Developing the Multi-Dimensional Athlete, Part I, By: Tony Reynolds, MS, CSCS, YCS II
Important Notice
Tony Reynolds, Progressive Sporting Systems Inc, and their associates
and affiliates are not affiliated with Anabolic Steroids in anyway and
do not promote or encourage the use of these drugs. His articles within this section of our site are published to offer a broad range of fitness and nutritional knowledge that will help you to achieve your health and fitness goals without the use of Anabolic Steroids.
Multi-directional training is here in full force. For many individuals the key to athletic development lies in the development of multi-planner strength, power, and movement. The use of linear single joint activities is no longer considered optimal in the performance enhancement paradigm.
Although the importance of this type of training is supported by many of the top strength coaches, how to implement this training still tends to elude many individuals in the field.
The elements of strength, power, balance, agility, coordination, proprioception, core and joint stability foot/hand speed, hand eye coordination, reaction time, energy systems development, mobility, and flexibility need to be addressed in a periodized fashion. Each component should be integrated into each daily training session.
The daunting task of throwing all of these elements into a pot and coming out with some semblance of a program can be very challenging. Coaches should take time to learn about each of these elements and its relationship to their sport. This will give them a starting point from which the growth process can begin.
Within this article I have included preliminary information for a 12-workout multidirectional movement protocol that can be utilized in the initial learning stages of any athletes training program regardless of age, gender, sport, or experience
The intention of this article is not just to produce a protocol that coaches and athletes can blindly implement, rather an example that can be used as a learning tool. As with any protocol, a full understanding of where and why each drill is implemented must be present. Once this understanding is achieved, coaches will be able to modify protocols to meet specific needs much more efficiently.
Expand Your Horizons
Foremost, I would like to say that every coach has a different perspective on how and why they implement their programs. Each coach has been handed a different blend of experiences that they utilize to create their unique coaching palate. It is from this palate that they create their masterpieces. With experience these palates have a tendency to change. As they change, so does the scope of their programs.
Although each coach must try to expand their horizons, they must learn to stay within their means. Implementation of elements that are not understood will do nothing more than create problems. Education should always precede implementation.
Finally, never forget that there are many paths to the same destination. Many are vastly dissimilar, but they all end at the same location. By this I mean that if the philosophies presented within this article do not fit your mind set, keep shopping until you find ones that do.
The Protocol
There are 3 different components each consisting of 4 similar workouts. Each page of the protocol consists of 1 component (and its 4 workouts). Each of the four workouts for each component is listed in columns headed by a date box (Date: __/__/__) and indexed with 1-4 (located at the bottom of the column).
Perform workout 1 of each component in succession. Upon completion of the workout 1’s, continue to workout 2, than 3 and so on. Use the blanks located on the workouts to log your dates and times for future reference.
Each component is made up of different elements which include the warm-up, neural acceleration drills, movement dynamics drills, testing drills, flexibility, etc.
Due to the extensive scope of the individual elements of this protocol, I will break them down into several articles. This article will take you through the different warm-ups for each component.
The Warm-Ups
Each component has a warm-up located at the top of the page. This warm-up should be performed each time that particular component is used.
Warming up for any type of training is vital to injury prevention and for maximizing performance. Warm-ups prime the systems of the body preparing them for vigorous and intense activity. A well-developed warm-up serves many purposes. It:
- Elevates core temperature
- Increases muscle and connective tissue elasticity
- Improves movement mechanics
- Increases proprioceptive awareness
- Strengthens the stabilizers of the joints and spine
- Increases dynamic flexibility
- Primes the nervous system
- Psychologically prepares you for activity
Each warm-up should prepare the athlete for the activities presented in the workout. This means that different types of workouts should utilize different types of warm-ups. Always be aware of the focus of your training session and make sure you target those elements during your warm-up.
Make sure that your warm-up is challenging. If you can perform the warm-up on “auto pilot”, it is not optimally preparing you for the workout. Every warm-up should necessitate focus and concentration. You should not be able to hold a conversation or pay attention to the activities of others while you work.
Rather than using all uniaxial single plane activities incorporate multidirectional movements. Perform lots of rotation that involves full ranges of motion. Utilize a unilateral base of support through portions of your warm up (whether using your arms or legs for support),
Many of the joint stabilizers are submaximally stimulated when using bilateral support. By performing unilaterally based activities, these stabilizers can be engaged and developed.
Use dynamic rather than static activities during your warm up. You are preparing your body for motion. The best way to do this is by using motion. Static stretching activities do little for movement preparation and can lead to muscle fatigue.
Furthermore most static stretches are narrow in scope. These stretches only stretch the muscles in the specific joint configuration utilized during the stretch. Movement on the other hand, uses a seemingly endless variety of joint configurations and muscle contractions (Note: Static stretching can be used post warm-up if you have excessively tight muscles or imbalances. Stretch those areas and move on).
Finally, break a sweat!!! If you are not sweating by the end of your warm-up, you probably are not that warm.
Medball Warm-Up
Due to their design, medicine balls allow you to work any possible range of motion in its entirety. This promotes the development of specific strength and power more precisely than any other type of weighted activity. With medballs, you can work the exact multi-planner range of motion that is utilized in sport. This allows for the extensive orchestration of the stabilizers, neutralizers, and prime movers within the same neuro-patterns as the targeted activity.
When performing the medball warm-up, chose a medball that is 2-3 kg in weight. If a medball is not available you can use a 5 or 10 lb plate or dumbbell.
· Squat and Press- Assume a stance that is approximately 1.5 times shoulder width with your feet pointed forward (changing the angle of your foot stance will shift the stretch within the hip. You can change your stance periodically to change the stretch). Hold a medball at chin level. Push your knees out to the sides and shift your weight to the back side of your heals. Keep you head up and your back arched as you push your hips back, drop your shoulders forward, and bend at the knees (hip movement should precede bending at the knees). Descend into a full squat. Push your knees out to the sides during the entire descent. Your weight should reside and the back side of your foot. Your lower legs should be perpendicular to the ground (do not let the knee track forward or inward as this is a common mistake). You should maintain a constant arch in the lower back. If your back is rounding decrease the depth of the squat to a depth where you can control your posture. Reverse the motion and return to the top. At the end of the assent, press the ball overhead maximally, and then return it to chin height. If you are having problems learning this technique, start by assuming the bottom position while sitting on a bench or box that places your thighs parallel to the ground. Perform the assent and the press and than return to the seated position. Make sure to push your hips back (as if you are reaching with your glutes) during the descent sit in the same location you started from.
· 1 Leg Chop- Hold the medball over head at arms length while standing on one leg with a slight bend at the knee. Chop the medball down to the ankle of the base leg by bending at the hip. As you are chopping down, kick the free leg and the hips back. Keep your back flat and your body weight on the back half of your foot. Work on maintaining your balance and control. Do not let the base leg hip push out to the side, or the lower back round.
· Lunge and Reach- Take a maximal step forward with either foot. As you step reach out with the same side arm (use a palm up grip on the medball). Reach the medball as far in front as possible and touch the back of the hand to the floor. Lower you shoulders as deep as possible. (Note: the front knee angle should be 90 degrees or greater). Return and switch sides.
· Chop and Twist- Assume a slightly wider than shoulder width stance. Hold a medball between your hands above your head at arms length. Chop the ball down between your knees flexing at the hips and rounding the back. Reverse the motion and twist to one side as you ascend. Chop again and twist to the other side.
· Figure 8- Holding the medball between your hands at arms length, twist from the hips and torso and draw a maximally sized horizontal sweeping figure eight with the medball. Perform the prescribed number of repetitions, and then reverse the direction of the pattern.
· Lat Lunge and Twist- Hold a medball between your hands with your arms resting in front of your body. Lunge laterally by stepping to the side. Keep the trail leg straight, push the hips back and bend at the knee until the front thigh is parallel to the floor (if you have tight hips you may not be able to get this low, just go as deep as you can). Extend your arms (and the medball) out fully in front of your body in a “front raise” fashion as you descend into the lunge. Keep your shoulders square to the front. Keep your weight on the back half of your bent legs foot and the trail legs foot flat on the ground. The lower leg of the bent knee should be perpendicular to the floor and you should not flex the knee joint to any less than 90 degrees. At the bottom of the lunge, twist maximally over the knee that is in front, and than toward the trail leg. Keep your spine tall during the twist (try not to lean forward or to either side). Return to the center and than back to the top by stepping back toward the trail leg. Repeat stepping to the other side. If you have a problem getting this technique assume the bottom position while sitting on a bench or box that puts your bent legs thigh around parallel to the floor. Perform the rotations and than extend the bent leg until it is straight. Bend that knee again and return to the seated position. Repeat all the reps on this side before performing the reps on the other side of the body. Once this feels natural try performing the same motion with out the box and starting at the top. Stay in the stepped out position and perform all of the reps on one side before moving to the other. Once this is comfortable, try performing the activity as described above.
· Twist- Hold a medball in one hand (palms up) at arms length. Keeping your eyes on the ball (keeping the head forward as you rotate anchors the top of the spine minimizing its ability to fully rotate) rotate using your hips and torso maximally to the side of the arm holding the medball. Keep a tall spine and do not lean forward or to the side. Reverse the motion, switch hands when directly in the front, and repeat on the other side.
· Squat and Reach- Hold a medball in one hand, palm up, with the arm fully extended in front of the body. Perform a wide stance squat as described in the squat and press (without the medball at your chin). During the decent reach out maximally with the medball. Sit as low in the squat as your hips will allow. Return to the top, and repeat with the other arm.
Jump Rope Warm-Up
The jump rope is a long forgotten tool that is priceless. Not only does it serve as a great way to warm up, it helps to develop timing and reaction. Many athletes lack these valuable assets, and can benefit greatly from this type of training. I also feel that it is a great way to prepare the body for more dynamic plyometric type activities.
When performing the jump rope warm-up, find a rope that rotates easily without twisting. Cheaper jump ropes have a tendency to twist and inhibit the exercise. If you find that your rope does this periodically switch hands so the handle that was in the right hand is in the left and the left is now in the right. This will untwist the rope as you go.
To calibrate the length of the rope, step onto the middle of the rope and bring the handles together (make sure the ends of the rope are even). Stand tall and adjust the rope until the bottom of the handles are even with your armpit.
While performing these drills, jump only high enough to clear the rope. Many individuals jump excessively high and have to slow the rope speed to compensate. Assume a good rhythm and stay relaxed.
· 2 Feet- Keep your feet together and bounce using the ankle joint and calf musculature without letting your heals touch the floor. Keep a slight bend in the knee and hip joints and keep your head up.
· 1 Foot Right/Left- Using the same criteria as above, stay and your right or left foot for the entire drill. Focus on your balance. You should not deviate from your starting point.
· Alt. Feet- Alternate feet on each rope rotation. Try to stay relaxed and keep your feet close to the ground
· High Knees- Drive the knee up until you achieve a 90-degree hip angle. When you drive the knee up dorsiflex the foot. The foot should stop directly under the knee creating a 90 degree angle at the knee joint (a common mistake is to either kick the foot out in front of the knee or to tuck it under the hip). Keep a tall spine and do not lean or round your back with the knee drive. If you have trouble maintaining your posture lower the height of the knee drive until your mobility improves. Make sure the knees come directly up in front of the body and return to their original start location.
· Side To Side- Keep your feet together as if they are in one shoe. Jump side to side (1 direction per rotation) without any linear deviation. Try to stay tall and maintain a good posture.
· Linear Scissors- Start with one foot in front of the other. Switch every rotation.
· Backward- Use the same criteria as the 2 Feet drill except rotate the rope backwards. Be sure to stay tall (many times individuals tend to lean forward at the hip during this drill).
Movement Prep. Warm-Up
· Jog- jog for 3-5 minutes. Start at a comfortable pace, and increase until you perspire.
· High Knees-Drive the knee up until the thigh is parallel to the floor and dorsiflex the ankle. There should be a 90-degree angle at the hip and knee. Keep the head up and maintain a hips/spine tall posture during the entire drill (do not lean forward at the hip as this is a common flaw that will decrease the ability to fully flex the hip). The arm action should appose the leg action. As you drive the high knee leg back down the concomitant elbow should drive down and back. Rotate the arm about the shoulder and avoid excessive extension of the elbow joint. Maintain approximately 90 degrees of flexion at the elbow joint and use a range of motion where the hand travels from the lower face to hip pocket (minimize lateral deviation of the arms). The arm action should oppose the leg action but should be equally aggressive. Aggressive drive the leg down and through the floor.
· Butt Kickers- Start with an aggressive jog. Keep your spine tall and you’re your eyes forward. Concentrate on an aggressive arm drive (down and back) keeping your elbows bent to 90 degrees and rotating at your shoulders. Forcefully snap your heels back until they comes in contact with the buttocks (if you have tight quads you may not be able to touch (do not lean forward at the hip as this is a common flaw in the drill).
· Sumo Squat Walk- Squat into a deep squat as described in the squat and press (minus the medball) with the arms fully extended in front of the body for balance. Push your knees out laterally until they are directly over you heels (if you have tight hips you may have to bring your stance in to accomplish this). Keeping your weight on you heels, toes forward and maintaining this squatted position walk forward.
· Lunge and Twist- Roughly measure the distance from the bump directly under you knee cap to the floor. Mark this distance on the floor. Stand with your toes just before the beginning of the mark and step forward until your heal is just past the end of the mark. Make sure the front foot points forward. Kneel down until the back knee is touching the ground (If you are on a hard surface place a small pad under your knee). Avoid forcefully contacting your knee to the ground. The toes of the back foot should be down and the heel directly above. Keep your spine straight and your head up (Do not let the hip of the down knee push out to the side). This should create a straight line that is perpendicular to the ground and that runs from your heel through your hip to your shoulder. Your front knee should form a 90 degree angle. If the angle is less slide your front foot forward until you have this angle. Hold your arms forward and twist over the knee that is in front. Keep your spine tall and do not lean in any direction. Return to the center and perform the twist to the other side. Return to the center and push through your front heal to return to the top. Avoid letting your shoulders drop forward when your push with your front foot. Step back so your feet are together behind the mark. Step out with the other foot and perform the same action on the other side. Once you can comfortable perform this activity with proper form, lunge without letting the knee touch the ground. Assume a bottom position that places the down knee approximately 1 inch off of the ground before twisting. Pay particular attention to your balance. Keep the weight centered between your front foot and the toes of your back foot.
· Elbow To Instep- Take a maximal step forward with either foot. As you step reach out with the same side arm and touch the elbow as close as you can to the ground at the instep of the front foot. Try to lower you shoulders as deep as possible. Your front knee angle should be greater than 90 degrees. Return to the top and step back so your feet are together. Step out with the other foot and repeat. If you do not feel a stretch slide the front foot forward.
· Lateral Lunge- Place your thumbs and pointer fingers together, lift your arms and push your palms out in front of your body. Create a diamond in the space created between your thumbs and pointer fingers. Maintain this position and lower your arms until they are resting in front of your body. Lunge laterally by stepping to the side. Keep the trail leg straight, push the hips back drop the shoulders forward (by flexing at the hip not rounding the back) and bend at the knee until the front leg is parallel to the floor. Extended your arms out fully in front of your body in a “front raise” fashion as you descend into the lunge. Keep your weight on the back half of your lead foot and your shoulders square to the front. The lower leg of the bent knee should be perpendicular to the floor and you should not flex the knee joint to any less than 90 degrees. Keep your spine tall and head up. Return to the top by stepping back toward the trail leg. Repeat stepping to the other side. If you have a problem getting this technique, assume the bottom position while sitting on a bench or box that puts your bent legs thigh around parallel to the floor. Push through the heal of the bent knee, straighten the leg and stand up. Bend that knee again and return to the seated position. Repeat all the reps on this side before performing the reps on the other side of the body. Once this feels natural try performing the same motion with out the box and starting at the top. Stay in the stepped out position and perform all of the reps on one side before moving to the other. Once this is comfortable, try performing the activity as described above.
· Feet To Hands- Start in a push up position. Keep your core tight and maintain a straight line from your shoulder though your hip to your heal. Keep your knees locked as you use your ankles to walk your feet as close to your hands as your hamstring and calf flexibility will allow. You should end with your heals and the palms of your hands flat on the ground. If your hamstrings are to tight to allow this, bend your knees slightly until it is possible. Try to straighten your legs which should put your hamstrings and calf muscles into a stretch. If you do not feel the stretch move your feet forward or lower your shoulders by bending slightly at the elbows. Once you have achieved the stretch, contract you quadriceps maximally for 2 seconds. Use this contraction to further stretch your posterior leg musculature. Relax your quads and try to straighten your legs a little more. Walk your hands forward until you have resumed a perfect push-up position.
