1. Improving performance through a functional assessment Neil Lewis  07775 611809 / 01392 207783  www.exercisescienceconsulting.co.uk

2. Content What is function? Why is it so important to performance How do we assess it? What difference can it make to performance?

3. What is function? Functional movement – The right muscles, working at the right time, with the right intensity, to execute efficient and effective movement – Structure of muscle dictates its function Dysfunction – Muscles not performing to their designed function – Overactive muscle – tightness – Underactive muscle – weakness – Usually leads to pain and injury

4. Why is this important to performance? Functional Movement – Gluteus Maximus – Largest muscle in the body (power) – Primary role is to extend the hip – Contributes to knee stability Dysfunction – Tight quads - ^ contributor to power – Tight hamstrings – work harder to help hip extension – Knee instability – ^ ligaments and tendons – Lower back pain – hyper-extends to help hip extension

5. How do we train ours?

6. How do we assess function? Functional Movement Assessment Series of exercises to assess your mobility and stability Window to current level of function Scores between 1-5 (5 excellent) Total score and percentage – can track progress Can prescribe exercises to improve level of function Individual programme

7. Overhead Squat

8. Scoring 5. Top of thighs parallel to the floor, perfect spine positioning, bar in line or behind ears, heels stay in contact with floor throughout 4. As 5 if heels are raised 3. Reduced range either in the hips, ankles, shoulders and/or thoracic region but with good control throughout 2. Reduced range either in the hips, ankles, shoulders and/or thoracic region, lateral weight shift and lose of control 1. Very poor in all areas, possible further investigation required with physio

9. Common problems Tight hip flexors Tight quad and hamstrings Poor ankle and hip mobility Lower back pain – excessive back flexion Knee pain – weak glutes, tight IT band Shoulder/Neck pain – rounded shoulders

10. But is everyone the same?

11. What difference can it make? Reduce risk of injury Identifies areas of tightness and weakness Greater understanding of how YOUR body work Improve bike speed and energy economy Develop a programme which is individual to YOU

12. Train Smarter – Not Harder! Thank You