Dynamic Flexibility Frontal (bands) and

Transverse plane bounds Medicine Ball Throws

Frontal Plane and Single Leg Strength Training

Anti-Movements Sled Dragging

Why Medicine Balls?

Teach total body power development Allow you to safely load athlete’s in

the sagittal, frontal and transverse planes

Can reinforce ankle, hip and T-spine mobility

Able to train the Strength-Speed portion of the training continuum

Can reduce acquired asymmetries Stress reducer FUN!!!

Cues for Medicine Ball

“Load To Explode” Forearm parallel to

the ground Pull elbow back to

the wall behind you Back of front

shoulder should face the target

Off hand support Emphasis on

Loading the back leg

“Push off” after you weight shift to back leg

“Cover Ground”- Get as close to the wall as possible after you throw

“Get Long” Full extension of the hands and arms

Don’t allow back leg to be “Stuck in the Mud”

Medicine Ball Progressions Without Stretch-Shortening Cycle (SSC) With Stretch-Shortening Cycle Exaggerated Stretch Component Can Vary:

Amplitude▪ Short▪ Long

Response▪ Short▪ Long

REMEMBER- Power Development is Plane Specific!!!

Medicine Ball Variations

Linear Granny Toss to Chest Pass to Overhead

Lateral/Rotational Scoop Toss to Mid Rotational Toss to Shot

Put Stance Variations

Tall Kneel to Half Kneel Symmetrical to Asymmetrical Stance Stepping to Footwork

Medicine Ball Footwork

Stationary Stepping Jump, Leap and Hop Locomotion

Shuffle Carioca Skipping Skipioca Possibilities are endless

Anti-Movements

Can Use Partner for Iso’s If solo, perform press-outs Positions

Half Kneel (In-line or regular) Tall Kneel Iso Split Squat Athletic Position Quadruped

Chops and Lifts Y-Balance Reach Usually use as A2 or A3 during weight program

Additional Emphasis

Landing on 1 leg Eccentric strength on

the lead leg is equally as important

Need for bowler squats, single leg deadlifts, lateral lunge variations, etc.

Can train eccentric for lead leg with medicine balls (should always)

References

MacWilliams, B, Choi, T, Perezous, M, Chao, E, and McFarland, E. Characteristic ground reaction forces in baseball pitches. Am J Sports Med 26: 66-71, 1998.

Matsuo, T, Escamilla, R, Fleisig, G, Barrentine, S, and Andrews, J. Comparison of kinematic and temporal parameters between different pitch velocity groups. J Appl Biomech 17: 1-13, 2001.

Spaniol, FJ. Predicting throwing velocity in college baseball players. J Strength Cond Res 11: 286, 1997.

Lehman G, Drinkwater, ER, Behm, DG. Correlation of throwing velocity to the results of lower-body field tests in male college baseball players

Medicine Ball Madness

DEMO!

Thank you!

Dynamax Mike Boyle Charlie Weingroff Eric Cressey Kevin Neeld Kyle Tarp Dave Gottfeld Ron Hruska Rob Taylor