Andy boles presentation handout

¡ In general § Train Movements

§ Include accessary exercises during supersets § Importance of Single Leg Strength

¡ Train the whole body during rehab

Day One

Day Two

Upper Body Explosive

Day Three

UB Explosive

Lower Body Explosive 2 Horizontal Explosive

Lower Body Explosive 1 Vertical Explosive

LB Knee Dominant (Single Leg)

Individual Mobility/Core/Prehab

UB Vertical Press

Superset 1

Individual Mobility/Core/Prehab

LB Knee Dominant

Individual Mobility/Core/Prehab

Superset 1

Individual Mobility/Core/Prehab

Individual Mobility/Core/Prehab

UB Horizontal Pull

Superset 1

Individual Mobility/Core/Prehab

Core Anti-Rotation

LB Frontal Plane

Individual Mobility/Core/Prehab

UB Horizontal Press

Superset 2

LB Frontal Plane

Individual Mobility/Core/Prehab

UB Vertical Pull

Superset 2

Core Anti-Lateral Flexion

Individual Mobility/Core/Prehab

UB Vertical Press

Superset 2

UB Horizontal Press

Core - Anti Extension

Superset 3 Hip Dominant - Bent Leg

Core - Anti Flexion

Superset 3

Hip Dominant - Straight Leg

Individual Mobility/Core/Prehab

Superset 3

Individual Mobility/Core/Prehab

UB Vertical Pull

Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab

Superset 4

UB Horizontal Pull

Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab

Superset 4

Core - Anti Lateral Flexion

Superset 4 Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab

Day One Vertical Explosive Band Walks – Lateral (3 x 10m)

Landing Progressions

Lower Body Explosive 1 Individual Mobility/Core/Prehab

Superset 1 LB Knee Dominant Individual Mobility/Core/Prehab

Core Anti-Rotation

Step Up (Toe Up) (3 x 6es) Hip Int/Ext Cable Rotations (3 x 8es) Half-Kneeling Band Press (3 x 8es) Lateral Split Squat (3 x 6es) Hurdle Mobility Walks Split Stance Cable Push/Pull (3 x 6es)

Superset 2 LB Frontal Plane Individual Mobility/Core/Prehab

UB Horizontal Press

Superset 3

Individual Mobility/Core/Prehab

TRX Row (3 x 6)

DB Single Leg SLDL (3 x 6es) Isometric Lunge Hold (3 x 20s)

Hip Dominant - Straight Leg

UB Horizontal Pull

SL Medball Catch (3 x 5es)

Deadbugs (3 x 8)

Superset 4 Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab

Day Two

Lower Body Explosive 2 Example for one day of Horizontal Explosive a Late Stage Strength Individual Mobility/Core/Prehab Program

Day Three

Upper Body Explosive

UB Explosive

Individual Mobility/Core/Prehab

UB Vertical Press

Superset 1 LB Knee Dominant (Single Leg)

Individual Mobility/Core/Prehab

Superset 1

Individual Mobility/Core/Prehab

UB Horizontal Pull

UB Horizontal Press

Superset 2 LB Frontal Plane

Individual Mobility/Core/Prehab

Superset 2

Core Anti-Lateral Flexion

Individual Mobility/Core/Prehab

Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab

UB Vertical Press Be prepared to adapt!

UB Vertical Pull Superset 3 Superset 3 The Best ‘way’ to get stronger Hip Dominant - Bent Leg Core - Anti Extension varies between fit athletes, Individual Core - Anti Flexion Mobility/Core/Prehab never mind those with previous Core - Anti Lateral UB Vertical Pull Flexion injury Superset 4

Superset 4

Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab Individual Mobility/Core/Prehab

¡ Target different energy systems – manipulate progressions of volume/intensity ▪ PCr/Alactic (e.g. 10-12s) ▪ Anaerobic (e.g. 30s-60s) ▪ Aerobic (2min+)

§ Early stage rehab – using other training methods but still consider ESD § Late Stage – manipulate rehab drills

¡ MDT planned progressions on all aspects of the athletes total daily load ¡ Progress § Intensity § Volume or

Current Load + Pitch Rx (10%) Strength Rx (10%) CV (10%)

§ Complexity* ¡ Be wary of progressing all at once

9

8

Drop Squat & Stick Date 10cm Box Jump Date 30cm Box Jump Date CM Jump Date

Date

Drop Jump 30cm

Date

12" Plyo Hops

Date

50cm Hurdle 7 Jump & Stick

Date

12" Hurdle 6 Jump & Stick

Date

30cm Box 5 Drop & Stick

4

3

2

1

Level

1x6:

1x6:

1x6:

1x6:

1x6:

1x6:

1x6:

1x6:

1x6:

Name Unilateral Height

1x6:

1x6:

1x6:

1x6:

1x6:

2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free

2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free

2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free

2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free

2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free

Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free

1x6:

1x6:

1x6:

2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free 2x6: 3x6:

1x6:

Middlesbrough Football Club Drop Squat & SL Stick Date 10cm SL Box Jump Date 30cm SL Box Jump Date SL CM Jump Date

Date

Date

12" SL Plyo Hops

Date

SL Drop Jump 9 30cm

8

50cm SL Hurdle 7 Jump & Stick

Date

12" SL Hurdle 6 Jump & Stick

Date

30cm SL Box 5 Drop & Stick

4

3

2

1

Jump Progression Checklist Bilateral Height

3x6:

Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Arm Swing Back to fwd Stick landing, no valgus No torso lag on landing Pain free With 90° rotation 2x6: 3x6: Short ground contact Head as high as possible 90° rotation / multidirection Pain Free 2x6: 3x6: SL Step off 30cm box Double Leg Contact Jump for maximum height 2x6:

Controlled (Fresh)

Faster (Fresh)

Reactive (Fresh)

Controlled (Under fatigue)

Faster (Under Fatigue)

Reactive (Under Fatigue)

¡ Work within an agreed technical model (e.g.

UKSCA/Exos)

¡ Coach movement during rehab

“weight on your heel”

“extend your hip as you sprint”

Internal Cue

“Squash the ground with your foot”

“Push the ground away”

External Cue

§ External vs. internal coaching points

“keep your chest up”

“point the badge on your shirt at the wall”

Mental Preparation

Mental Prep • Effect of test results • Focused on all aspects of rehab • Managing expectations

Functional • Use GPS but doesn’t replace rehab ‘feel’

Sport Specific Fucntionality

Injury Specific Criteria

RTT Criteria

Fitness

Fitness • >90% Baseline • Movement quality under fatigue • GPS Variables within 10% where available

Injury Specific • Full Pain Free ROM • Hip Strength >85% Opp

Strength / Power

Strength/Power • Jumps within 10% • Restore pre inj training level • Confident making physical contact

¡ How did you get there? § Has the athlete done enough?

▪ See recent work from Gabbett et al.

¡ Build up the chronic load!

¡ Injury specific metrics? Session RPE?

¡

¡ Plan progressions ¡ Coach!! § Technical Model § Internal vs External Cues

¡ Plan the chronic load ¡ Consider individuality