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Why we do what we do

How we do what we do

What can YOU do at this stage in your athletic


development

What is the most


important component
of a Strength and
Conditioning
Program for High
School runner?
Injury Prevention

3-5x body weight with


each foot strike
Peak loads through
Achilles can reach 11x
BW at sprinting!
180 foot strikes per
minute
8,100 foot strikes for a
45 minute run

What is the most


important component
of the Oregon Project
Strength and
Conditioning
program?
Injury Prevention

Routine Assessments

Joint

Motion Tested

CERVICAL

General
Deep Neck Flexors
Flexion

Strength
Flexibility
Joint function
Muscle sequencing
Proprioception
Biomechanical
running assessment

Extension
(Knee Extended)

HIP

Extension
(Knee Flexed)
Internal Rotation

External Rotation

Adduction

KNEE

Abduction
Extension (MMT only)
Flexion

ANKLE

Dorsiflexion
Plantarflexion
Inversion

FOOT

PACESTRONG ASSESSMENT
Name:

Eversion
Gr Toe Extension
Flexor Digitorum
Gr ToeFlexion

Hip or Ankle
Position
seconds
90 flxn
neutral
end ext
45 flxn
neutral
end ext
45 flxn
neutral
end ext
45 flxn
neutral
end ext
45 flxn
neutral
end ext
45 flxn
neutral
end ext
45 flxn
neutral
end ext
45 flxn
neutral
90 flxn
neutral
end DF
end PF
Soleus
Calf Raises (#)
midrange
end PF
midrange
neutral
neutral
neutral

Date:
3-Test Average
Right
Left
% Diff
#DIV/0!
-100%
17
38
42
11%
43
42
-2%
#DIV/0!
51
52
2%
#DIV/0!
34
34
0%
#DIV/0!
50
45
-10%
43
43
0%
#DIV/0!
35
34
-3%
#DIV/0!
38
33
-13%
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
#DIV/0!
25
25
0%
#DIV/0!
26
23
-12%
#DIV/0!
#DIV/0!
37
34
-8%
34
35
3%
#DIV/0!
#DIV/0!
#DIV/0!
20
17
-15%
5
4.5
-10%
#DIV/0!
5
5
0%
#DIV/0!
#DIV/0!
#DIV/0!

11 / 16 / 2012
DYNAMIC TESTING
Right
Left Position

WNL
WNL
90 flxn
# torso rot with L testing
WNL

WNL

90 flxn

L side delayed

90 flxn
end ext
# lordosis with L testing
90 flxn
end ext

Post Tib?
Y
N
note: MMT score
note: MMT score
Y/N
Y/N

Y/N
Y/N

Intrisics?
Intrisics?

20-60% of each
athletes S&C Program
Daily exercises if
needed
Communicate with
LMT and other
members of
Performance team

Based on Research

Tells us beyond a
reasonable doubt
what is effective

Intuition and clinical


reasoning
What has worked and
not worked in the past

Hip Strength injury prevention

Adequate flexibility injury prevention

Core Strength efficiency

Glute and HS Power speed

Plyometrics efficiency and speed

Strength = Ability to
move load

Power = ability to
move load quickly

runner clean

Injury Prevention

Hip and Core Strength

Posture, Proprioception and Sequencing

Power and Plyometric Development

2-3 days a week lifting

Auxiliary exercises done 3-7 days a week

Routine re-assessments (every few months)

Foam roller 3-4 days a week


General hip and core strength 3-4 days per
week

Good dynamic warm-up

Get to know your local Physical Therapist