1. Activation and Speed Development Derek DeBarr Pleasant Plains High School ddebarr@ppcusd8.org Twitter @plainstrackxc

2. BIO 2012-13 IHSA Nomination for NFHS Coach of the Year USATF level 1 Certified USTCCCA (Track and Field Academy) level 1 Certified 2014 IHSA 4x800 State Champions 2012 IHSA 4x200 7 th place; 4x200 IPTT Champs Coached a total of 22 All-State medals since 2009 Coached 56 entries to state meet since 2009

3. What is Activation? Activation is a process to correct poor muscle recruitment patterns Muscles for some tend to fire from the various areas; not from the core of the body This is due to injuries over time The body then compensates; movement is essential Activation is a deep massage process to reverse this

4. What are the benefits? Shin splints and other overuse injuries have vanished- if the athlete agrees to activation Runners are able to improve form instantaneously Coaching becomes easier; the athlete is more capable of doing the movement asked of them Times have dropped dramatically

5. What are the Benefits? According to Dr. Tom Nelson: – 30% reduction in concussions – 70% reduction in fractures and surgeries – 45% reduction in overall surgeries

6. Before and After

8. Be Activated Athletes Nazareth Academy (2014-15 IHSA 5A Football State Champs) York Track and Field (2014 IHSA 3A Champs) Hinsdale Central Cross Country (2013-14 IHSA State Champs) Andre McGill (2015 IHSA 200 Meter Champ) Heath Warren (4:09 1600) Ally Goff Tyler Johnson David Shultz, Nik Georges (IHSA State qualifiers) About 100 Kids at the state meet (according to Coach Korfist )

9. 1-2-3 Principle The body needs to fire from the hips (1), then mid thigh (2), then calves (3) Over time, this becomes compromised The body may then fire from the thighs first (2-2- 3) pattern or from the claves first (3-3-3 pattern) It is even possible that hip flexion may begin from the shoulder (3-3-3 arm)

10. Patterns Different Patterns may exist on each leg 1-2-3: Correct sequencing; not default 2-2-3: Movement starts from thigh 3-3-3 Leg: Movement is initiated in calf 3-3-3 Arm: Movement is initiated in opposite shoulder

11. Symptoms 1-2-3 – Usually Injury Free 2-2-3 – Subject to non-contact knee injuries, sore hamstrings, very sore quads 3-3-3 Leg – Tight hamstrings, shin splints, tight/sore calves 3-3-3 Arm – “Tight” upper body runners

12. Technique Use the knuckle of any finger Make a smaller contact point with the bone Rub in a small circular pattern Rub until you feel the muscle/fascia relax

13. Points to Remember Stress is a big deal; the more stressed out the athlete, the less likely it is to work Breathing makes things relax faster Fighting prolongs the process Keep calm when administering activation No certification is needed, but it’s a good idea to only activate athletes with permission slips

14. Test for Movement Patterns Make sure the athlete is lying flat on their back Have the athlete lie with their palms facing up Make sure the athlete is not flexing their neck or making a fist (these are all “cheats”)

15. Tests for Movement Patterns Have the athlete raise their leg Place one hand on the athlete’s opposite hip Place your elbow on the athlete’s foot and push the toe out Push the leg down. If they are able to resist, they have a 1-2-3 pattern (they won’t)

16. Movement Testing Same as pattern one. Only this time, make sure the toe is down The toe does not get pushed to the side but stays straight If they can resist, the quad is doing hip flexion (2-2-3)

17. Movement Testing Same pattern as before Have the athlete dorsiflex the toe If they resist, movement is initiated by the shin/calf This is a 3-3-3 leg pattern

18. Movement Testing Same as before, only have the person lift their opposite arm in the air at a right angle to the ground Have them tighten their fist If they can resist, they have a 3-3-3 arm pattern (hip flexion initiates at the shoulder) If the athlete cannot do any of these, they are a “0”

19. Zone 1-Breathing Test: Simple hamstring flexibility Have the athlete lay flat, see how far you can bring the straight leg After zone one is completed, test again

20. Zone 1- Belly Breathing Deep breaths Watch if person breathes from chest or belly If shoulders raise, breaths are taken from the chest This means that the bottom lobes of lungs are not being fully used, limiting aerobic power Also means psoas and glutes are turned off

21. Zone 1-Breathing Step One: Using knuckle, rub along the diaphragm on the bottom rib Step two: rub along sternum Stop when you feel muscle relax; then move on

22. Zone 1- Breathing Practice belly breathing Athlete should try to inflate lower portion of stomach Deep breaths: breath in for 7 seconds Try to expel all the air at once If it’s not working, calm them down, circular fingers over mouth If you notice certain areas of the belly are not rising along the ribs, reactivate those specific areas on the rib cage

23. Zone-1 Breathing Retest flexibility If the leg does not come to at least 90 degrees, look for areas that are not rising when they are breathing and try again

24. Zone 1-Breathing

25. Zone 1-Psoas All movement should initiate from the hips Test: Same as the movement test for the 1-2-3 pattern

26. Zone 1-Psoas Place hands two inches down and two inches to the outside (lateral) of the belly button Press Up and In in a circular pattern Feel around (the athlete will let you know when the spot is correct) Go until the muscle relaxes.

27. Zone 1- Psoas Re test the leg If the leg holds, it was a success Alternate test: – Have athlete stand – Raise leg to above 45 degrees – If leg holds firm and does not catch lower down, it is a success – Also note balance (this is important for glutes)

28. Zone 1-Psoas Self activation Push “up and in” Do this for 15 belly breaths

29. Zone 1- Glutes Test Have athlete lie face down Athlete then lifts knee as far off the table as possible Then try to push knee to table Make sure tibia is bent in, not out (make sure the knee is at an acute angle, not obtuse.)

30. Zone 1- Glutes Using a circular motion, rub on the base of the skull (where the skull and neck meet) Do this for the entire base Move on when you feel the muscle relax

31. Zone 1-Glutes Step 2: Place your right hand on the athlete’s right base Using your left hand, dig fingers underneath the jawbone just underneath the ear Do this until the neck muscle on the right side relaxes Repeat for the other side

32. Zone 1- Glutes

33. Zone 1: Glutes Be sure to re-test when done

34. Zone 1- Glutes Self activation Hold for 15 belly breaths Do 8 belly breaths for jaw line

35. Further Resources http://activateanddominate.com/ - you can purchase activation sticks from this site http://activateanddominate.com/ http://www.slowguyspeedschool.com/ - Chris Korfist’s website http://www.slowguyspeedschool.com/ Illinois Track and Cross Country Association website (Tony Holler blogs) http://www.douglasheel.com/ - “inventor” of Be Activated http://www.douglasheel.com/