Movement

WHY WE ASSESS MOVEMENT

At AXSOM, when we register a new athlete or client for programming, one of the first things we require is a movement assessment. This is no different with our online clients, in fact, when combined with a coach-athlete dialogue and our on-boarding questionnaires, we have found our digital movement pattern assessment to be just as effective as our in-person screening. With this option, an athlete simply follows a step by step process of performing basic movement patterns, usually right from their home. Each movement is recorded & uploaded easily from a mobile device, all from within our online portal. This process allows our coaching staff to carefully assess each pattern for compensations, restrictions and limitations, and to make purposeful & precise training decisions.
We often get asked why we make this a compulsory step of our on-boarding process, so here are our main reasons why;

FILTER FOR UNDERLYING INJURIES/PAIN

The most important reason we screen our athletes before assigning a program, is that we always want to determine if pain exists in any specific movement pattern, or if there is an underlying issue or injury that may be exacerbated with certain exercise variations or training methods. We use a simple “yes/no” pain questionnaire for each movement, in addition to four specific clearance tests that cover upper and lower extremities.

IDENTIFY MOVEMENT COMPENSATIONS & RESTRICTIONS

The second reason we screen our athletes is that we want to pinpoint any movement compensations that are likely to surface during resistance training and which may contribute to an increase in risk of injury or a decrease in performance. In order to accurately determine the cause of a compensation, often a number of steps are required. For example, an athlete who demonstrates a squat or lunge pattern which suggests dominance of the anterior musculature of the legs (quadriceps) over the posterior groups (glutes & hamstrings), may in fact simply have an ankle mobility restriction which is causing the suboptimal pattern. This is one of a few factors which may contribute. Throughout the screening process, potential causes of movement dysfunction can be more accurately confirmed or rejected until the root issues/s are identified.

IDENTIFY STRENGTH IMBALANCES

While it is common for athletes to have strength imbalances, for example between left & right, it is also a risk factor for injury and if left unchecked during program design may well be magnified with inappropriate exercise selection. Often the asymmetry will have occurred as a result of a previous injury, and the athlete will not have any awareness to the extent of the discrepancy. Identifying the muscle groups involved & addressing through specific single limb training is often the best method of improvement.

PREREQUISITES FOR ADVANCED MOVEMENTS

At AXSOM, we have prerequisites for all advanced strength & power movements. Most specifically for plyometrics, squatting & deadlifting patterns as these exercises are often where athletes place themselves at most risk. A simple example of this, using a deadlift, is that unless a toe-touch, a score of 2 on our straight leg raise test and competency score of 3 during the hip hinge pattern are shown in the movement assessment, a variation or an alternative exercise will be assigned.

PROGRAM WITH PRECISION & PURPOSE

For all of the reasons identified above, a movement assessment is essential to program optimally and safely for any athlete. This simple yet powerful practice can shape an entire training plan. Exercise variations, intensity, the choice of warm-up routine and the integrated correctives are all established from information obtained during the screening and on-boarding process.

3 Push-Up Progressions

3 Push-Up Progressions

The push up is a staple in many resistance training plans, and for good reason. It is a large compound upper body exercise which also demands excellent trunk stability. It is also a very safe option for youth and inexperienced athletes – “failing” on a repetition just means you are left lying on the floor! The one downfall of this exercise is that the intensity (resistance) can not be as easily progressed/regressed as is the case with dumbbell or barbell exercises. But don’t let that put you off. Below, we’ve outlined 3 push up variations to keep athletes of all levels challenged!

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Indoor Conditioning Session

Indoor Conditioning Session

At the moment, thankfully, conditions are perfect for getting out for a steady run a few times each week. While this is great for helping to maintain aerobic capacity, it’s easy to miss out on the high intensity (anaerobic) conditioning that is so important in many sports. Below, we’ve outlined a session you can complete in a room of your house that requires just a few yards of paint tape to mark out a ladder on the floor!

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10 Core Exercises to Add to your Training

10 Core Exercises to Add to your Training

When many athletes think of anterior core training they think sit-ups or static planks. Of course both of these exercises can target the abdominal group effectively, but we think of core training a bit differently!
It’s important to understand that the primary function of the core is to stabilise the spine and pelvis, particularly while the limbs are in motion. However, neither of the above mentioned most common exercises replicate this function well. Find out some of our favourites..

read more

Indoor Conditioning Session

At the moment, thankfully, conditions are perfect for getting out for a steady run a few times each week. While this is great for helping to maintain aerobic capacity, it’s easy to miss out on the high intensity (anaerobic) conditioning that is so important in many sports. Below, we’ve outlined a session you can complete in a room of your house that requires just a few yards of paint tape to mark out a ladder on the floor!

10 Core Exercises to Add to your Training

When many athletes think of anterior core training they think sit-ups or static planks. Of course both of these exercises can target the abdominal group effectively, but we think of core training a bit differently!
It’s important to understand that the primary function of the core is to stabilise the spine and pelvis, particularly while the limbs are in motion. However, neither of the above mentioned most common exercises replicate this function well. Find out some of our favourites..

Blood Flow Restriction Training

Restriction to blood flow first emerged as a form of exercise training with Japanese bodybuilders in 1995, but is now more commonly referred to as Blood Flow Restriction (BFR) training.  Over the past 3-4 years, BFR training has exploded in popularity amongst strength coaches and physiotherapists alike. Early research identified the capability of BFR to stimulate hypertrophy and strength gains when combined with low-load resistance training but there was a distinct lack of research on how this was happening.  

Field Sport Conditioning

As teams across the country are forced to suspend all collective training, we thought we would help out with a sample session that can be completed individually and modified to suit!
This session includes work in all energy systems to maximise transfer to your sport.
Give it a go and pass it along to your team mates if you think they would benefit. Feel free to get in touch with any questions!

Repetition Tempo

Tempo is a training variable equal in importance to reps and sets. This programming tool allows coaches to target specific adaptations in an athletes programme and is a key component of a training plan. Essentially, in resistance training, tempo refers to the speed that an exercise is performed. The tempo that each rep is performed at will dictate the total time under tension (TUT) for any given set, and this component is one of the major keys to achieving the desired training response.

Maximal Aerobic Speed

In recent years Maximal Aerobic Speed has become popular among team sports in particular, primarily because it presents a simple and effective method of testing aerobic power. However, the real value of this method is that the data from testing can be used directly in the prescription of conditioning loads. This article aims to provide detailed instructions on how to effectively administer an MAS test, in a team setting, and examples of how to effectively use this data.

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