Reasonable Warm-ups

In the case of warm ups and stretching, you need to have an idea of what is appropriate for the situation for which you are warming up or stretching. Different stretching/warm-ups are used whether an athlete is prepping or recovering from an activity. 

But do not forget that every athlete’s body is different, some need more stretching/warm-up time than others. However, if it’s much more than others (in the same group or team) this is may be a good indicator that something is wrong and the body is not ready for normal activity. 

I’ve seen players “need” nearly an hour warm-up BEFORE they get to my dynamic warmup that I give them. That’s an excessive amount of time! Needing this amount of time is typically an indicator of poor recovery, poor strength, and poor balance within the body in some way. 

But, if the athlete is requesting this, then that’s what they need to feel ready. As we all know, sometimes it is the mind that needs the ramp up time. 

Generally, I’d say this type of example is of an athlete with poor recovery and balance, and will often manifest itself with everything feeling tight. If this is the case, a separate stretching workout should be done the night before or in the morning before the practice time frame begins.

However it gets done, that amount of stretching that will take 45-75 minutes should not be a part of the practice time period. If you (or an athlete you know) need that level of warming up and stretching, you’ve got to get that on your own time. You also need to understand that there likely are other issues at play that need to be identified and strategized around if that has not already been done. Again, constant tightness is often the manifestation of other issues.

A normal warm-up period will be 10-20-min for most ball sports while track athletes may take 30-minutes or more. Keep in mind track athletes are a different kind of athlete with very specific physical requirements. 

With this we are looking at different shades of preparation and different shades of athletes and that does matter as well. So bottom line, don’t waste your time on a long warm-up when the reality is, the need for a lengthy warm-up may be caused by some other factors that need to be dealt with in other parts of an athlete’s training day.

Since you’re here: We have a small favor to ask! At SAPT, we are committed to sharing quality information that is both entertaining and compelling to help build better athletes. Please take a moment to share the articles on social media, engage us authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics.

Thank you! SAPT

Breathing Drills

The foundation of our work with close to 100% of the population we work with begins with correcting breathing patterns. In a nutshell, here is why:

• Dramatic improvement in movement patterns 
• Fewer injuries
• Better recovery (between intense bouts and sessions)
• More bulletproof and awesome
• Sets the stage for building to athletic potential

When you or your child begin a training program at Strength & Performance Training, the first step is going through our advanced, unique, and cutting-edge evaluation. From the results of that evaluation, we begin the program design process. 

As with any evaluation process, the results impact the pathways that come thereafter. In the case of SAPT, their are varying levels of pathways. Each with their own sub-paths. Over our many years of working with athletes at every level and from every walk of life, we have been able to determine the pathways that lead to the greatest progress in the most efficient possible route.

Our first pathway, the one that is always prioritized as both foundational and necessary in all programs, is that of breathing patterns and drills.

Life Support

The human body really is a marvel. When given the proper conditions, it is capable of high-performance, the likes of which we have yet to see fully realized. While on the other end of the spectrum, given the “proper” conditions, the body is capable of adjusting and functioning in extremely unfavorable conditions. Great athletes can even thrive when everything about their lifestyle and training would indicate otherwise. 

The body can adjust to anything that does not actually kill it. We somehow manage to eat completely manufactured food-like products and still manage to think, write, walk. Humans have adapted to a lifestyle of sitting, when we were clearly designed for low-level ambulatory activity at most times. The examples can go on endlessly. 

As these adjustments occur, we generally tend to think everything is on the up-and-up in our bodies. Why walk, run, or bike from place to place when we can sit, relatively relaxed, in a motorized vehicle that quickly zips us from A to B? Sure, it is comfortable. But, when that sitting is complimented by another 8+ hours of sitting at school or work with an extra 3 hours reclined on the couch it starts to accumulate and effect your body negatively. The results - that you may only notice over time - include: poor circulation, atrophied gluteal muscles, low back pain, sciatica, rounded shoulders, forward head posture. All of which result in big time postural problems, predisposition to injury, and a myriad of physical and psychological problems. 

While it has become more generally accepted by the public that sitting = bad and moving = good, there is a lot more to this. The science of human performance is just that: Science. The research coming out every year is staggering and the knowledge that has developed just in the last 5-years is unbelievable. 

At SAPT, we only have human performance specialists on staff. Not hobbyists. Professionals. As such, our charge is to ensure that the programs and, ultimately, value we deliver to our clients must stand at the forefront of the industry. 

Since we’re diving right into science, let’s take a look back at the simple example of sitting = bad and moving = good. Okay, I agree. But, let’s take that deeper. Let’s be a little smarter about this and ask some more questions:

We know that the common mal-alignments in the body ultimately stem from poor pelvic balance and that is, in fact, causing the postural asymmetries.

But what causes this poor pelvic balance in the first place? Traditionally, we’ve chalked it up to an increasingly sedentary environment - too much sitting, not enough moving. Even for children. In fact this problem first develops in children, all children. 

Let’s go deeper still. There is actually something else going on besides our chair bound, screen driven environment. It just so happens that if you look very deep, like inside your body, you will discover that the muscle responsible for respiration, the diaphragm, is actually itself asymmetrical! In fact, the thorax is packed with asymmetrical situations: the heart sets on one side, the liver on the other to adjust the diaphragm is divided into two domes (on the right and left sides) one dome is smaller and weaker than the other. This sets off a precipitation of events. All of which ultimately influence our athletic performance, efficiency, injury patterns and more.

Posture

Let’s break this down a bit further. It’s important to grasp this point. If you can grasp this, then you will understand our methods: All kinds of important parts of the body attach and interact with the diaphragm. Since, by our bodies’ design, one side of the diaphragm is stronger than the other and that means that certain compensatory patterns always develop. Always. If you are a human you have these patterns. 

The diaphragm is stronger on the right side, this ultimately means that we favor (and overwork) the right side of the body. While the left side becomes weakened and inefficient. Similar to having a dominant hand, the right side of the diaphragm is everyone’s dominant side.

After understanding this as fact, we can see the commonplace asymmetries develop: one shoulder higher than the other, the rib cage set at predictable angles from right to left and front to back, the pelvis rotated predictably.

Injury Potential and Predictability

Alright, we’re getting back on solid footing. The by-design asymmetry of our diaphragm causes the postural asymmetries that cause, over time, injury. This is another fact.

How many times has a well meaning coach had an athlete statically stretch chronically tight hamstrings? Do they ever regain the proper ROM? Nope. But, those tight hamstrings are actually indicative of a risk for injury that points to pelvic misalignment and, you guessed it, points then towards diaphragm and thorax corrections that MUST occur before high performance can ever be achieved.

Another common example: How many times has a pitching coach focused their injury prevention program to address only the throwing side? Their thought being that they need to strengthen and protect the side of the body that gets worked all the time. WRONG. Good gracious that’s just layering on the problems. The body needs to be balanced out for high performance. 

Sub-Optimal Performance

Let’s continue to talk about the pitching coach who runs a one sided arm care program. Hey, it kind of makes sense. You throw with one arm, why wouldn’t focus on strengthening the musculature on just that side? 

Because over time you create many layers of dysfunction. These layers can be very hard to peel back in older, trained athletes. These layers will inevitably limit the lengths of their careers (from a physical standpoint).

Never, ever layer strength on top of dysfunction. The potential for injury skyrockets (that’s my opinion) and it becomes very difficult to make the foundational corrections (to backtrack). 

The result? The athlete has now gotten “stronger” and tighter and more imbalanced in the pursuit of increased performance. 

What should the approach have been? Fix the imbalances first, prioritize this as essential to performance, then and only then, begin to strengthen.

Respiration

When respiration isn’t occurring efficiently, an athlete’s ability to recover between bouts of training (or plays in a game) will be suboptimal. Potentially leading to injury, compromised decision making (think ability to read a developing play), lost points, or a Loss.

Gait

We’ve established that the diaphragm will cause poor pelvic balance. But what does that mean for gait?

“Walking and breathing are the foundations of movement and prerequisites for efficient, forceful, non-compensatory squatting, lunging, running, sprinting, leaping, hopping, or jumping ONLY WHEN three influential inputs are engaged: proprioception, referencing, and grounding.” [PRI coursework]

Pulled muscles, ligament tears, rolled ankles can all be traced back to a pelvis, and thus, breathing problems.

Turns out, that tilted and rotated pelvis can be a real problem!

How many great (or on their way to great) athletic careers have been stopped in their tracks by an injury?

How to fix: Zone of Apposition

Moving forward with the understanding that breathing really is the key to life, we have to ask: how do you fix this?

There is something called the Zone of Apposition (ZOA) and this is the area where the diaphragm and ribcage overlap each other. We want to maximize this overlap through proper ribcage positioning.

Here’s the good news: train the ribcage to be in the proper position and now those imbalances start to clear up. The benefits include:

• Better ROM at all joints
• Better recovery for bouts of work
• Less compensatory patterns throughout the body

Now we can work on performance!

How we use/integrate breathing drills to achieve performance improvements

Ground based:

Against gravity —> Static

Against gravity —> dynamic & sub-max: These drills are any movement in which we can take the opportunity to work on proper alignment of the ZOA and respiration while moving our bodies with or without load. A standing dumbbell shoulder press is an excellent example of a sub-maximal exercise that can be executed with consideration to breathing (or not).

Against gravity —> dynamic & max: again examples include actual lifts but this time at maximal effort or maximal speed. The deadlift is a good example. Taking the opportunity to set the ZOA is what ultimately will fire the core, protect the spine, and make for a more productive lift. And, YES, it IS possible to be very strong and execute max effort with perfect form!

What the athlete gets as a result:

• Better movement patterns (without forcing it)
• Fewer injuries
• Better recovery (between intense bouts and sessions)
• More bulletproof and awesome

It seems that to truly get what we want from our bodies, we need to first take care of some of the deepest considerations: diet, breath, mindset pop out to me. 

Running Sports: Groin Prehab

After experiencing, for the first time in my career, an athlete with a repeated groin injury. ***I understand groin injuries to be common, but honestly I'd not ever encountered many!*** I became obsessed with understanding the mechanisms for why this happened. As with most things with the body (biomechanically speaking), once you understand where one piece of the puzzle fits, the rest of the pieces fall into place.

In the old days of physical therapy, athletic training, and strength/conditioning, an injured muscle = a weak muscle. Identify the injured/weak muscle and strengthen it. Period.

Lots going on!

Once the pain went away, the advice from trainers and PT's was usually to keep stretching "the area is tight (oh, and weak, so keep strengthening too)." And the athlete would get sent back to S&C for continued strengthening of the weakened area and return to sport performance training. 

Unfortunately, more often that I'd like to count, the injury returned. Time and time again. The outlook for injured athletes, always seemed bleak. It always seemed this would be a nagging issue, no matter the severity.

Fortunately, we know better now - the olden days of working on strengthening injured muscles and looking no where else for dysfunction is over! Just kidding, this is still how most PT's and AT's approach injury.

Back to my injured athlete, after taking a look at her stride, I noticed a very significant hip drop. And a hip drop, boys and girls, is a prerequisite for a groin strain.

Now I knew where to get started. Getting the hips even in striding motions would be the solution. But, wait, there was something else needing attention first! In a previous post, I've called it Priority #1, check it out to understand how the zone of apposition must be corrected before moving into a prehab/rehab protocol.

Once the breathing patterns and rib positioning were improved, we were able to move on to working on preventing another strain.

Below I've got a couple samples of some of the drills we used. But no matter the actual drill, the theme here, and non-negotiable, was hip evenness. That was the main goal. Everything we did must come with even hips. Hips not even after cueing? Okay, that's fine, let's adjust the range of motion. So, as you look at the videos, please remember hip stability, control, and evenness are the top priority for an athlete when groin strain prehab/rehab are on the menu!

Beginner progression

The Single Leg Stance Series is a good option for someone who is recently out of their rehab protocol or can be easily used for a very specific warm-up to improve hip proprioception and and understanding of the relationship your foot has with the ground. 

Performance Injury Prevention

For a healthy athlete, this Groin Series gets a lot accomplished in just 3 movements. This series would NOT be appropriate for someone who is still in a weakened state. Rather, save this for when you've worked back to full health and strength and are looking to keep another groin injury at bay.

Groin injuries don't seem to get a lot of attention, but I think they should. Try a full speed deceleration, change of direction, or even acceleration the next time you've got one!

Coaching Vertical Jump with a Valgus Collapse

Ahhh, the knee cave, my old friend. This, by far, is the most common strength and movement pattern deficit I see in developing athletes. More officially known as a valgus position of the knee, it signifies not only a severe lack of specific and general strength, but also may be an indicator of poor body control overall (due to other common muscular strength deficits that generally come as part of the "package").

The valgus position, in my experience, is an oversized red flag waving high in the air. This red flag is warning of a looming knee ligament injury.

This is a very important topic, as most coaches, parents, and athletes have no idea how to correct the problem or even identify that it is a very big - and potentially dangerous - problem.

Check out the video where I break down film of an athlete in for training and discuss what I've found and how we're going to fix the problems:

Coaching the Forearm Wallslide

A deceptively simple exercise, the forearm wallslide delivers a huge ROI:

Priority #1: Breathing

If you were to say to me in 2006, Hey Sarah! Guess what?!? In 10-years you will be laying the foundation for high performance by pounding the crap out of breathing drills. I would have believed you***. It's pretty obvious, when you think about it, but the evidence for it's true importance has only been surfacing over the past couple of years. 

This is an insanely complex topic that can literally have an effect on the obvious: your ability to recover effectively between bouts of intense exercise allllll the way to the obscure and surprising: regaining normal range of motion about joints that have been previously all kinds of locked up.

So, here ya go. My long-winded explanation of why you or your child may be doing do many drills to re-pattern their breathing. The concept of training breathing patterns now forms the foundation for all SAPT athletes.

Below I've organized a loose hierarchy of what proper breathing actually accomplishes for us humans:

Life Support

Like everything else in the body we adjust to sub-optimal patterns and just assume everything is A-OK (ex: somehow staying alive when only eating frankenfoods). In this case, I'm referring to our bodies amazing ability to be totally out-of-whack and yet not collapse in on itself, biomechanically speaking.

But, as professionals in the industry of human performance, we know that those common mal-alignments in the body ultimately stem from poor pelvic balance and that is in fact causing the postural asymmetries.

What causes the problem with the pelvis in the first place? Traditionally, we’ve chalked it up to an increasingly sedentary environment - too much sitting, not enough moving. Even for children. In fact this problem first develops in children, all children.

So, let’s take it deeper. There is actually something else going on besides our chair bound, screen driven environment. It just so happens that if you look very deep, like inside your body, you will discover that the muscle responsible for respiration, the diaphragm, is actually itself asymmetrical! In fact, the thorax is packed with asymmetrical situations: the heart sets on one side, the liver on the other to adjust the diaphragm is divided into two domes (on the right and left sides) one dome is smaller and weaker than the other. This sets off a precipitation of events. All of which ultimately influence our athletic performance, efficiency, injury patterns and more.

Posture

Okay, let’s break this down. It’s important, so try to stay with me… I’m also working hard to keep up with myself. All kinds of important parts of the body attach and interact with the diaphragm. Since, by our bodies’s design, one side of the diaphragm is stronger than the other that means that certain compensatory patterns always develop. Always. If you are a human you have this pattern. 

The diaphragm is stronger on the right side, this ultimately means that we favor (and overwork) the right side of the body. While the left side becomes weakened and inefficient. 

From here we can see the commonplace asymmetries develop: one shoulder higher than the other, the rib cage set at predictable angles from right to left and front to back, the pelvis rotated predictably.

Injury Potential

Alright, we’re getting back on solid footing. The by-design asymmetry of our diaphragm causes the postural asymmetries that cause, over time, injury. 

How many times has a well meaning coach had an athlete statically stretch chronically tight hamstrings? Do they ever regain the proper ROM? Nope. But, those tight hamstrings are actually indicative of a risk for injury that points to pelvic misalignment and, you guessed it, points then towards diaphragm and thorax corrections that MUST occur before high performance can ever be achieved.

How many times has a pitching coach focused their injury prevention program to address only the throwing side? Good gracious that’s just layering on the problems.

Sub-Optimal Performance: Layers of dysfunction

Let’s continue to talk about the pitching coach who runs a one sided arm care program. Hey, it kind of makes sense. You throw with one arm, why wouldn’t focus on strengthening the musculature on just that side? 

Because you frack up the entirety of the athlete, that’s why.

Never, ever layer strength on top of dysfunction. The potential for injury skyrockets (that’s my opinion) and it becomes very difficult to make the foundational corrections (to backtrack). 

The result? The athlete has now gotten “stronger” and tighter and more imbalanced in the pursuit of performance. 

What should the approach have been? Fix the imbalances first, prioritize this as essential to performance, then and only then, begin to strengthen.

Recovery during repeated efforts

When respiration isn’t occurring efficiently, an athlete’s ability to recover between bouts of training (or plays in a game) will be suboptimal. Potentially leading to injury, compromised decision making (think ability to read a developing play), lost points, or a Loss.

Gait

We’ve established that the diaphragm will cause poor pelvic balance. But what does that mean for gait? 

“Walking and breathing are the foundations of movement and prerequisites for efficient, forceful, non-compensatory squatting, lunging, running, sprinting, leaping, hopping, or jumping ONLY WHEN three influential inputs are engaged: proprioception, referencing, and grounding.” PRI 

Pulled muscles, ligament tears, rolled ankles can all be traced back to a pelvis, and thus, breathing problem.

That tilted and rotated pelvis can be a real problem!

How many great (or on their way to great) athletic careers have been stopped in their tracks by an injury?

How to fix: Zone of Apposition

Moving forward with the understanding that breathing really is the key to life, we have to ask: how do you fix this?

There is something called the Zone of Apposition (ZOA) and this is the area where the diaphragm and ribcage over lap each other. We want to maximize this overlap through proper ribcage positioning.

Here’s the good news: train the ribcage to be in the proper position and now those imbalances start to clear up:

• Better ROM at all joints
• Better recovery for bouts of work
• Less compensatory patterns throughout the body

Now we can work on performance

How SAPT uses/integrates breathing drills to achieve performance improvements:

1. Ground based - 90/90, etc
2. Against gravity —> Static
3. Against gravity —> dynamic & sub-max
4. Against gravity —> dynamic & max

What the athlete gets in return:

• Better movement patterns (without forcing it)
• Fewer injuries
• Better recovery (between intense bouts and sessions)
• More bulletproof and awesome

With regards to training the ZOA, it's not a matter of if it needs to be trained, rather the important aspect is for the coach to assess and determine what level the athlete needs to be placed at to get started and progressed forward.

***I'm sorry, I lied - in 2006, I was 25 - knew virtually nothing - and it was hard to tell me anything unless it was about box squats, deadlifts, or the bench press.