Shoulder Prehab & Rehab

Current information is showing a great increase in Shoulder Issues!!!

The Reasons are Multiple

1. Change in Lifting and/or Exercise Techniques taught or not taught - particularly where hands and arms are involved

2. Overuse - Improper maintenance

3. Lack of variety of movements. For example - Very few people do actual physical work, and have little to no participation in sports or physical activities.

4. Lack of Proper Training Protocol - Most programs are still, after all these years, Anterior Chain Dominant!

5. Training is resistance focused, not movement focused

Areas of Movement Development for Shoulder Prehab & Rehab

1.Scapula -Rotation and Retraction - Note* Thumbs Up, In, and DowN

2.Deltoid Development - Anterior, Medial, Posterior, Note*Thumbs Up , In and Down

3.Shoulder Rotation Inward and Outward/Up & Down - Down & UP- Note*using multiple planes - Note* Use Arm and Hand Rotation

4.Trapezoids- Elevation and retraction Note* variety of shrugs and upright row movements- Note* Multiple Planes

5.Neck –Flexion-Extension-Rotation - Spiral!

6.Lats –Retraction, Flexion & Extensions!

7.Stretching & Tractioning of the Shoulder

8. Compression for Circulation

KEY COACHING POINTS

1. Movement Patterns - Remember Body moves in Converging - Diverging Patterns as well as rotational and spiral Note * Use Them!

2.Integrate muscle groups - Search for the muscles that work in a movement - Make them all Work!

3.Powerful and Perfect Reps - Not Momentum and Ballistic moves to get a rep!

4.Muscle Growth Occurs when Variety is used and Resistance is used and Increased. **Note*** Proper eating must feed the growth!

NOTE! IT IS NOT ABOUT THE WEIGHT ! IT IS ABOUT THE QUALITY OF THE WORK !

Training the Neck & Biceps using Jump Stretch Bands

COMBO TRAINING OF THE NECK AND THE BICEPS - USING JUMP STRETCH BANDS

CLICK HERE TO SEE THE VIDEO
1.Target Areas

A. Triceps area - Focus on contraction of all three heads: inner, outer, & medial heads of the tricep!

B. Neck Area - Static contraction of the neck while doing tricep extensions - Use your power center (i.e. core) to stabilize!

C. Total Body Activation - Drive through the inside of the heels - keep the scapulas retracted - push through the stomach - pull through the glutes!

2. Actions - Contract as hard as possible (regardless of the resistance)

A. Static - Hold neck back - scapulas back - tricep extension - thumbs in - thumbs out - palms up - rotate thumbs

B. Rotate head, neck, & torso to the right and left - tricep extend - thumbs in, thumbs out, thumbs rotating

C. Rotational - trunk rotation right and left - when rotated tricep extend - use all thumb positions

3. Variations - Alternate tricep extensions right arm, left arm!

4. Key Coaching Points
A. Hold at full contraction and double set the full contracted position

B. Return to starting position slowly and under control

C. Move through the movement stopping and starting at different positions of contraction

D. Measure the neck before and after to see results of your full effort!

Testing the Learning & Teaching Principles

TEST TEST TEST

1. Test - Determine EMPHASIS!

Note: You GET WHAT YOU STRESS especially if you test!

2. Test - Your players for their TOTAL learning and understanding!

Note: Have them run the practice - run the drill - run group - run the team, etc.

*Having to TEACH IT requires you to learn the subject inside and out!

3. Test - DAILY to find out your teaching, and their learning weaknesses before its game day and it is too late!

Note: Daily tests and evaluations make Friday nights and Saturdays a vacation

4. Test - Should be PHYSICAL AND MENTAL INVOLVEMENT even in the classroom!

Note: Put them on the board, make them take notes, and keep a notebook.

*Read and Write - It sharpens them for the Fight!

5. Test - for feedback

Note: COMMUNICATION is King

TEACHING IS THE GREATEST WAY TO OBTAIN THE ULTIMATE MASTERY OF THE SUBJECT

Training the Traps & Biceps using Jump Stretch Bands

TRAPS AND BICEPS-key coaching points to be used with my TRAP AND BICEP VIDEO!(click to watch)

1. AREAS you should target - If you don't feel the muscles, you can't grow them!

A.Traps

B. Biceps

C. All other muscles should be activated at one time or another as you change positions and movements. This is Ground Base Training at its best!

2. ACTIONS - NOTE POWER OF CONTRACTION SHOULD BE MAXIMAL regardless of the size band you are using.

A. TRAP SHRUGS 1.ELBOWS BACK and beyond the sides. Pull them to the ears/ Keep Traps Re-Tracked/ Bicep Curl!

B. TRAP SHRUGS 2.ELBOWS AT THE SIDE /Bicep Curl and Shrug / Bring the Medial Delts to the ears

C. BICEP CURL ONLY 3./ELBOWS REST ON THE RIBS /Bicep Curl your hands to your ears /Rotate the thumb out and the little finger in

3. VARIATIONS

A. Rotate Right or Left and hold that position and repeat the above movements

B. Rotated Right and Left repeating the above actions

C. Thumb Position - Keep Changing - Thumbs up - Thumbs facing Palm Down - Thumbs out- Rotate thumbs through all three positions

D . Alternate BICEPS -Curling Right then Left

4. KEY COACHING POINTS

A.. Pressure through the inside of your heels as much as possible !

B.. Keep your Scapulas re-tracked and you will feel all the muscles in the body/ Power Center/ Ground Base!

Build Muscle through Food Discipline!

What is the best product to gain muscle? – Gary S.

Great question, Gary. The simple answer is not a product, but FOOD DISCIPLINE in addition to your workouts is the best way to gain muscle. To do the following is hard, but will give you results!

1st Step – Count your calories for a couple of normal days. Most drugstores have inexpensive calorie counting books, or there is a free app on the Iphone that does it too.

2nd Step – Count your meals. To maintain a healthy metabolism it is recommended to have 5-6 small, yet balanced meals per day

3rd Step - Evaluate your diet, making sure that each meal is balanced (carbs, protein, etc.) Your body needs balanced intake to get the most out of the fuel that you take in. (Dr Sears Book on the Zone Diet is excellent)

4th Step - Tweak your diet. Carbo load earlier in the day, focus on proteins later in the day.

Food is inexpensive and tasty compared to all of the supplements that are out there. Note the key word is supplement (replacing missing nutrients in our diet)

Eat right and you will achieve the results you’re after!

I hope these tips help. Let me know if you have further questions and how you’re doing!

Thanks,

Coach Bill Jacobs

Principle Three - Coaching Points

TACTILE LEARNING- DEMONSTRATION PLUS TRYING & FEELING ! FEEL IT TO ACHIEVE IT !!

1. TEACH THE WHOLE TO PART SKILL IE. FUNDAMENTAL THEN [ BREAK IT DOWN AND TEACH IT A PART BACK TO THE WHOLE]!

NOTE KEEP REPEATING WHOLE TO PART AND PART TO WHOLE !

2. TEACH THEM TO DO THE TASK PRECISELY [QUICK AND PRECISE NOT FAST AND FRIVOLOUS ]

3. TEACH THEM TO DO THE SKILL IN SLOW MOTION [FEEL EACH PART OR STEP]

4. TEACH THEM TO DO SKILLS FROM THE PROPER POSITION IE POSTURE TO ACHIEVE PROPER EXECUTION [ POSITON+ POSTURE= PERFORMANCE ]

5. TEACH PERFECT REPS [NEVER REPEAT MISTAKES, CORRECT BY OVER CORRECTION OR UNDER CORRECTION ]

NOTE : FOR EVERY BAD HABIT IT TAKES 5000 REPS TO CORRECT IT !!!!!

TEACHING NEEDS TO BE LEARNER ORIENTED !!!!

Teaching Principles Part 2

TEACHING PRINCIPLES

NO. 2 AUDITORY PRINCIPLE

1. CREATE CORRECT VERBAL VISIONS – THEIR MENTAL PICTURE OF THE TOPIC AND YOURS MUST BE THE SAME

2. DO NOT TELL THEM WHAT NOT TO DO EX- YOU ARE TOO HIGH!

3. DO NOT TELL THEM WHAT TO DO EX- STAY LOW !

4. DO TELL THEM EXACTLY HOW TO DO IT EX- LOWER YOUR HIPS /BEND YOUR KNEES/BE SPECIFIC !

5. HAVE THEM TEACH THE SUBJECT – THIS WILL TELL YOU IF THEY REALLY KNOW WHAT YOU WANT THEM TO KNOW !

COACHING IS TEACHING AT IT’S BEST! BO KNOWS