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Joint Mobility in Rowers

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  1. Joint Mobility in Rowers Jonathan Jenkins Washington College Head Strength and Conditioning Coach

  2. What’s the Secret? • Muscle Isolation? • Supersets? • Flexibility? • Circuit Training? • Body Weight Exercises? • Power Training? • Mobility? • Crossfit?

  3. Where S&C is Heading Movement Approach vs. Joint-by-Joint Approach

  4. Mobile, Stable, Mobile, Stable, Mobile Shoulders: Stable T-Spine: Mobile Lumbar: Stable Hips: Mobile Knees: Stable Ankles: Mobile

  5. Dysfunction • Ankle loses mobility = knees suffers • Hip loses mobility = lumbar suffers • T-Spine loses mobility = shoulders suffer

  6. Rowers L5 and S1

  7. Increased Ankle and Hip Mobility for Rowers • Greater flexibility down the slide • Optimal leg angle coming into the catch • Greater overall lumbar spine stability • Less likely to shoot your tail • Less likely to overextend back at finish

  8. What to do? • Proper warm-up • Foam Roll • TFL, Glutes, IT Band, T-Spine, Lats • Hip/Hamstring/Quad Stretches • Overhead Dowel Squats • Squat Holds • Unilateral vs. Bilateral Exercises (single leg/arm vs. two leg/arm) • Supine vs. Prone Exercises (stomach vs. back)

  9. Every Athlete is Different! Val DiLisi Vs. Ashley Myles

  10. Key Takeaways • All rowers need a proper warm-up protocol • Don’t be sucked into the fads • Stress proper technique • Recognize and stop poor technique • You need as much strength as you do mobility

  11. What We Do September: Instruction, development October: Building strength November: Building strength December: Building strength February – Mid-March: Hit our peak strength levels Mid-March-Mid April: De-load, higher load, low volume, promote power Mid-April: Increased mobility, flexibility protocols, lighter weights, short circuits promoting muscular endurance May: National Championships