14 Apr Shoulder Program For The Overhead Athlete, Phase 1/3

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Shoulder Injury Prevention Program for Overhead/Throwing Athletes Phase 1 of 3 We have collaborated with @tennisprehablab breaking down a study conducted in 2017 by Andersson et al. which examined the effects of shoulder injury prevention program implemented 3x/week during a 7-month handball season. The study was a...

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14 Apr Transverse Plane Deceleration Exercises

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Furthermore, for those sports that rely more heavily on one plane of motion than others [think all your rotational sports like tennis, baseball, etc.], it's important to focus even MORE time on the transverse plane. And for those sports that are trained primarily in one...

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14 Apr 3 Levels Of Shoulder Strengthening

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QUESTION: “Why is it important to keep a stable scapula?” . Think of it like this. If you were required to walk on a bunch of bosu balls to get to the opposite side of the room, wouldn’t you think it would require more overall demand in...

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14 Apr Hip Strengthening + Progression

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Closed Chain Hip Strengthening + Progression . The modified side plank or side bridge has one of the highest gluteus medius muscle activations of any bodyweight closed chain exercise and should be a STAPLE in your [P]REHAB routine. As with any exercise, periodization achieved through micro changes...

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14 Apr 3 Levels Of Glute Strengthening

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3 Levels Of Glute Strengthening (External Rotation) . If neuromuscular control is NOT the culprit of one’s hip micro-instability (too much mobility), I would bet my lunch money that it IS due to hip WEAKNESS. Here are 3 great ways to isolate strengthening of the hip stabilizing...

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14 Apr Frontal Plane Deceleration Exercises

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Deceleration training should be a staple for any athlete in the rehab setting looking to eventually return to sport. Whether it's after an ACL surgery (READ: ACL Prehab, Rehab, and Graft Options) or simply after a bout of patellar tendinopathy (jumper's knee), learning to properly...

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14 Apr 3 Levels Of Scapula Strengthening

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3 Levels Of Scapula Strengthening Here are three levels of shoulder strengthening exercises that are sure to challenge your shoulders! During these movements, really emphasize protraction at the scapula by making sure to get that extra push at the end of your push-up. Closed-chain exercises like...

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14 Apr Hamstring Prehab Exercises

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Hamstring strains are one of the most frequently occurring injuries in sport. They can be challenging and frustrating to treat because of the high recurrence rate. Hamstring strains account for 12–16% of all injuries in athletes with a re-injury rate reported as high as 22–34%....

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14 Apr Subscapularis Strengthening

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Prehab yourself from shoulder dislocations - Anterior Shoulder Stability . What’s the Strongest of the 4 Rotator cuff muscles (Supraspinatus, Infraspinatus, Teres Minor, and Subscapularis)? . It’s the Subscapularis! (According to Keating JF. Et al.) This is primarily based on the Physiological cross-sectional area (PSCA) and the lever arm....

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14 Apr Sagittal Plane Deceleration Exercises

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Over the next 3 days we're going to cover deceleration progressions in all 3 cardinal planes. When beginning the transition to plyometrics, I always want to make sure my athletes can first control regressed movements, positions of instability, and deceleration in all three planes in...

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