RSSWhat About Abs?
Feb 20
EMG of Football Throw
Feb 15
Studies of the overhead throw are most commonly performed for the sport of baseball because every athlete in baseball must have the ability to throw well to participate in the sport. However, in the game of football the quarterback displays the same overhead throw techniques as in baseball. According to Kelly, Backus, Warren, & Williams (2002), state, “Although the football throw is similar in some respects to other overhead throwing motions, the increase weight of the football (0.42 kg versus 0.14 kg for the baseball) appears to affect shoulder position and stresses throughout the throwing motion”(837). The increase weight and shape of the football may allow for different firing patterns of the muscles that accompany the shoulder. In this study, an electromyographic (EMG) analysis was done on the overhead football throw to give quarterbacks, coaches, strength coaches, athletic trainers, and physical therapist a better understanding on how to strengthen, prevent injuries, and treat injuries of the overhead football throw.
For instance, in 2002 a study was performed using videos of quarterbacks in the National Football League (NFL) and fourteen male participants who’s skilled levels ranged from recreational athletes to collegiate level athletes who all had experience of throwing a football. First, researchers analyzed the videos of the NFL quarterbacks to break down the phases of the football throw. The phases consisted of early cocking, late cocking, acceleration, and follow-through. According to Kelly et al. (2002) state,
Early cocking was initiated at rear foot plant and continued to maximal shoulder abduction and internal rotation. Late cocking started at maximal shoulder abduction and internal rotation and ended with maximal shoulder external rotation. The acceleration phase began with maximal shoulder external rotation and ended with ball release. Finally, the follow-through was defined as the phase from ball release to maximal horizontal adduction (838).
After the phase analysis was complete, an EMG was performed on the fourteen male participants using fine-wire and surface electrodes. Each participant was allowed a total of twenty throws into a net that was approximately ten yards away. After the data was collected from the EMG analysis, researchers separated the muscles into two groups. Group I muscles which consisted of the supraspinatus, infraspinatus, anterior deltoid, and middle deltoid showed static levels of activity throughout the throwing motion. These muscles in group I stabilize the shoulder during the entire throwing motion. In addition, group II muscles consisted of the subscapularis, pectoralis major, and latisimus dorsi showed more activity during the acceleration and follow-through phases. The muscles in group II are responsible for throwing velocity and deceleration of the arm during the throw.
In my opinion, I believe that this study done on the overhead football throw was well done because it broke down the football throw into four simple phases which consisted of early cocking, late cocking, acceleration, and follow-through. From the each phase, you could easily break down the movements to understand what muscles are being active through that specific phase of the throw. However, the study itself was very simplistic because it only examined what went on in the glenohumeral joint and not any other joints such at the elbow, wrist, trunk and especially the legs. I believe that the legs are the most important factor for a quarterback because the legs generated the most power in the throw and also important for balance. Just with any total body moment, it must involve the whole kinetic chain the build-up of momentum and power. Another thing that I thought was odd was that the subjects only threw from ten yards into a net. During a football game, a quarterback must throw a variety of passes which might consist of different lengths and velocities.
For instance, if I were to perform this study I would have the same idea but involve more passes of different varieties and not just throwing into a net from ten yards away. I would have the quarterback throw to an actual receive rather than a net because the study would come out to more of a realistic outcome. The receiver could run different patterns and have different displacements such as ten, twenty, and thirty yards away while the quarterback throws to him. I would also gather an EMG reading of the legs because and other joints in the body. Since, overhead throws are more associated with baseball; I believe that this study did a good job of opening up the doors to other researchers who want to explore more about the overhead football throw.
References
Kelly, B.T., Backus, S.I., Warren, R.F., & Williams, R.J. (2002). Electromyographic analysis and phase definition of the overhead football throw. American Journal of Sports Medicine, 30: 837-844. Retrieved November 9, 2008 from PubMed database.
“GIVE ME 100%”
Jan 25
You hear this phrase ALL the time on the field and the courts but what does it exactly mean? To me, it means that an athlete should do everything in his power to make the right decisions through internal instinct to produce a positive external outcome. Going 100% doesn’t mean to push harder, it means GET YOUR HEAD RIGHT and FOCUS on what needs to be done to achieve success. The mind & spinal cord (CNS) controls everything. It controls how you feel, how you think, your emotions, and decision making. No one is going to give you 100% effort if they are not stimulated andcoaches need to get the idea out of their head that giving it your all or giving 100% is measured by physical exertions because no player/athlete is going to give 100% if their mind is not in a state of motivation. In addition, I think there is a magical equation to get athletes to move and think with 100% effort without them knowing that they are giving it their all.
Here are a few of my thoughts to that equation:
1. Young athletes will get board with repitition and this is because if you do the same drills over and over the mind will regress in excitation and the body will be “just going through the motions”. Do something out of the ordinary such as playing a game of Tag as a warm-up. Tag is a great game to play because kids will be into while moving at intense levels while also working on their agility. The kids will be working hard and not even know that they are moving so well becaus they are having fun and laughing. If you get the kids laughing and having a good time from time to time then they will be more intuned to what you are trying to teach them.
2. You must ask your athlete questions such as “Why do you do this” and “Why would he/she do that” Asking questions is another way to stimulate the CNS because it prevents the athlete from just going through the motions. It prevents them from becoming just a body moving.
3. If you put them down…you must bring them back up. There are time which I am in competition mode and I’m all fired up and I tend to yell at my athletes to get my point across that the way they are performing is not okay and I expect more. However, if I do yell and scream do to their poor performance I always make it a priority to bring their spirits back up through encouragement and motivation.
We shouldn’t train athletes to become better…we should stimulate the mind to allow athletes to want to become better and strive to be the best at what they do. If you find the answer to that magical equation, you will be very successful at making athletes and the people around you better and it will in turn benefit you as well.
My Thoughts about Crossfit
Nov 28
I have been doing Crossfit for about 1.5-2 years and still to this day I attend Crossfit classes and I still go on the website to check out what crazy workout they have posted on the main site on a daily basis. In fact I took a three day trip with fellow Crossfiters to drive up to Aromas California to witness the 2009 Crossfit Games. The reasons I enjoy Crossfit are as follows:
1. It is intense! The reason why people do not see results in their training program is because they lack intensity into their workout.
2. Exercises involve compound movements and every movement involves 2 or more joints being moved in full range of motion (ROM)
3. The workouts are like a game. You are trying to beat the clock or you’re trying to get bragging rights over friends and other Crossfiter’s.
4. There is no routine and workouts are very different from one another. One day you might have to run 5k and the next day you might be snatching 75lbs for 75 reps. You really don’t know what to expect.
5. The Crossfit program does make you strong but it also makes you tough…real tough. Not only does it make you physically strong but mentally it turns you into a warrior.
However, I have a lot of issues when it comes to Crossfit training about the functionality, frequency, nutrition, and preservation of the human body. For example:
1. ALL CROSSFIT EXERCISES ARE DONE IN THE SAGITTAL PLANE. Crossfit claims that the movements (exercises) are functional but in reality, they are not. For example, whether you are an athlete or not the body must twist and turn to be functional to sport and or daily movements you experience in everyday life. In addition, most injuries occur in the transverse plane and the #1 rule with training an athlete or non-athlete is to prevent them from injuries!
2. Crossfit recommends that you train hard for 3 days and then take 1 day off. When people ask me how many days of the week they should workout, my response is, “It depends”….It depends because it whatever works for you. However, you must find an optimal ratio between work and rest that is good for you and not what others say. If you work too hard, you will become over-trained and from my experience with Crossfit, the 3:1 is just a little too much for me. It feels good for a week or two and then you start feeling fatigue pysologically and psychologically.
3. Carbs are bad: Crossfit does not like processed carbs at all. They believe in lean protein combined with the standard fruits and veggies are the way to go, and that is not a bad way to go but it is a very difficult road to travel. Once again, it depends on you the individual and how food responds to your body and your schedule. I suggest you eat carbs for breakfast and after you workout. The reason for this is because your body needs to store energy called glycogen in the muscles to be used during activity.
4. Where does foam roll and stretching fit in? IT DOES NOT. The Crossfit cool-down is to re-rack your weights and get out of the gym to eat your gluten free apple or whatever. There is not enough information that is documented to the Crossfit public to educate them on optimal alignment of the muscles.
6. No research: Little to no research has been done on Crossfit. Crossfit has great theories but I need to see that if I do it for the rest of my life, I will not have any arthromakanical issues.
To be continued………….
