Knees 4 Speed -training manual (with videos and pics)

KNEES 4 SPEED -PROGRAM
Athletic Development & Injury Prevention for Young Female Athletes

Hello fellow Coach and Athlete,

The epidemic of sports related injuries, such as ACL-injuries, is at all time high and particularly young female athletes are suffering from it. There are, without a question, several reasons for this; genetics, hormonal levels, Q-angles, rest, nutrition, ankle taping and so on. However, it has been clearly demonstrated, that with proper exercise program combined with an adequate recovery, we can definitely decrease and prevent a great number of these injuries.

A great thing is that while we work on injury prevention, we can fully focus on athletic development at the same time. In fact, prevention of injuries is basically training for speed, strentgh, flexibility and athleticism with a particular emphasis on balanced and skill-focused development of all motor components and elements of movement.

I get tired of hearing of another injury, whether it is ankle, knee, lower back or shoulder. In the KNEES 4 SPEED -training program I have created a systematic approach to training for performance while addressing many of the movement-based reasons for injuries. Please, remember that the program is useless without proper application and instruction; that is where the art of coaching and the individual care comes in.

I ask you to read the manual and use the content of the program responsibly adjusting it according to your target group and needs. Remember, this is not a rehabilitation program! If you have pain or problems with your knees, go to the specialist instead of doing these exercises. Rehab and prehab are not the same thing!

Be strong and courageous!

Tommi Paavola

KNEES 4 SPEED TRAINING MANUAL AND VIDEOS HERE!

3 Key elements that make a high performance warm-up

1. Activate, don't pacify! - Avoid sleepy and boring warm ups -

"So, jog around the field two times and sit down for 10 minutes and do static stretches." No way! 
We would have just spent a total of 15-20 minutes of valuable practice time doing stuff that does not optimally activate the body or the mind for the practice or the game. If you have been doing "slogging" (slow jogging) and the same seated hamstring stretches as a warm-up for the past 8 years, it might be time for a change and I will tell you why. The "passive warm-up" radically underestimates what our bodies and our minds need for optimal warm-up and activation.

After the warm-up the athletes should have elevated their level of physical preparedness as well as mental level of focus. According to studies some warm-ups increase the performance by up to 20% and some decrease the performance by up to 17%. What kind of a warm-up would you like for your team?       

2. Sequence it! - Use a pre-movement check list to turn on all the systems -  

"Wing condition: check. Fuel quantity: check. Flight controls: check. Runway ready: check." 

When the pilot getting ready for take-off, he checks all the systems of the plane and turns each one of them on while going through a step by step check list. We can use this concept for movement preparation as well. But what does the check list for a dynamic warm-up look like?
Well, here is one example.

A) Flexibility and mobility of each of the six anatomical stations: check.
B) Stability and proprioception by activating the nervous system: check.
C) Fundamental movement pattern activation: check
D) Elastic elements preparedness with low to medium level plyometrics: check. 
E) Rehearsing the movement and locomotion skills related to the activity: check.      

3. Be consistent in long-term! - An enormous accumulative training effect -

How many practices you or your team have per week? How about in a year? Imagine the accumulative training effect of a 15-minute dynamic warm-up routine 3-5 times a week for 365 days. That is what I call a great tool for long-term athletic development. Step by step you are taking your athletes to a greater level in flexibility, core strength, speed and agility and it is all built-in in your practice routine.

With correct progressions in exercises you can do a really big portion of your supplemental training and conditioning within your regular movement preparation. How many times do we complain that we don't have time for doing everything; injury prevention, speed training, strength and flexibility and so on. Let me ask you this: Is there an any easier way to include vital part of training in your sport than this?   

Check out our new online resource, 368- Dynamic Warm-Up and Activation for warm-up exercise and movement progressions!  

Stay activated!

Tommi the Trainer

'Knees 4 Speed' -training for the female youth athlete

Let's look at one of the main reasons why a proper conditioning program can be so beneficial for a female athlete. Actually, TWO of the main reasons, the right knee and the left knee.
 
FEMALE ATHLETE'S KNEES AND INJURY PREVENTION

There are a lot of theories and studies on why females suffer more from knee-related injuries than men. Some of the possible causes have to do with the anatomy and physiology and others more with biomechanics and movement skills. Research says that for example in basketball there are about twice as much ACL-injuries with women than with men and in soccer the number is even higher. It is estimated that 38 000 female athletes suffer from an ACL-injury every year. 

The good news is that according to studies proper conditioning program can help decrease the non-contact knee injuries with youth female athletes by 88%. 

So what does the Knees 4 Speed -program consist of?

1. Activation and strengthening of the hip in all planes

The hip musculature has a huge role in controlling the movement of the knee. I have found that with most of my female athletes the muscles of the hip, including the great gluteus family, are often more inactive as with men. And we don't like muscles sleeping on the job. It creates a weak link in the chain and exposes the body for injuries. 
Without a comprehensive activation and strengthening program for the hip, the knee often remains weak and "defenseless" against the forces of deceleration when landing from a jump or when quickly changing direction.     

2. Turning the lazy foot into a great team player

The foot is the only connection to the ground for most of the athletes. At the same time, it is often one of the weakest areas of the athlete's body. With its 26 bones, 33 joints and two dozen muscles it definitely requires more of our attention.
A weak foot and ankle can not translate the ground reaction forces optimally and guess who has to pay for it? Well, yes, the knee and also the hip and even the spine. So, training the foot into a better team player helps the knee to do its job more safely.

3. Building a strong core in the upright position

Stability and dynamic control in the core region contributes to the stability and control of the knee as well. The functional strength initiates from the inside out and spreads from the center to the extremities. 
The core training that helps the knee the most has very little to do with sit-ups or crunches. Have you heard of anyone who suffered a knee injury while on their back on the ground? No, me neither. That is why the abdominal wall needs to be trained with the body position and the task of the sport in mind.   

4. Improving movement mechanics for efficiency

Improving movement mechanics in the context of preventing knee injuries basically means improving the skills of running, jumping, hopping, landing and change of direction. The emphasis is on the word SKILL. Improving a skill requires both a) deliberate, focused practice with quality repetitions as well as b) task-specific and more sub-conscious game and drill-applications. Fundamental movement patterns, such as squatting, lunging and single leg exercises are also part of improving overall movement mechanics.  

These are the four corner stones of the Knees 4 Speed -athletic development and injury prevention program for youth female athletes.

Do you know aynone who could benefit from the Knees 4 Speed -program? Call Tommi the Trainer at 201-677-8885 or email for more information.

Tommi the Trainer

PS: Knees 4 Speed -program is available for youth sport teams as well. 

Reference: Non-contact ACL-Injury Prevention for Females by Jason D Vescovi