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Risk Reduction is the key to preventing ACL injuries. Chris “Tex” McQuilkin joins us to share how Power Athlete HQ is building better movers.
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Movement is going to be our common language
HELPING PEOPLE UNLOCK THEIR ATHLETIC POTENTIAL.
Empower your performance
Non-Contact Injury Risk Reduction
Athleticism will be the focus
Create a common language between coaches, strength coaches, parents, and athletes
Primal Movements
- Vertical push
- Vertical Pull
- Horizontal Push / Pull
- X-Squat
- Y- Lunge
- Z- Stepup
In sports, none of the movements are isolated, but in the weight room, we train them as isolated planes.
The frontal plane is the back injury prevention lane
Create a systematic approach
Demands of Sport
- Reverse engineer the sport
Athlete Assessment
- Identify potential and limitations
- DO NOT DO 1 REP MAX with HIGH SCHOOL ATHLETES
- Limiting factors – what happens to their head, their core during the lift
Develop a Program
- Based on your individual needs
- DON’T take the college program for top recruits at D1 school
Injury Prevention – 27 minutes
We need valuable scalable tools that use common language so the coaches can correct it easily without the Medical Professional there
Train them to see movement
Assessment – each set and rep in the weight room should be used to assess.
Integrate correctives into a program
ACL Injury Prevention Model
ACL Tear Mechanism
- Quad dominance
- Ligament dominance
- Asymmetry
- Leg dominance – plant leg or kick leg
- Jump tuck test
- Looking for one hitting the ground first
- Trunk Dominance
- Trunk leaves the center of gravity and compromises the muscle is the largest problem that is modifiable
- Can not jump and land repeatedly in the same spot
Athlete Assessment
- Trunk
- Heavy Barbell – relative
- Deadbug and spiderman
- Add 5lbs each session to the 3×5
- Heavy Barbell – relative
- Primal X-Y-Z
- Show where they are weak withing the lunge or step-up
- Frontal Plane
- Transverse Plane
- Can you separate knees from shoulders?
Corrective Exercises
- Reeducation
- Teaching them how to move
- Warmups
- Best chance to implement corrective exercises. Work within the window of their normal warmups
- Accessory Work
Neuromuscular reeducation – 41 minutes
- Quad Dominance – use: Power Athlete SeeSaw Walk
- Ligament Dominance – triplanar arch…have them work barefoot and do toe yoga stuff
- Asymmetry – Symmetry training
- Trunk Dominance – Trunk Strategy – overload and give them the opportunity to make adjustments
Phases of Neuro reeducation
- Alignment
- Force Reduction
- Force Production – Coaches often jump to this because it is easy to put in a spreadsheet and “showoff”
- Isometric Force –
- Protective Force –
- Overload – show you can move well then we add load
Principle of specificity
The Warmup
Rename it if you need to so they take it seriously
Why – enhance athleticism
- Every day is a way to get really good and master your movement
- Psychological gives you a chance to get a feel for the athletes and how the day will go.
Risk Reduction through Anatomy Warmups
- Pre-warm up warmup – do a lap/motion without lollygagging
- Iso-Stability – establish a posture and then challenge it
- Feet and ankles
- Primal Movements
- Combining primal movements
- Energy systems – what does the game call for…represent the highest demand they will see in competition
- X-factor
Training vs Competition
- Avoiding talking about ACL injury prevention before the game, but build it into the normal warmup
- Be mindful of your words
Injury Prevention Integration – 57 minutes
Accessory Work
Why – work mitigating factors
- Structure
- Remodeling – never accept flat feet
- We can remodel arches
- Tri-planar arch development
- Hypertrophy – increasing the cross-sectional mass
- Inter/INTRAmuscular Coordination
I need it difficult in a controlled environment so that I can trust they can handle it in an uncontrolled one.
Execution
Look
How can we have these conversations without taking over?
- Knowledge
- Experience
- Ego
- Identify what the coach’s limiting factor is and appeal to that factor.
- Always be adding to “their” program
- “I noticed people standing around during squats I think (your interventions) could benefit some of the other ankle issues…”
- If the coach is into working out you can show instead of telling
https://powerathletehq.com/tag/see-saw-walk/
Watch the ACL Injury Risk Reduction Presentation
Contact us
Tex – @McQuilkin
Shawn – @ShawnReady_atcJeremy – @MrJeremyJackson
Resources
Foot Work – Matt Zanis on Power Athlete HQ
Triplanar Arch development
Email, message, or otherwise let them know you are listening
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