SCIENTIFIC ROTATION TRAINING
Recorded at the Can-Fit-Pro Convention Toronto, August 2002
SCIENTIFIC ROTATION TRAINING
COURSE OBJECTIVES
Appreciate rotation at the segmental level. Understand force couple relationships that produce rotation in the athlete. Practice isolation and integration exercises for improving rotational capacity in all athletes.
WHO NEEDS ROTATION?
Paul Chek, 2003. All rights reserved.
WHERE DOES IT COME FROM?
Rotation requires coupled motion in nearly all joints. Physiological joint motion requires non-physiological joint motion. Where has it gone? Neck rotation Shoulder motion Trunk rotation Hip rotation SI Joint/trunk rotation Hip/knee coupling Foot/ankle/hip/trunk coupling
Body on head rotation
Rotation = 70 - 90 50% @ C1/2
Paul Chek, 2003. All rights reserved.
Thoracic Rotation = 35 - 50
Scapulothoracic Joint The most mobile joint complex in the body.
Lumbar Rotation = 3 - 18
Paul Chek, 2003. All rights reserved.
Tibia/Femur Rotation
Internal ~ 25 External ~ 35
Pronation / Supination The importance of the core. Lower extremity stability is heavily influenced by core stability. The extremities express core control and motor skill discrepancies; they are slaves.
Pronation 15- 30 Supination 45- 60
HIP ROTATION
Flexion ~ 125 Extension ~ 30 Adduction ~ 30 Abduction ~ 35 Internal Rot. ~ 40 External Rot. ~ 45
Paul Chek, 2003. All rights reserved.
6 Transverse Plane 4 Sagittal Plane
Physiological joint motion requires non-physiological joint motion. Motion you cant consciously produce Rotation requires coupled motion in nearly all joints. Coupled motions are physiological motions.
WHERE HAS IT GONE?
Neck Rotation Shoulder Motion Trunk Rotation Hip Rotation SI Joint/Trunk Rotation Hip/Knee Coupling Foot/Ankle/Hip/Trunk Coupling
Paul Chek, 2003. All rights reserved.
SHOULDER ROTATION
The most mobile joint complex in the body!
ROTATIONAL STABILIZATION
Gravity games Kneeling an a Swiss ball. Kneeling with arm motion. Swiss ball kneeling push with hands.
Paul Chek, 2003. All rights reserved.
THROWING AND FORCE GENERATION
Sequencing Understanding coupled forces
54% force delivered to a thrown implement comes from legs-hip-trunk
(Ref: MSSE, Vol. 30 No. 4, 1998)
Paul Chek, 2003. All rights reserved.
ROTATION IN SWIMMING
Stabilization sequence remains the same. The swimmers hand = throwers foot for force generation. Abdominal sequencing is 180 out of phase with landbased exercises. ROTATION TRAINING - IS IT ALL THE SAME?
Stabilization sequence remains the same. The swimmers hand becomes equivalent to the throwers foot for force production. Abdominal sequencing is 180 out of phase with land based exercises.
FACILITATING ROTATION
Paul Chek, 2003. All rights reserved.
The Neck-Trunk Trainer
The Shoulder-Spine Integrator
Shoulder Clocks The Hip-Pelvis Integrator
Ref: Chek, Paul. The Golf Biomechanics Manual. A C.H.E.K Institute Publication, 1999
Paul Chek, 2003. All rights reserved.
ISOLATION TO INTEGRATION
EXERCISE EXAMPLES
Lunge Pull Lunge Twist Swiss Ball Drop and Recover Prone Ball Roll Wood Chop Reverse Wood Chop Boxers Punch-Push Lunge Push
(See References)
CONCLUSION
Rotation in sports requires coordinated contribution from all joints, any of which can retard performance with loss of physiological or non-physiological motion Stabilizing recruitment patterns are centrally generated and move toward the periphery Rotation is easily facilitated by warming the nervous system with neuromuscular facilitation exercises Feldenkrais, Hanna and Alexander For best results, progress conditioning programs from isolation to integration A chain is only as strong as its weakest link!
Paul Chek, 2003. All rights reserved.
10
REFERENCES AND C.H.E.K INSTITUTE RESOURCES 1. Chek, Paul. The Golf Biomechanics Manual. A C.H.E.K Institute Publication, CA. 1999. 2. Chek, Paul. Scientific Core Conditioning. correspondence course, A C.H.E.K Institute Publication and Production, 1992,1998,1999. 3. Chek, Paul. High Performance Core Conditioning. Videocassette, A C.H.E.K Institute Production, 1999. 3. Chek, Paul. Advanced Swiss Ball Training. correspondence course, A C.H.E.K Institute Publication and Production, 1999. 4. Chek, Paul. Stabilisation for Propulsion: Abdominal Training for Swimming. Strength & Conditioning Coach (Australian Strength Coach Association ), Vol. 4 No. 3, 1996. 5. Chek, Paul. Swiss Ball Exercises. Sports Coach (Australian Coaching Council), Vol. 21 No. 3, 1998. 6. Chek, Paul. Swiss Ball Exercises for Swimming, Soccer and Basketball. Sports Coach (Australian Coaching Council), Vol. 21 No. 4, 1998.
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Paul Chek, 2003. All rights reserved.
