1 Smart Training and Recovery Techniques for the Masters Athlete Jeanmarie Scordino M.Ed. Exercise Physiologist, FAFS ACSM-HFI, NSCA-CSCS, ACE- CES

2 OBJECTIVES Understand the basic biomechanics needed for functional movement Discover strategies for design to help train for sport Learn and tweak specific techniques to improve mobility and stability

3 Training and Recovery

4 Issues for the Master Athlete Injury Decreased Performance Skills Power output Aerobic Muscle, tendon, ligament Joint, bone

5 Principles

6 M ovement

7 Strategies

8 Finding the Transformation Zone CHANGINGDIRECTION

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11 Real motion of the bone REAL Relative motion the joint feels RELATIVE

12 Techniques

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19 SPORT SPECIFIC MOVEMENT

20 Exercise is Optional… Movement is Mandatory

21 Thank you!

22 Resources and References GIFT- 40 week Fellowship in Applied Functional Science. Gray Institute of Functional Transformation 3D Maps Certification - Gray Institute of Functional Transformation Functional Movement Screen (FMS) Titleist Performance Institute Nike Golf Functional Performance system

23 Joseph M., Hosling K.L. Tiberio D. Lower Extremity Kinematics of a single-leg squat with an orthotic in male and female college athletes. Journal of Applied Biomechanics 2014, 30: Beaulieu M.L., Youkeun K.O., Bedi A., Ashton-Miller J.A., Wojtys E.M. Does limited internal femoral rotation increase peak anterior cruciate ligament strain during landing? American Journal of Sports Medicine, 2014, 20, 1-9. Murray E., Birley E., Twycross-Lewis R., Morrissey D. The relationship between hip rotation range of movement and low back pain prevalence in amateur golfers: An observational study. Physical Therapy in Sport, 2009, 10: Lee S-P., Powers C.M. Individuals with diminished hip abductor muscle strength exhibit altered ankle biomechanics and neuromuscular activation during unipedal balance tasks. Gait and Posture, 2014, 39: Kopper B., Csende Z., Trzaskome L., Tihanyi J. Stretch-shortening cycle characteristics during vertical jumps carried out with small and large range of motion. Journal of Electromyography and Kinesiology, 2014, 24: Sung P.S., Lee K-J., Park W-H. Coordination of trunk and pelvis in young and elderly individuals during axial trunk rotation. Gait & Posture, 2012, 36:

24 J.A. Nyland, D.N.M Caborn, R. Shapiro, D.L.Johnson DL. Fatigue after eccentric quadriceps femoris work produces earlier gastrocnemius and delayed quadriceps femoris activation during crossover cutting among normal athletic women. Knee Surg, Sports Traumatol, Arthrose 5 (1999): R. Fagenbaum, W.G. Darling, Jump landing strategies in male and female college athletes and the implications of such strategies for anterior cruciate ligament injury. Am J of Sports Med 31 (2003):