Risk Reduction is the key to preventing ACL injuries. Chris "Tex" McQuilkin joins us to share how Power Athlete HQ is building better movers.





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Movement is going to be our common language



HELPING PEOPLE UNLOCK THEIR ATHLETIC POTENTIAL.



Empower your performance



Non-Contact Injury Risk Reduction



Athleticism will be the focus



Create a common language between coaches, strength coaches, parents, and athletes



Primal Movements



Vertical pushVertical PullHorizontal Push / PullX-SquatY- LungeZ- Stepup



In sports, none of the movements are isolated, but in the weight room, we train them as isolated planes.



The frontal plane is the back injury prevention lane



Create a systematic approach



Demands of Sport



Reverse engineer the sport



Athlete Assessment



Identify potential and limitationsDO NOT DO 1 REP MAX with HIGH SCHOOL ATHLETESLimiting factors - what happens to their head, their core during the lift



Develop a Program



Based on your individual needsDON’T take the college program for top recruits at D1 school



Injury Prevention - 27 minutes



We need valuable scalable tools that use common language so the coaches can correct it easily without the Medical Professional there



Train them to see movement



Stu McGill’s Big 3



Assessment - each set and rep in the weight room should be used to assess.



Integrate correctives into a program



ACL Injury Prevention Model



ACL Tear Mechanism



Quad dominanceLigament dominanceAsymmetryLeg dominance - plant leg or kick legJump tuck testLooking for one hitting the ground firstTrunk DominanceTrunk leaves the center of gravity and compromises the muscle is the largest problem that is modifiableCan not jump and land repeatedly in the same spot



Athlete Assessment



TrunkHeavy Barbell - relativeDeadbug and spidermanAdd 5lbs each session to the 3x5Primal X-Y-ZShow where they are weak withing the lunge or step-upFrontal PlaneTransverse PlaneCan you separate knees from shoulders?



Corrective Exercises



ReeducationTeaching them how to moveWarmupsBest chance to implement corrective exercises.  Work within the window of their normal warmupsAccessory Work



Neuromuscular reeducation - 41 minutes



Quad Dominance - use: Power Athlete SeeSaw WalkLigament Dominance - triplanar arch...have them work barefoot and do toe yoga stuffAsymmetry - Symmetry trainingTrunk Dominance - Trunk Strategy - overload and give them the opportunity to make adjustments



Phases of Neuro reeducation



AlignmentForce ReductionForce Production - Coaches often jump to this because it is easy to put in a spreadsheet and “showoff”Isometric Force - Protective Force - Overload - show you can move well then we add load



Principle of specificity



The Warmup



Rename it if you need to so they take it seriously



Why - enhance athleticism



Every day is a way to get really good and master your movementPsychological gives you a chance to get a feel for the athletes and how the day will go.



Risk Reduction through Anatomy Warmups



Pre-warm up warmup - do a lap/motion without lollygaggingIso-Stability - establish a posture and then challenge itFeet and anklesPrimal MovementsCombining primal movementsEnergy systems - what does the game call for...represent the highest demand they will see in competitionX-factor



Training vs Competition



Avoiding talking about ACL injury prevention before the game, but build it into the normal warmupBe mindful of your words



Injury Prevention Integration  - 57 minutes



Accessory Work



Why - work mitigating factors



StructureRemodeling - never accept flat feetWe can remodel archesTri-planar arch developmentHypertrophy - increasing the cross-sectional massInter/INTRAmuscular Coordination



I need it difficult in a controlled environment so that I can trust they can handle it in an uncontrolled one.



Execution



Look