We know from the literature (Brazen et al Clin J Sport Med 2010) that when an athlete is fatigued, that their frontal plane motion increases. It is this increase in motion that is often associated with risk for lower kinetic chain injuries. As such, we need to train for this fatigue and create motor patterns in the primary motor cortex (higher centers of the brain) that control this excessive motion in these fatigued states. In other words, we need the default pattern that the athlete resorts to in a fatigued state to be a movement that controls frontal plane motion. The only way to create these default movement patterns is to train the athlete in a fatigued state.
Considering all this, the following a sequence is one that I do with a lot of my athletes. This is obviously a later in the game sequence and is one that I would consider aggressive (expect some muscle soreness from). What I am attempting to do is fatigue their gluts as much as I can, then require them to perform a task that will require frontal plane stability.
I have them do a sequence of side stepping with a theraband, retro monster walk, and glut bridges with 60% LOP on both legs and using a moderate resistance (green or blue band).
Next week, we will continue this discussion with looking at some specific exercises that incorporate some of the concepts we discussed with BFR to continue to push controlling frontal plane motion. Stay tuned as I am super excited to share with you. If you enjoy this blog, please share with your colleagues, athletes and training partners and please be sure to follow us on instagrm @ bjjpt_acl_guy and twitter @acl_prevention. Train hard and stay well. #ViPerformAMI #ACLPlayItSafe