Vermeil's Sports and Fitness: - sbc

Vermeil’s Sports and Fitness: 

By Al Vermeil 

Vermeil’s Sports and Fitness:

• Coach Wood 

• My Son Lance 

ACKNOWLEDGMENTS 

• All the coaches, sports medicine, and sports 

scientists who have shared their knowledge with me 

• All of the athletes I’ve coached 

• Erik Helland, Mike Gattone, and Jeff Macy 

• Jerry Krause & Jerry Reinsdorf 

• Steve Javorek & Mark Comerford

Strength Circuit as an Evaluation Tool 

Upright Row From Hang (You could do a Muscle Clean) 

Muscle Snatch From Hang


Good Morning 

Squat To Press


Bent Over Row

Strength Circuit as an Evaluation Tool

Exercise / 

Position 

Hang 

Position 


Problems 

Lose posture on initial 

movement = neurological 

Lose posture late = hamstrings 

limited range 

Lose posture after a few reps = 

strength endurance 

Lose Thoracic spine (T) posture 

or Kyphotic posture = restricted 

T spine motion 

Solution 

Waiters Bow w/ tape on spine. 

Move into hang with stick on back 

Stretch hamstrings, waiters bow w/ 

tape 

Back extensions, Rev Hypers & 

Bridging 

T Spine Mobs, strengthen T Spine 

prone or T spine strengthening & 

disassociation over physio ball, 

with glutes & abds tight

Group Evaluation And Testing 

To help get the athlete into the proper hang position, have them 

do it with old golf shaft down their shirt or a round object for feed 

back. They should feel the shaft in their low back/sacral area 

and their upper back. When moving into the hang they should 

keep it on those contact point . As the athlete move into the 

hang head will move off the shaft slightly


T Spine Mobilization With Elbows Together to Open Up T Spine 

T Spine in Extension T Spine in Flexion


Prone Thoracic Spine Strengthening & Disassociation 

Start Ads & Glute 

Contracted 

Ads & Glute Contracted stay 

Contracted to Maintain Posterior 

Pelvic Tilt


Thoracic Spine Strengthening And Disassociation Over Physio Ball 

Make Sure Glutes & 

Abdominals Are Contracted 

To Maintain Posterior Tilt 

Only Extend from 

Thoracic Spine

Exercise / 

Position 

Upright Row 


Problems 

Poor elbow position w/ 

bar at sternum = 

restricted internal 

rotation of shoulder 

Kyphotic posture during 

pull = restricted T spine 

motion 

Solution 

Scapula strengthening. Soft tissue work 

done on the four trigger points of 

inspinatus & one trigger point on the 

teres minor. Stretch internal rotators on 

wall 

See slides 7 Thru 9 T Spine for Mobs, T 

Spine strengthening and disassociation


Add foam roller 

under arm 

Internal Rotation Stretches 

Hand In Front 

Of Shoulder To 

Manually keep 

the shoulder 

from dropping 

and the head of 

the shoulder 

from gliding 

forward

Exercise / 

Position 

Muscle 

Snatch 


Problems 

Poor acceleration = lack of 

extensors strength 

Bar swings away = elbow 

position, T spine posture or 

restriction in lats 

Solution 

Static VJ, Back Ext, Rev Back Ext, 

MB Back Throw 

See slide 9 for internal rotation 

stretch, slide 13 for lats and See 

slides 7 Thru 9 T Spine for T 

Mobs, T Spine strengthening and 

disassociation

Stretching 

Lats & Pecs 


Total Body Bridge 

Mobilizing Thoracic Spine


Lat stretch, keep scapular pin in

Exercise / 

Position 

Muscle 

Snatch 


Problems 

Lumbar sway = improper 

technique initiates motion with 

upper body, iliacus weak, 

weak extension & Kyphotic 

posture 

Solution 

Do reverse Hypers to learn to 

initiate with lower body & Iliacus 

strengthening on wall slide 15. 

See slides 7 Thru 9 for T Spine 

Mobs, T Spine strengthening and 

disassociation


Start With the Back 

Flat on The Wall 

Iliacus Strengthening 

Hold Leg At 90° And Then Go 

Into A Lordic Posture While 

Maintaining 90° Angle.

Exercise / 

Position 

Squat 


Problems 

A dysfunction is present if the 

athlete complains of flexionrelated 

symptoms in the 

lumbar spine; if they flex at 

the spine before 120° hips 

when squatting = restriction in 

posterior fibers of the IT band 

that insert into the glut max or 

lack of lumbar control. 

Solution 

4 point kneeling test, with knees & feet 

together the athlete rocks back 

maintaining a long shallow lordosis. 

Maintained lordosis until 120 degrees 

of hip flexion as the athlete moves 

backward. If they fail test, repeat test 

with knees apart. If they pass then 

stretch posterior fibers of the IT band. 

Fail test with knees apart, improve 

lumbar control


Four Point Kneeling Test With Feet & Knees Together 

Failed, Flexed Lumbar 

Four Point Kneeling Stretch For Posterior Fibers Of The IT Band. Must 

Have An Increased Lumbar Lordosis To Stretch Posterior Fibers. 

Must Maintain Lordosis

Exercise / 

Position 

Squat 


Problems 

Asymmetry on all four test shift 

to a side = possible restriction 

in sacrum/pelvis 

Asymmetry when squatting = 

restriction in ankle, hips or 

adductors 

Solution 

Check for asymmetry by placing 

your hands on PSIS. If they lack 

symmetry they will shift to one 

side or favor one side while 

squatting. Hook leg of the side of 

the PSIS that was high over the 

other foot and sit back. 

Stretch or mobilize the restriction 

in ankle, hips or adductors


Hook Leg Of The Side Of The PSIS That Was High Over 

The Other Foot And Sit Back.

Exercise / 

Position 

Squat 


Problems 

Excessive outward foot 

rotation = restriction motion in 

external rotation of hip 

Knees coming in = weak 

abductors 

Solution 

Mobilize external hip rotators, 

slippery squats 

Stretch and strengthen abductors


Mobilize Hip Rotators On Foam Roller

Exercise / 

Position 

Squat 


Problems 

Lack of squat depth = 

restriction Achilles, gastroc, 

quads and superficial glute 

max 

Depth does not improve = 

then the restriction is in the 

hips 

Solution 

Holding on to pole squat. Depth 

improves, then stretch Achilles, 

gastroc and quads 

Mobilize external hip rotators. 

Wall squats with ball or foam roll 

good in both cases


Squat, Pushing Hips Forward And Knees Out At The 

Bottom. Knee and feet together for glute max/ITB

Exercise 

Position 

Press 


Problems 

Press Bar to front = Tight 

pectorals & Lats 

Lumbar sway = poor mobility 

in the thoracic spine, 

restriction in lats or can’t 

disassociate the thoracic 

spine from the lumbar spine 

Solution 

Stretch pectorals and lats, 

Same as above. See slide 7 thru 

9 for T spine Mobs, 

strengthening and disassociation. 

See slide 13 for lats, shoulder 

and slide 15 for spine Iliacus 

strengthening on wall.


Pectoral Stretch

Exercise / 

Position 

Bent Over 

Row 


Problems 

Shoulder round = lacks 

scapular control 

Can't maintain proper posture 

at T spine = 

Lose posture after a few reps 

= strength endurance 

Solution 

All scapula strengthening 

See Slides 7 thru 9 for T Spine 

mobs, strengthening and 

disassociation 

Test the superman. If Upper body 

fails first then do back ext. If Lower 

body fails first then do rev back ext


Superman

Barbell Strength Circuit Variations 

Front Squat To Press (You Can Do Muscle Clean, Instead Of Row If 

Using Front Squat To Press) 

Lunge To A Press

Applying Strength Circuit To Training 

Beginning Level 

Athletes with deficiency 

That prevents them from 

doing the complex should 

first correct the deficiency 

and start training with a 

body weight circuit. 

Intermediate Level 

Athletes who aren’t deficient 

can begin training using the 

Strength Circuit. They should 

continue to make it their priority 

until a Male Athletes can do 

the Strength Circuit with 40% 

of their body weight for three 

sets & Female Athletes 30% of 

their body weight for three sets. 

Advanced Level 

Can do Strength 

Circuit and can pass 

the norms. Can start 

training with basic 

strength exercise i.e. 

squats, pulls/rdls 

and pressing and 

tech for Olympic 

movement

Barbell Strength Circuit Teaching Progression 

– All exercises are at first, taught separately 

– Teach the row and muscle snatch from a standing upright 

position while the athlete is still learning the correct form for the 

hang position 

– When the female's can do 20 percent of their body weight and 

the male's 30 percent body weight for each exercise individually 

for 3 sets of 6, then, at this point, sequence all the exercises 

together

Barbell Strength Circuit Variations 

Press From Lunge Position

Dumbbell Strength Circuit 

Dumbbell Upright Row From Hang 

Dumbbell Muscle Snatch From Hang

Dumbbell Strength Circuit 

Dumbbell Squat To Press 

Dumbbell Bent Over Row

Dumbbell Strength Circuit Variations 

Dumbbell Presses From A Split 

Dumbbell Lunge To A Press

Vermeil's Sports and Fitness: - sbc

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