Mary Kate Jones CSCS, USAW University of Iowa - sbc

Mary Kate Jones CSCS, USAW
University of Iowa

• 1. I am not an Athletic Trainer/Physical Therapist:
• But I want to know everything they know
• 2. I created none of this:
• Influence by a lot of really smart people:
▪ Mike Boyle (Boston University)
▪ Brijesh Patel and Jeff Oliver (College of the Holy Cross)
• READ and LISTEN!
*Take what I like that other people do, form my
own system*

• ACL Tears
• Patella Tendinitis
• General Knee/Hip Pain

• Theories Behind ACL Tears That I CAN’T Fix
in Females:
• Q Angle
• Intercondylar Notch
• Hormones
• Things that I CAN fix:
• Single Leg Strength
• Landing Mechanics
• Weak Glutes

• Tight Ankles
• 24 Physically Active Students
• Tested Landing With and Without Ankle Braces
• Increase in Torque on Knee
▪ (Venesky, 2006)
• Poor Eccentric (landing) Strength and/or
Improper Landing Mechanics (Weak Glutes)

• My Approach:
1. Increase Ankle Mobility
2. Increase Hip Mobility
3. Increase Glute Activation/Strength
4. Teach Landing Mechanics
5. Increase Single Leg Strength

• Why?
• Teach Proper Movement Mechanics
• Keep the Athletes Interested
• Keep the Athletes Challenged
• How?
• Easiest to Hardest
• “Idiot Proof” to More Complex
• How Long?
• Phases 1‐5
• 2‐4 Weeks Depending on Schedule

• Look to the joint above or below the injury
• Joints absorb force
• Locked up Joints don’t absorb force
• Where does that force go?
• Conclusion: Taped ankles leads to knee pain!
• Solution: Mobilize the Ankle
1. Dorsi Flexion
2. Three Dimensional

DORSI FLEXION:
• Phase 1: Downward Dog
• Phase 2: Single Leg Wall
Mobs
• Phase 3: Single Leg Toe
Elevated Wall Mobs
• Phase 4: Single Leg
Anterior Reach
• Phase 5: Heel Walks
THREE DIMENSIONAL:
• Phase 1: Standing Inv/Ev
• Phase 2: Downward Dog
With Rotation
• Phase 3: Single Leg 3‐D
Wall Mobs
• Phase 4: Single Leg Toe
Elevated 3‐D Wall Mobs
• Phase 5: 3 Spot Reach

• Phase 1: Downward
Dog
• Phase 2: Single Leg
Wall Mobs
• Phase 3: Single Leg Toe
Elevated Wall Mobs
• Phase 4: Single Leg
Anterior Reach
• Phase 5: Heel Walks

• Phase 1: Standing
Inversion/Eversion
• Phase 2: Downward
Dog With Rotation
• Phase 3: Single Leg 3‐D
Wall Mobs
• Phase 4: Single Leg Toe
Elevated 3‐D Wall Mobs
• Phase 5: 3 Spot Reach

• Increase Range Of Motion
• Address Specific Tightness
• Active –Not Static
• Increases Blood Flow
• Increase Body Temperature
1. The Overhead Squat
2. Active Stretching

OVERHEAD SQUAT:
• Multipurpose Exercise:
▪ Ankle Mobility
▪ Hip Mobility
▪ Upper Body Flexibility
▪ Comfort Over Head
▪ Assist with Olympic
Lifting
ACTIVE STRETCHES:
• Address Various Regions
of the Hip:
▪ Hip Flexor
▪ External Rotators
▪ Adductors
• Can make it specific to
your teams specific
problem areas

• Phase 1: Isometric Stick
Overhead Squats
• Phase 2: Stick
Overhead Squat
• Phase 3: Band
Overhead Squat
• Phase 4: Stick Drop
Overhead Squat
• Phase 5: Stick
Overhead Squat with
Press

• Phase 1: Active Lying
Figure 4
• Phase 2: Active
Quadruped Cross
• Phase 3: Active Hip
Flexor
• Phase 4: Active In‐Place
Spiderman
• Phase 5: Slideboard
Reverse Lunge With
Overhead Reach

• Knee Positioning
• Valgus Knees
▪ Caused by weak Glutes
▪ Observed through the OH Squat Test
• Not Over Use the Hamstrings
• Glute and Hamstrings Both Need to Fire Together
in Extension
1. Isometric
2. Dynamic

ISOMETRIC:
• Phase 1: Double Leg Hip
Extension Holds
• Phase 2: Single Leg Hip
Extension Holds
• Phase 3: Single Leg
Balance with Abduction
• Phase 4: Band Walks (on
Knees)
• Phase 5: Band Walks (on
Ankles)
DYNAMIC:
• Phase 1: Lying External
Rotation
• Phase 2: Double Leg Hip
Extension
• Phase 3: Single Leg Hip
Extension
• Phase 4: Single Leg 3
Direction
• Phase 5: Single Leg
Deadlift

• Phase 1: Double Leg Hip
Extension Holds
• Phase 2: Single Leg Hip
Extension Holds
• Phase 3: Single Leg
Balance with Abduction
• Phase 4: Band Walks (on
Knees)
• Phase 5: Band Walks (on
Ankles)

• Phase 1: Lying External
Rotation
• Phase 2: Double Leg
Hip Extension
• Phase 3: Single Leg Hip
Extension
• Phase 4: Single Leg 3
Direction
• Phase 5: Single Leg
Deadlift

• Through the use of Plyometrics
• Learn to Absorb Force before Produce Force
• Gender Differences
• Males –Fire Glutes and Hamstrings First, Land
Deeper
• Females –Fire Quads First, Land Upright
• Teach Athletes to Land without Valgus
1. Double Leg
2. Single Leg

• Phase 1: Box Jumps
• Phase 2: Hurdle Jumps
with Pause
• Phase 3: Hurdle Jumps
with Bounce
• Phase 4: Continuous
Hurdle Jumps/Altitude
Landings
• Phase 5: Depth Jumps

• Phase 1: Single Leg
Platform Hops Forward
• Phase 2: Medial/Lateral
Single Leg Hops
• Phase 3: Lateral Bounds
with Pause
• Phase 4: Lateral Bounds
Fast
• Phase 5: Diamond
Bounds

• Most Sports are played on One Leg
• Knee Positioning
• Glutes/Abductors/Adductors
• Flexibility
• Balance

• Phase 1: Split Squat
• Phase 2: Bulgarian
Squat
• Phase 3: Reverse Lunge
(Slideboard)
• Phase 4: Lunge
• Phase 5: Single Leg
Squat
Additional Exercises: Step Ups, Lateral Squats (Slideboard), Single Leg Dead Lift

• Hip Mobility, Ankle Mobility, Glute Activation
• During the Warm‐up
• Between Sets during Rest Periods
• Landing Mechanics
• After the Warm‐up, Before Resistance Training
• During Agility/Speed Development/Conditioning
Sessions
• Single Leg Strength
• Make it a Priority!!!

• Be Mobile
• Get Stronger
• Land Properly
• Pay Attention to Details
• DON’T FORGET ABOUT STRENGTHENING
HAMSTRINGS –FOR EVERY PUSH THERE
MUST BE A PULL

• Mike Boyle (Boston University)
• Jeff Oliver and Brijesh Patel (College of the
Holy Cross)
• Springfield College
• JC Moreau (University of Iowa)
• Jake Anderson

• MK‐Jones@uiowa.edu
• Thanks!
• Venesky, K., Docherty, C., Dapena, J., & Schrader, J.(2006). Prophylactic
Ankle Braces and Knee Varus‐Valgus and Internal‐External Rotation
Torque. Journal of Athletic Training, 41 (3), 239‐244..