Regression to Progression: Strategies For Program Design ... - Idea

Regression to Progression: Strategies For Program DesignChuck Wolf, MS, FAFSHuman Motion Associates1. OverviewI. Tri-Plane Loadinga. Loadb. Stretchc. Absorbd. Deceleratee. EccentricII. Tri-Plane Unloadinga. Unloadb. Shortenc. Propeld. Acceleratee. ConcentricIII.IV. Movement Big Rocksa. Great Toe – does it dorsiflex?b. Ankle Complexi. Calcaneal eversionii.Dorsiflexioniii. Tibial internal rotationiv. Forefoot abductionV. Common Limitationsa. Limited Forefoot Abductionb. Tight Great Toec. Tight hip flexors and calf of the same sided. Tight hip flexor and opposite shoulder girdlee. Tight lateral gluteal complexf. Kyphosisg. Tight shoulder girdleVI. Bridging the Gap: Blending Tradition with Integrated Movement Patterns

a. Concentric then eccentricb. Isolate, then integratec. Rotational before lineard. Heavy to functional threshold2. Movement StrategiesI. Ankle Mobesa. Ankle DF with tibial internal rotationb. Ankle DF with opposite shoulder flexionc. Ankle DF with opposite overhead lateral reachd. Step Down to ankle DFe. Pivotal Toe TouchesII. Regressive Movement Patternsa. Wall Patternsb. Wall Bangersc. Staggered Stance with feet positioned in various planesIII. Lower Extremity Progressionsa. Pre-set foot positions with leans in each directionb. Sagittal Plane: long vs. short stancec. Frontal Plane: wide vs. narrow stanced. Transverse Plane: internal vs. external rotation stanceIV. Lunge Strategiesa. Modified: passive to activeb. Self selected lengthc. Lunges with arm drivers in all 3 planes of motionV. Core Strategiesa. Deep Abdominal Wall Activation I & IIb. Supine Hip Liftsc. Quadruped Stabilization in all 3 planes of motions1. FIAT with various arm drivers, lever lengths & planes2. FIAT in all 3 planes of motion3. ViPR tilts, reaches in all 3 planes4. SLB to OH reach with foot on step5. SLB to OH reach6. Medball tosses in all planes of motion: OH, rotationalii.On-ground progressionsVII. Shoulder Girdle Strategiesa. Pre-positionb. Type I & II thoracic mobesc. Band Tri-plane cuffd. Tri-plane cuffe. Box Stabilizationsf. Gamesg. Bear crawlh. Pushup Potpourri & On-Ground progressionsVIII. Cervical Spine Strategiesa. Pre-position

. Type I & II thoracic mobesc. Pre-position with staggered stance lunge with tri-plane OH reachfor relative C-spine motiond. Tri-Plane shoulder press: no weights to light weightse. Triangulated shoulder press3. Sports Performance: Return to PlayI. Movement Prepa. Wall Drillsb. Arm Swingsc. High Kneesd. Butt Kickse. Long StridesII. Agility Patternsa. T, L, V, W Patternsb. Lateral Hurdlec. Stick to sprintd. Hurdle Hopse. Circle Circuitf. Shuttle Sprint Circuitg. Base Positionh. Crossoveri. Line DrillsReferencesCarlsoo, Sven, How Man Moves, 1972, London, William Heinemann Ltd.Clark, M.A., “Integrated Flexibility Training”, Thousand Oaks, Ca., National Academyof Sports Medicine, 2001Dykyj, Daria, Ph.D., “Anatomy of Motion”, Clinics in Podiatric Medicine and Surgery,July 1988, Vol. 5, No. 3Gray, Gary, P.T., “Pronation and Supination”, Wynn Marketing, Adrian, Michigan,2001www.wynnmarketing.com,Gray, Gary, P.T., “Functional Biomechanics: Pure Definitions”, Wynn Marketing,Adrian, Michigan, 2001www.wynnmarketing.com,Inman, Verne, Human Walking, Williams & Wilkins, 1981Katch, Frank, Katch, Victor L., McArdle, William D., Exercise Physiology: Energy,Nutrition, and Human Performance, 1986, Philadelphia, Lea & FebigerMasson, Dr. Robert, Neurospine Institute, Ocoee, FL. www.Neurospineinstitute.orgPowers, Scott K. & Howley, Edward T., Exercise Physiology: Theory and Application toFitness and Performance, 1990, Dubuque, Iowa, Wm. C. Brown PublishersSchamberger, Wolf, The Malalignment Syndrome, Churchill Livingstone, 2002Simon, Sheldon, MD, Mann, Roger, MD, Hagy, John, O.R.E., Larsen, Loren, MD, “Role

of the Posterior Calf Muscles in Normal Gait”, Journal of Bone and Joint Surgery, June1978, Vol. 60-A, No. 4Prestige Cervical Core Education Course, Medtronics, 2007