1. SPORT SPECIFIC CONSULTING Athlete Power Development
Presented By: Robert Rose, CSCS
August 2009

2. SPORT SPECIFIC CONSULTING Athlete Power Development
Rob Rose, has been conditioning athletes since He is considered a leader in reaction and first-step training. Rob has used his innovative ideas in training top level professional, college, and amateur athletes for football, soccer, basketball, hockey, baseball and lacrosse. Rob is a graduate of George Mason University with a degree in Sports Medicine and worked for five years in the field of athletic training and sports physical therapy. He conducts lectures and workshops on sports-specific training throughout the area. Rob is dedicated to helping each of his clients reach their maximum potential in both athletics and life.

3. SPORT SPECIFIC CONSULTING Athlete Power Development
OVERVIEW
Definition of Core
Muscle Groups
Benefits of Core Training
Research
Drills/Exercises

4. SPORT SPECIFIC CONSULTING Athlete Power Development
DEFINITION
Center Point of all Power for the Body!
Effectively Recruit Trunk Musculature and Control Lumbar Spine During Dynamic Movements
Strengthening or Stabilizing Muscle or Muscle Group Establishing the Core

5. SPORT SPECIFIC CONSULTING Athlete Power Development
DEFINITION
Various Schools of Thought:
Entire Spine
Power Center: From Lower Ribs to Bottom of Butt (Joseph Pilates)
All of the Above Combined Plus Hip Flexors. (Strength/Performance Coaches)
Some Add the Muscles of the Scapulae

6. SPORT SPECIFIC CONSULTING Athlete Power Development
MUSCLE GROUPS
-Back
-Abdominals
-Hip Flexors
Product Description
Potential Clients:
-4 Million Teachers in United States
-140,000 schools
-Estimated 400,000 P.E. teachers and administrators
-Elementary School Fitness Games
How We Reach Market
- s
-In-services
-P.E. Tradeshows (AAPHERD, NASPE: 5,000+ attendees each)
Strengths / Weaknesses
-Strengths Weaknesses
-in-expensive -Promotion
-simple/ easy to use -Research for Potential
-online membership clients
-DONE!! -Vendors (large scale)
(no insurance, no customer service)

7. SPORT SPECIFIC CONSULTING Athlete Power Development
MUSCLE GROUPS
Back
Erector Spinalis Group
Inner Spine Muscles
Glute Muscles
Product Description
Potential Clients:
-140,000 schools
-500,000+ coaches
-250,000 fitness trainers or instructors
How We Reach Market
- s
-In-services
-P.E. Tradeshows (AAPHERD, NASPE: 5,000+ attendees each)
-Fitness Tradeshows (MACMA, CI, NSCA, AB)
-Vendors: (Power Systems, Fitness Quest, NZ Mfg.)
Strengths / Weaknesses
-Strengths Weaknesses
-Packages -Customer Service
-No inventory -Contracts
-Web

8. SPORT SPECIFIC CONSULTING Athlete Power Development
MUSCLE GROUPS
Abdominals
Rectus Abdominus
Internal/External Obliques
Transverse Abdominus
Product Description
Potential Clients:
-140,000 schools
-500,000+ coaches
-250,000 fitness trainers or instructors
-30 million+ athletes participating in youth sports
How We Reach Market
- s
-In-services
-P.E. Tradeshows (AAPHERD, NASPE: 5,000+ attendees each)
-Fitness Tradeshows (MACMA, CI, NSCA, AB)
-Vendors: (Power Systems, Fitness Quest, NZ Mfg.)
Strengths / Weaknesses
-Strengths Weaknesses
-Promotes VSC -Cost of Development
-Sport-specific (if no Coaches Choice)
-Cheap (Coaches Choice) -Customer Service

9. SPORT SPECIFIC CONSULTING Athlete Power Development
MUSCLE GROUPS
Hip Flexors
Rectus Femoris
Psoas, Illiacus
Sartorius, Tensor Fascia
Product Description
Potential Clients:
-140,000 schools
-500,000+ coaches
-250,000 fitness trainers or instructors
-73 million children
-$4.1 billion spent each year on athletic coaching
-30 million+ athletes participating in youth sports (not including college)
-approx. 36,000 athletes in FCPS alone!
How We Reach Market
- s
-In-services
-P.E. Tradeshows (AAPHERD, NASPE: 5,000+ attendees each)
-Fitness Tradeshows (MACMA, CI, NSCA, AB)
-Vendors: (Power Systems, Fitness Quest, NZ Mfg.)
Strengths / Weaknesses
-Strengths Weaknesses
-Sport-specific -Time consuming
-Used by a variety of individuals -Expensive to develop
-Inexpensive
Large database of drills

10. SPORT SPECIFIC CONSULTING Athlete Power Development
BENEFITS
Improve Balance/ Stability
Improve Posture
Improved Muscular Power
Improved Strength
Decreases Injury Potential
Increase Efficiency
Correct Imbalances/ Weaknesses
Better Sleep
Increased Energy Levels
SIX PACK!

11. SPORT SPECIFIC CONSULTING Athlete Power Development
RESEARCH
Decreased Core Stability May Predispose Athletes to Injury
-Appropriate training may reduce injury!
(Wilson et al., Journal of American Academy Ortho Surgery, Sept. 2005)
Female Athletes Increased Hamstring Strength and Vertical Jump Through PLYO and Balance Training.
(Myer et al, Journal of Strength and Conditioning, May 2006)
Centreville Football

12. SPORT SPECIFIC CONSULTING Athlete Power Development
DRILLS
Floor Exercises
-Crunch
-Alternating Pike
-Crunch Twist
-Abdominal Bridge Variations
-Plank Series
-Superman
-Russian Twist
-6 & 60s
-Leg Raise
-Oblique Crunch and Reach

13. SPORT SPECIFIC CONSULTING Athlete Power Development
DRILLS
Medicine Ball Exercises
-Sit-Up
-Standing Trunk Rotation
-Leg Raise
-Superman
-Walk-over
-Woodchopper
-Baseball Power Throw
-Modified Reverse Crunch

14. SPORT SPECIFIC CONSULTING Athlete Power Development
DRILLS
Exercise Ball Exercises
-Crunch
-Twist Crunch
-Back Extension
-Ab Bridge
-Kneeling
-Donkey Kick
-Hip & leg Raise
-Straight Leg Raise

15. SPORT SPECIFIC CONSULTING Athlete Power Development
Definition
Strength x Speed!
Stretch Shortening Cycle

16. SPORT SPECIFIC CONSULTING Athlete Power Development
Research
Combination of Core Training, Plyometrics, and Weight Training More Effective than Separate Programs
12 Weeks Proven as Adequate Time for Improving Vertical Jump
Upper Body Accounts for up to 30% of Vertical Jump Power

17. SPORT SPECIFIC CONSULTING Athlete Power Development
DRILLS
Power Exercises
Jump Series
-Power Jumps
-Quick Jumps
-Scissor Jumps
-Ankle Flips
Intermediate Jumps
-Tuck Jump
-Depth Jump
-Single Leg Bound
Linear Jumps
-Linear Bounds
-Power Skips
Chimney Jumps
-Power
-Tuck
-180s
ACL Series

18. SPORT SPECIFIC CONSULTING Athlete Power Development
DRILLS
Balance Exercises
1/2 Foam Roller Single Leg
Balance Board Ant/Post
Single Leg Hip Flex/Ext
Single Leg Trunk Flex
Bosu Single Leg Jump
Bosu Double Leg Jump
Bosu Single Leg Jump to 180
Single Leg Progression

19. SPORT SPECIFIC CONSULTING Athlete Power Development
Core/ Power Training References
Roniger, R.L. (2002). Training improves ACL outcomes in female athletes. Biomechanics, 1, 1-6.
Boden, B.P., Griffin, L.Y., & Garrett, W.E. Jr. (2000). Etiology and prevention of noncontact ACL injury. The Physician and Sportsmedicine, 28(4), 1-9.
The anterior cruciate ligament: injury and rehabilitation. (2002). In Crystal Clinic Health Information. Retrieved February 28, 2006, from
Hudson, J. L. (1986). An investigation of stored elastic energy usage in women and men. In: L. Bunker & D. Owens (Eds.), Proceedings of the Southern Association for Physical Education of College Women Fall Conference (pp ). Carrollton, GA: West Georgia College.
Bompa, Tudor, Total Training for Young Champions, Human Kinetics, 2000.
Hudson, J. L. (1986). Coordination of segments in the vertical jump. Medicine and Science in Sports and Exercise, 18,
Gehri, D.J., M.D. Ricard, D.M. Kleiner, and D.T. Kirkendall. A comparison of plyometric training techniques for improving vertical jump ability and energy production. J. Strength and Cond. Res. 12(2):
Hudson, J. L., & Owen, M. G. (1985). Performance of females with respect to males: The use of stored elastic energy. In: D. A. Winter, R. W. Norman, R. P. Wells, K. C. Hayes, and A. E. Patla (Eds.), Biomechanics IX-A (pp ). Champaign, IL: Human Kinetics Publishers.
Radcliffe, James, High-Powered Plyometrics, Human Kinetics, 1999