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This is a java port of zxcvbn, which is a JavaScript password strength generator. - zxcvbn4j/ at master · nulab/zxcvbn4j. Functional Training Mark Verstegen was one of the first to break out of the track Think pool noodles, only a little more dense and larger in diameter. A-Z list of Gay Pornstars and Models - XVIDEOS. KONSHENS SONGS LIST DOWNLOAD TORRENT TeamViewer uses a the VNC server with placement or a bit, but to a new variables that are. Teamwork Whether you the cloud server PC together or the database including of people, but Collaboration в teamwork server for your. Install the TeamViewer a view in to silicon VS.

Good call, I only got around to seeing it a few months ago but absolutely loved it. Looks amazing, without being too showy, nichols knows when to stand back and just let the actors go for it… will definitely appear on the site soon! Thanks so much for doing this! Enter the Void and Irreversible would be nice additions. Thanks Elise!

Irreversible is in my to do pile, and I have a copy of enter the void but my friend wont let me watch it until we set up a projector… what a jerk! Hi, I love your website and choice of films. Maybe you could put up some Mr. Nobody screencaps. Thank you for your time! I come to your brilliant website constantly for reference and sometimes to just look.

Thanks again. Paul, glad you like the site, everything bar wise blood and risky business really risky business? Ive a Polanski box set sitting beside me waiting fora few free hours… the others will get seen to too I promise. I love the score in that film. Have you considered Mr. Nobody directed by Jaco Van Dormael. I think the use of color in the film is beautiful and there are so many great shots. Hope you considered it! This is a great site.

Hi Julian, Its been requested a few times, but I havent seen it yet. Hopefully I can get to it soon! I think the addition of Mystery Train by Jarmusch would be amazing. Lets not say something well regret in the morning jm! I love mystery Train but Paris Texas is in a league of its own! My workflow is thus 1.

Make a to do pile, its a combination of recommendations, stuff Ive been enjoying myself, stuff I want to rewatch…. I watch through the movies on VLC, usually between 3x and 4x speed while listening to podcasts, grabbing any frame that interests me. Depending on mood I could spend a few hours just doing the grabbing 3. This usually leaves me with around frames per film.

So the next step is to edit, usually there might be a week or 2 between the first grab and this edit stage. I view all the frames as a slideshow and I remove any frame that there are doubles of someone might be blinking in first frame and normal in second or remove any that seem less interesting this time around.

I go through the folder again immediately looking at the frames on large preview and try and remove frames that replicate a certain lighting style or framing. I run the images through a batch encoder with Irfanview to get rid of black borders on the image , rename the files, and conform them to jpg. Hi could you please tell me how you get the frames?

Could you please tell me exactly how you remove the black borders on the frames with infranview? Im not sure what the mac alternative to irfanview is. With BLu Rays I save lower resolution because otherwise the site would take forever to load.

This is such a great site, thankyou for doing this. You should definitely put a donate and wishlist link right at the top of the page for people to send you films, rather than all the requests. This site is a phenomenal reference. Might I suggest a contemporary cinematographer whose works has been far too overlooked? Antonio Calvache, for my money one of the best in the world right now.

In The Bedroom, Little Children, and the terribly underrated The Words, a movie you might want to have a look at for you blog. It is a film of stunning imagery and colors, almost from another time. I just finished watching a movie, and the whole time watching it, I kept reminding myself that the film ought to be on your website. French New Wave has the most beautiful filming, and this film was no exception. Hi dd, its a good suggestion Ive considered it before, in theory its an easy thing to implement, but it starts to get tricky with what falls into what genre.

And give some examples. If I can wrap my head around a way thats helpful and easy I will for sure get on it. Hi Jonas! I dedicate January to the best looking films of the year before so absolutely expect Only God Forgives and Mud to show up there.

Bronson is a great looking film and I have all the stills picked for it, will be uploading them next batch of uploads a month or 2. I havent seen it, but i will check it out. Will hopefully be doing a documentary week at some point this year so its a definite possibility. You should include Snow White and The Huntsman, that movie has some surprisingly stunning cinematography. Hi, loved your site. Good call, I heard them talk about broken circle breakdown on Filmspotting and Im intrigued to see it.

Blue is the warmest color will be up very soon, and Jagten is another Ive been meaning to watch but have menaged to not get around to! Thanks for the suggestions. Great Question new name Im sure if I answer it tomorrow it will be different. But lets try it out.

To be honest, I could easily list a 1, brilliantly artistic films, without even having to think about it I am a serious movie junky, avid collector, and true cinephile. So if you are looking for any further suggestions, or need any other input, feel free to email me at TearOrBeat hotmail.

Thanks so much for the recommendations! Keep them coming, I add every suggestion to my to do list, but it all depends on when I can track down a copy and get it up, but once its on the list it will make it to the site, sooner or later. SO keep them coming, love to hear them! Something for inspiration… Best shot films according to American Cinematographer. I love this site so much!

Thank you for doing this. I do wish you could search by genre though. A couple to add to the list. Great website! Could you please add Hedwig and the Angry Inch? John Cameron Mitchell is a wonderful director and also played the lead of the film. Nice that you are open for requests. I have just watched Uzak English title: Distant by Turkish director Nuri Bilge Ceylan and it is beautifully shot, which directly reminded me to check out whether there are stills of it on this side.

Uzak has a Kieslowski feel to it combined with in the winter scenery of Istanbul. The movie is definitely worth a watch… Anyway, great work sir. Thank you for putting so much effort. And a few more Mike Leigh titles? Hey guys keep the requests coming, I dont have time to respond to all requests, but every request makes it into my ever growing to do pile. I almost never create comments, however after looking at through a few of the comments on this page Films A-Z FilmGrab. Could it be just me or does it appear like a few of the responses come across like they are coming from brain dead folks?

Would you make a list of all of all your shared sites like your twitter feed, Facebook page or linkedin profile? Thank you very muhc. Such an admirer of your consistency, your selections and your eye. I follow this site for caps more than any other, there is so much great work on here. Excellent choices for caps, always excellent selections of expected shots along with unexpected ones. If I could make a personal request, I would love to see the Harry Potter series capped.

Would be great to see Return to Oz capped on here. And the new Macbeth looks stunning from the trailer. Simply wish to say your article is as surprising. Fine with your permission let me to clutch your RSS feed to stay up to date with coming near near post.

Thank you 1,, and please continue the enjoyable work. In Filmena you can watch the latest movies from hollywood with arabic, english, spanish, turkish subtitles. Hi, sometime last year I was the one who requested for Harry Potter screencaps unless others also asked. This site is, sincerely, by far my favorite website for screencaps. I check this place literally every day for new updates. I just wanted to say thanks for finally getting around to the series I can only imagine how difficult maintaining a site like this is , and I also wanted to say something else just to get your own input on it.

As I said that I browse this site daily, whenever I watch a new film that I love, or you update with caps of a film I love as with Potter right now , I always save the caps to my phone and later post them on my instagram. As I presumed your answer would undoubtedly be yes, I just wanted to say that as a heads up for lack of better phrasing. Sharing the love and boosting the sites visibility is always appreciated but by no means a necessity. The only problem which will arise is knowing which Blu-ray Player to decide on.

Do you often lose connectivity for a home Wi-Fi network. Most basic routers only use a range around feet, so should you want more long then, you can obtain a range extender for ones network. Noida Extension is really a location that provides great connectivity and is particularly close to Delhi along with other regions in the NCR. Best wifi repeater It provides online services for instance Netflix and Amazon Video on Demand new at all to Vera Cast this coming year to stream movies.

Security camera system reviews In comparison, companies distributing or retailing excellent CCTV surveillance systems tend to be likely to provide quick or perhaps free delivery services. Ciekawy blog. Tak trzymaj. Oby tak dalej. Thank you for this! Beautiful film. Hiya, just wanted to point out that the links for The Omen and Night of the Hunter are broken.

Meyer , Star Trek , dir. Abrams , Star Trek Into Darkness , dir. Abrams , White Hunter, Black Heart , dir. Eastwood , Nixon , dir. Stone , Any Given Sunday ; dir. Stone , Election ; dir. Payne , The Swimmer , dir. Pollack ncr.

It would be good if introduced a system of key words tags For example looking for footage blue writing blue,the search engine shows all the footage of blue. Or auto and get all the frames where there is a car. Just wanted to thank you so much for creating this website, its super useful for both creative purposes I personally use it for color studies for paintings and being able to explore the best parts of cinema : , im sure you have plenty of requests, but when you do get to it can you please add the great gatsby 70s version and slumdog millionaire, thank you so so much :.

Love your website! I am kind of surprised that this movie hasnt found its place yet on this website. Keep up the great work! Any and all from director John Cassavetes would be a grand addition please! Are you tired of being human, having talented brain turning to a vampire in a good posture in ten minutes, Do you want to have power and influence over others, To be charming and desirable, To have wealth, health, without delaying in a good human posture and becoming an immortal?

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I just know I have not stooped too long at any point to lie down and I have no intention of doing that; I love to search and to learn. The perfect program is to me the Holy Grail. Some day I will be able to look at someone and know exactly what I want to do and why. These next pages outline the last five years in the journey toward that perfect program.

When you train those who make their living from sport, you assume a responsibility. You hope to make better athletes and better people. Both jobs require great thought and great care. If you are reading this, there is a good chance we are very much alike, and for us, like the perfect wave for a surfer, the perfect program is elusive.

In the past ten years I have ridden a roller coaster that probably makes me appear confused to the casual reader. Information comes at us at a rapid pace, and many of the self-evident truths not longer look so ironclad. Stretch more or stretch less? Squat with one leg or two?

What do we really know? I hope at the end of the book, you feel as if you have moved another step down the road to that perfect program, the one that produces tremendous gains with no injury. Every time I sent a client with an injury to a physical therapist, the report that came back was short: Most often the injury occurred because a stabilizing muscle was weak and stress was shifted to another muscle.

Usually, the weak muscles were stabilizers of the hip, spine or scapulo-thoracic jont. A trend became obvious: It always seemed to be the same muscles. Therapists frequently pointed at weakness in the deep abdominal muscles transverse abdominus and internal oblique , hip stabilizers gluteus medius, adductors and quadratus lumborum and hip external rotators , and scapula retractors lower traps and rhomboids. Each weak group seemed to be the cause of a different problem. Since we were repeatedly seeing the same weaknesses, why not address them?

We simply made a point of strengthening muscles our trainers and therapists said were consistently weak, even though our athletes had always trained with basic multi-joint exercises. Even performance enhancement comes in second to injury reduction. The coach uses bodyweight as resistance and attempts to employ positions that make sense to the participant.

The concept of functional training seems so intuitive, I used to struggle to find what could be objectionable to others, which it certainly has been. Functional training can therefore be described as purposeful training. Functional training and unstable- surface training are not synonymous. Unstable surface training is one aspect of the larger thought process that makes up functional training.

Unfortunately, these unstable balance trainers have become so synonymous with functional training, many consider them one and the same. Functional training is not so much about the gadgets used by physical therapists in rehab, but about the knowledge physical therapists have gained about why injuries occur. Functional training shifts the focus of exercises to incorporate stabilizer muscles because this is what physical therapists report as the source of injury. Watching collegiate or professional athletes train like powerlifters, Olympic lifters or bodybuilders began to make less and less sense as my knowledge expanded.

It is taking what we know and using that information to select exercises to reduce the incidence of injury and improve performance. Instability is a potential progression, but not the fundamental driver. Use What Works When reading this book it is very important to put aside any preconceived notions about the process of strength and conditioning. Think about practicing the art of common sense. As coaches and personal trainers, we continue to jump on and off the latest bandwagons.

Try to stay with ideas that work, and be wary of anything that seems too good to be true. Speed, movement ability, strength and power are all qualities that can and should be improved. Good strength and conditioning coaches are constantly scrutinizing their programs.

Every day I learn something that makes me consider a change in the program. These are not knee-jerk reactions, but rather the acceptance that there are many coaches and therapists pushing the envelope and developing better techniques. Your job is to get results, and to choose the methods that give you those results.

Occasionally you might reject popular exercises. Sometimes you stop using exercises you once liked. And every now and then, you pull something out of the second category and reincorporate it into your programs. Instead I evaluate each technique or concept for inclusion. Many coaches duplicate the program of the most successful team, but remember, much of that success may be due to recruiting, coaching or genetics.

Instead of copying successful teams or individuals, seek the techniques of those who consistently produce great results in less-than-ideal situations. More is Not Better Most young athletes and many young coaches think if two sets are good, four sets must be better. When you think of a strength program, remind yourself strength training is a game of stimulus and response.

The actual workout is a stimulus. The response occurs after the workout. The response is affected by the quality of the workout and by the quality of the recovery. Rest and nutrition have as much to do with success as does the workout program. The real key to a successful strength program is injury reduction. I used to say injury prevention, but in reality only divine intervention can prevent injury.

Injury reduction is a better representation of the goal. Wins can obviously be affected by talent and coaching, but in general, injury trends will not be as affected by these factors. Your number one goal is injury reduction, and after that comes performance enhancement. During my fifteen years of college coaching, I noticed an interesting trend. As we evolved from a traditional power and Olympic lifting program to a more functionally based program, our strength numbers stayed consistent, and our injury incidence decreased drastically.

Think about this as you read. However, much like the invention of modern plumbing and the development of the internet, strength and conditioning is constantly advancing. To be successful we need to advance with it. Functional Training Mark Verstegen was one of the first to break out of the track mold coaches were stuck in as he began to teach lateral and multi-directional movement with the same skill the track coaches taught linear movement.

This was my first step from strength and conditioning coach to performance enhancement specialist. The key to this process was accepting the fact that Mark and his co-workers were far ahead of me in this critical area. Functional training, core training and the proper use of unstable surfaces are only a few of the examples of advances that should be embraced and incorporated into a sound program.

We have far too many ostriches in our profession, content to coach with their heads in the sand. Technique… technique… technique. Never compromise. Do lots of push-ups, feet- elevated push-ups, one-leg squats, chin- ups and dips. Bodyweight exercises are humbling. Use these early and often with beginners. Not only will athletes learn to respect their bodyweight, but they will also see the value of these easy exercises.

Techniques If you are going to use the squat, teach bodyweight squats first. It is normal to be able to squat to a parallel position. Athletes who cannot may need work on hip mobility, ankle mobility or lateral hamstring stretching. If you choose to have your athletes squat, have them perform parallel squats without fail.

Our athletes do nothing but front squats to a femur-parallel position. We even use twelve-inch plyo boxes to ensure depth; we ask athletes to squat to a box that places the femur parallel to the floor. Although we may need different size boxes for different athletes, we arrive at a point for each athlete that defines parallel. If you use the bench press, no bounce, no arch. As soon as you allow one athlete to cheat or to not adhere to the program, others will follow.

Remember why athletes cheat: They cheat to lift more weight. Lifting more weight feeds their egos. Once you allow it to happen, cheating is very difficult to stop. To make your point, use exercises like pause bench and pause front squats. These exercises can be very humbling. Canadian strength coach Charles Poliquin has a principle called technical failure.

Technical failure means you never count a rep after technique breaks down. The key to a successful program is to try to see every set and coach every athlete. This is difficult, time-consuming, and repetitive. In fact, it is impossible. At the end of a good day in the weightroom, you should be hoarse and tired. A good strength coach will have sore legs and knees from a day spent squatting down to see squat depth. However, when I see the programs many of our elite athletes are given, I am both confused and disappointed.

Functional anatomy is not a theory. What we know about function is factual and is based on science and research. The idea that we need to isolate a muscle or that we need certain single- joint exercises for injury prevention has not been proven. Coaches need to move forward in their programming and begin to use exercises that make sense and will actually reduce the potential of injury. The functional continuum was first introduced in Functional Training for Sports to illustrate exercise choices on a continuum from least functional to most functional.

The categories are then further broken down into knee-dominant, hip-dominant, upper-body pushing and upper-body pulling exercises. The exercises progress on the continuum from machine-based exercises to exercises done primarily in the standing position. Exercises also progress from a stable system that does not stress stabilizers or neutralizers, to exercises designed specifically to do so. Stabilizers provide stability, while neutralizers prevent unwanted motion.

The first exercise sequence is knee- dominant lower-body exercises. In a leg press, as with most machine exercises, the athlete simply functions as the engine or force- producer. All of the stability is provided by the machine. The second exercise on the continuum would be a standing machine squat, progressing up the functional curve to a standing position.

The standing position is more sport-specific than lying, and may incorporate additional muscles not stressed in the leg press. However, stability is still provided by the machine. The third step up the functional continuum is to move to a standing squatting exercise. This will obviously stress the core to a greater degree. Many coaches consider squatting to be a good core exercise even though there is no unilateral or rotational stress. In fact, some coaches think squatting is enough core exercise.

The standing two-leg squat is the point where often even good strength coaches stop. Many coaches use ground-based exercises, but neglect to think a step or two further. The next step in the progression should be to work on one leg. From a functional anatomical standpoint, it is absolutely critical to be on one leg.

Just one. Have you ever had an athlete pull his hamstrings bilaterally? Not a chance. The muscles that support the lower leg in single-leg stance — the quadratus, glute medius and adductors — are not nearly as active in double-leg exercises. The final step in the continuum is a one-leg squat while standing on an unstable surface. Now the athlete must engage the prime movers, stabilizers and neutralizers while dealing with the additional proprioceptive input provided by instability.

Opponents of the concept of functional training are consistently trotting out poorly done studies to call functional training a fad. My experience does not bear this out: In six years of professional or Olympic-level soccer, our athletes had no ACL tears.

This is obviously anecdotal, but powerful nonetheless. Many of the concepts of powerlifting or Olympic-style lifting can be applied to a sound strength program, but remember those sports are different because in our other activities we infrequently have two feet in contact with the ground. Split squats incorporate balance, flexibility and single-leg strength. The hamstring is more of a hip extensor than a knee flexor.

In fact, the hamstring is actually a resistor of leg extension in sprinting. Leg curls do not provide useful, real-world strength. This will develop core strength, shoulder stability and single-arm strength. When choosing exercises, ask yourself why each is in the program.

The functionality of an exercise should be a key factor in choosing exercises for athletic development. Functional exercises will, by definition, be specific to a sport or activity. Progression from double-leg to single- leg exercises is important to most ground-based sports. Upper-Body Pulling and Pressing In most strength training programs, pulling movements such as chin-ups and rows are still given little emphasis.

Instead, most coaches and trainers have their athletes and clients perform lat pull-downs for the muscles of the upper back under the mistaken assumption this is all that is necessary. This type of program design leads to overdevelopment of the pressing muscles, to postural problems, and eventually to shoulder injury. A well-designed upper-body program should include a proportional ratio of sets of horizontal pulling and vertical pulling to overhead and supine pressing exercises.

There should be at least one set of a pulling exercise for every set of pushing. A poor ratio of pulling to pressing leads to overdevelopment of the pectorals and underdevelopment of the scapulae retractors, and predisposes athletes to overuse shoulder injuries, especially rotator cuff tendinosis. The incidence of rotator cuff tendinosis among athletes who perform a great deal of bench press and bench press variations is extremely high.

Many powerlifters accept shoulder pain as a part of their sport in much the same way swimmers or tennis players do. The reality is with a balanced program very few athletes should experience anterior shoulder pain. Anterior shoulder pain is not due to the bench press itself, but more likely to the lack of an appropriate ratio of pulling movements. The real key is for the athlete to possess a good ratio of pulling to pushing strength.

Consideration must be given to bodyweight, but an athlete capable of bench pressing well over bodyweight should also be capable of pulling his bodyweight, regardless of size. For example, a pound male athlete who can bench press pounds should be able to perform twelve to fifteen chin-ups, and a pound male athlete who can bench press pounds should be able to do five to eight.

Females may actually perform better in the ratio of chin-up to bench press. We have found female athletes capable of bench pressing their bodyweight can perform anywhere from five to ten chin-ups. Vertical Pulling Movements A well-designed strength program should include at least three sets each of two chin-up variations weekly, as well as a minimum of three sets of two rowing movements per week.

Either the specific type of vertical and horizontal pull, or the number of repetitions should change every three weeks; in some cases, both should change. An important point is not to get caught in the trap of adding chin-ups to your program, but not training them as a strength exercise. Vertical pulling movements should be cycled in conjunction with horizontal pressing movements like the bench press. If you are performing sets of three in the bench press, perform sets of three in your vertical pulling movements.

If you are performing pyramids, do the same with vertical pulls. Our male athletes very rapidly gain upper-back strength with this type of program. Treat vertical pulling as a strength exercise and you will see large increases in strength, and, most importantly, decreases in shoulder pain. Horizontal Pulling Movements Horizontal pulling movements are critical for two reasons. Although chin-ups and their variations are important, rowing movements specifically target both the muscles and movement patterns that directly oppose those trained on the bench press.

Despite their importance, rows are even more frequently omitted from strength programs. Rowing motions are an area of functional training undergoing great change. Force is transmitted from the ground through the leg to the hip via the biceps femoris and the glute max. The force is then transferred across the sacro-iliac joint into the opposite latissimus dorsi. The key in this system of cross- linkage lies not only in stabilizing the hip, but in engaging the muscles used in the proper motor pattern.

For this reason, all rowing motions except the inverted row and rotational row are performed with only one foot in contact with the ground. The hip rotator group and pelvic stabilizers are of particular importance because all force transferred from the ground must move through a stable hip to properly transfer to the upper body. Until very recently, the hip rotator group has been effectively ignored.

All force originating from the ground, whether a golf swing or a home run, must transfer through a strong, flexible and stable hip rotator group. The hip rotators must be given particular attention in program design. My good friend, physical therapist Gray Cook, has a gift for simplifying complex topics. In a conversation about the effect of training on the body, Gray produced one of the most lucid ideas I have ever heard.

His analysis of the body is a straightforward one. In his mind, the body is a just a stack of joints. Each joint or series of joints has a specific function and is prone to predictable levels of dysfunction. As a result, each joint has particular training needs. The table in the next column looks at the body on a joint-by-joint basis from the bottom up.

The first thing you should notice is the joints alternate between mobility and stability. The ankle needs increased mobility, and the knee needs increased stability. As we move up the body, it becomes apparent the hip needs mobility. And so the process goes up the chain — a basic, alternating series of joints. Most good coaches and trainers have given up on the old chest- shoulder-triceps method and moved to push-pull, hip-extend, knee-extend programs.

Still, the movement-not-muscles philosophy probably should have gone a step further. Injuries relate closely to proper joint function, or more appropriately, to joint dysfunction. Problems at one joint usually show up as pain in the joint above or below. The primary illustration is in the lower back. The intriguing part lies in the theory behind low back pain.

The new theory of the cause: loss of hip mobility. The problem is the hips are designed for mobility, and the lumbar spine for stability. The ankle is a joint that should be mobile and when it becomes immobile, the knee, a joint that should be stable, becomes unstable; the hip is a joint that should be mobile and it becomes immobile, and this works its way up the body.

The lumbar spine should be stable; it becomes mobile, and so on, right on up through the chain. Ankles lose mobility; knees lose stability; hips lose mobility. If somebody comes to you with a hip mobility issue — if he or she has lost hip mobility — the complaint will generally be one of low back pain. This is why we suggest looking at the joints above and looking at the joints below, and the fix is usually increasing the mobility of the nearby joint.

An immobile ankle causes the stress of landing to be transferred to the joint above, the knee. In fact, there is a direct connection between the stiffness of the basketball shoe and the amount of taping and bracing that correlates with the high incidence of patella-femoral syndrome in basketball players.

Our desire to protect the unstable ankle came with a high cost. We have found many of our athletes with knee pain have corresponding ankle mobility issues. Many times this follows an ankle sprain and subsequent bracing and taping.

The exception to the rule seems to be at the hip. The hip can be both immobile and unstable, resulting in knee pain from the instability — a weak hip will allow internal rotation and adduction of the femur — or back pain from the immobility. How a joint can be both immobile and unstable is an interesting question.

Weakness of the hip in either flexion or extension causes compensatory action at the lumbar spine, while weakness in abduction, or, more accurately, prevention of adduction, causes stress at the knee. Poor psoas and iliacus strength or activation will cause patterns of lumbar flexion as a substitute for hip flexion. Poor strength or low activation of the glutes will cause a compensatory extension pattern of the lumbar spine to replace the motion of hip extension.

This fuels a vicious cycle. As the spine moves to compensate for the lack of strength and mobility of the hip, the hip loses more mobility. Lack of strength at the hip leads to immobility, and immobility in turn leads to compensatory motion at the spine. The end result is a kind of conundrum, a joint that needs both strength and mobility in multiple planes. Your athletes and clients must learn to move from the hips, not from the lumbar spine. The lumbar spine is even more interesting.

This is clearly a series of joints in need of stability, as evidenced by all the research in the area of core stability. The biggest mistake we have made in training over the last ten years is an active attempt to increase the static and active range of motion of an area that requires stability. Most, if not all, of the many rotary exercises done for the lumbar spine were misdirected. Our lack of understanding of thoracic mobility caused us to try to gain lumbar rotary ROM, and this was a huge mistake.

The thoracic spine is the area about which we know the least. Many physical therapists recommend increasing thoracic mobility, though few have exercises designed specifically for it. A leader in the field, Sahrmann was early to advocate the development of thoracic mobility and the limitation of lumbar mobility. The gleno-humeral joint is similar to the hip.

The gleno-humeral joint is designed for mobility and therefore needs to be trained for stability. The need for stability in the gleno-humeral joint presents a great case for exercises like stability ball and BOSU push-ups, as well as unilateral dumbbell work.

In the book Ultra-Prevention, a nutrition book, authors Mark Hyman and Mark Liponis describe our current method of reaction to injury perfectly. Their analogy is simple: Our response to injury is like hearing the smoke detector go off and running to pull out the battery. The pain, like the sound, is a warning of some other problem. Icing a sore knee without examining the ankle or hip is like pulling the battery out of the smoke detector.

The relief is short-lived. Every day, I learn more and more about the body. What I learn allows me to be a better coach and a better educator. Often, what I learn contradicts what I formerly believed, and you may find a few of those reversals between this book and its predecessor.

The reason for this is the reason we need to be careful with the whole functional training thing. In my experience, the better the athlete, the better the compensation. The only way to analyze the motion of an elite athlete is to slow him down and look at static postures, active ranges of motion and stability. The red flags hide until they become a full-blown injury.

Then we are forced to back up and attempt to fix what is now broken. In other words, wait until it breaks and then ask a physical therapist to fix it. With a tool like the FMS, we get to close a few barn doors before the horses get out. The key to understanding and using the screen lies in realizing it is just what the name implies. It is a screen. It is a basic tool to look at patterns of movement and bilateral imbalances. It is not meant to be a program design system.

The FMS is a great way to begin a program. The FMS and its results create an immediate bond between the client and trainer or the athlete and coach. Even if the program is not individualized in any way, the athlete or client feels his unique concerns are now being addressed.

The answer is yes, but probably not the way you might think. I want to get my athletes better. In spite of that, I may be one of his biggest supporters and his best salesman. What this process really is about are results and best practices. How can I get the best results for my athletes? If my athletes achieve, if my teams wins, if my clients are free of pain, everything is right with my training world. The process is simple. In teams settings we do the same thing. My staff and I have used the FMS with enough athletes to see trends across a wide variety of sports.

In hockey the hip flexion pattern tested in the hurdle step assessment tends to be the most significant problem. As a result we designed a lot of our warm-up and pre- hab work to go after the hip flexion pattern. Another weak pattern in testing our hockey players was rotary stability. This meant we needed to upgrade our core work. Losing Control of the Program One area many strength and conditioning coaches get concerned with is losing control of their programs.

That will never happen unless you let it. The truth is as I understand more, I integrate more. The real question is do Gray Cook and the screen have the ability to make us better at our jobs and help us improve our athletes? For me I absolutely know they do. The things I have learned from Gray have been invaluable in my evolution as a coach. NFL strength and conditioning coaches like Jon Torine and Jeff Fish have developed group corrective strategies they like. I have also, but still use my favorite corrective exercises as a general team warm-up.

If you analyze the get-up, you see scapular stability, core stability and hip mobility, as well as single-leg patterns. Gray realized athletic teams, the military and other groups who wanted to use the FMS would feel limited by some of the corrective suggestions.

One get-up involves fourteen movements from top to bottom. It has a high neural demand and challenges both mobility and stability. In the manual, each step has corrective suggestions. The get-up has a left-right component, which lends itself to the exposure of asymmetry, a fundamental component of the FMS.

In addition, each part of the get-up uses one or two patterns of the FMS. The strength coach familiar with the FMS will see many options for warm-up and corrective exercises within the program. If a complete get-up is not possible for an athlete, have the athlete do three circuits of the corrective exercise suggested at the problem segment of the get-up. The FMS may not change what you do, but it will change how your players perceive what you do.

At the time, we noticed one significant thing: Our coaches all scored very high. The coaches at the time were all former MBSC athletes who had spent years on our program, and the results were clear… what we did worked. A program of functional exercises with lots of single-leg work and intense core work produced excellent scores. We then began to screen groups of normal athletes, athletes who did conventional bilateral training and machine training. The results were the opposite.

Dysfunction was everywhere. The net result? And the scores and obvious inabilities demonstrated by others reinforced what was lacking in other training. I once had a professional athlete tell me the test was impossible. I had to do it successfully three times to get him to believe it could be done. This guy could not even balance in the two- point position, much less move, yet he was playing in the NFL as a receiver.

After implementing a corrective strategy, his improvement was rapid and his injury risk decreased substantially. Influence of the Functional Movement Screen The concepts obtained from the Functional Movement Screen reinforced everything we believed, and added an entire level of thought process to what we did. The knowledge gained from Gray and from the screens drove us to new levels. When I first encountered him, he preached the idea of stability before mobility. We began to design all our strength progressions to develop stability first before progressing to mobility.

We also began to plan all our warm-up progressions to develop mobility, but only at the right joints. In a sense our approach to functional training became in a way anti-functional, using our joint-by-joint approach to simultaneously pursue stability in some areas like knees and lumbar spine, and mobility in others, such as ankles, hips and t-spine.

At the same time Gray continued to develop ways to distinguish between mobility and stability issues. The best example is the squat; if an athlete is unable to perform the overhead squat, or any squat for that matter, but in a supine position can flex the hips above ninety degrees and keep a flat back, the athlete has a stability issue.

The presence of mobility in an unloaded motion coupled with a loss of mobility against gravity clearly indicates a stability problem. The reverse would be the true mobility problem. This is best illustrated by an athlete who cannot get into the overhead squat position in standing or when lying on the back. In the second situation, a true mobility problem, the athlete does not have the mobility necessary to do the movement. The lack of control ability leads to an apparent loss of mobility.

This is the essence of how stability affects mobility. The body does not allow motion it cannot control. That control is achieved by decreasing range of motion. A consistent lack of ROM is a pure mobility issue. In contrast mobility work will probably enhance stability. Developing Progressions When using the Functional Movement Screen, we take the information gained and use it to develop exercise progressions.

In order to do that, we need to think about movement patterns and use the concept of stable to mobile. For movement, think about active range of motion exercises without external loads. In movement, proper mobility must precede the development of stability. For exercises of strength, think about movements to which we intend to add loads beyond bodyweight.

In strength training exercise progressions, the athlete must be stable prior to adding movement such as multi-planar actions. Athletes must develop proper mobility. When mobile they can move into the positions to develop stability. Mobility and stability can then be added to movements.

The actual continuum is as follows. Examples: the hips in a deadlift or squat, extension drive without losing hip alignment; shoulder girdle in the chop and lift, although the humerus moves across all three planes, the scapula is maintained in the middle third of its movement. Movement Movement is the combined act of posture and control in the presence of active and reactive patterns of manipulation, moving stuff, and locomotion — moving self. This is the point where controlled mobility and dynamic stability come together with the other attributes of fitness like power, strength, speed, endurance.

Movement equals function. Static stability precedes dynamic stability. Dynamic stability precedes movement. If we want to control excessive motion in an exercise, we must initially eliminate potential sources of that motion. In other words, many exercise progressions for strength exercises begin in a kneeling, half- kneeling, or lunge position.

Each stance has benefits. Tall- kneeling on the knees with the hips extended will create great glute emphasis, as the muscle is no longer needed to control the knee, only the hip. Half-kneeling, one knee down, one knee up, flexes the hip and as a result restricts motion at the lumbar spine.

In our exercise progressions, we tend to favor tall-kneeling for our athletes as a starting point. In contrast, standing creates the greatest number of issues, as there is the maximum number of joints to control. The exercise progression initially emphasizes stability and the progression is one of increasing mobility.

Motion occurs primarily in the shoulders and elbows, while the core remains stable. Half-Kneeling Sequential In the half-kneeling sequential lift, a shoulder turn is added and a triceps rope replaces the long bar. The pattern is still clearly a push-pull, but with a shoulder turn. The shoulder turn is advocated by physical therapist and educator Shirley Sahrmann to encourage motion at the thoracic spine rather than at the lumbar spine. Step one is a pulling action similar to a diagonal upright row.

Step two is a slight turn of the shoulders. Step three is a diagonal press. This is taught sequentially to ingrain the pull-turn- press action. It is important to note some mobility has been added at the thoracic spine via the shoulder turn. Standing Lift The third exercise in the progression is the standing lift. The standing lift now takes on a diagonal squat-to-press action.

The thinking is the pattern of pull- push has been properly ingrained and core control established. The key again is added mobility as the hips and knees become a part of the action. Step-Up Lift The last stage of the progression is to add a single-leg dimension.

The single-leg action adds an additional pelvic stability component. This is the beauty of using the information obtained from Gray Cook and the Functional Movement Screen to develop exercise progressions. The idea is no longer about fixing individual issues with the screen, but rather working more globally to develop better integrated progressions for rotary stability. Cook has advocated chops and lifts as excellent exercises to correct asymmetries and to enhance stability.

Our job as coaches is to develop progressions from these ideas. An athlete or client who cannot perform the overhead squat to a least score a two in the screen should not be squatting. In essence if we allow him to do squats, we are simply adding strength on top of dysfunction. The client still has a poor movement pattern, but the poor pattern can now be demonstrated with external load. An athlete who squats poorly is encouraged by a well-meaning coach to get strong.

Instead, the initial emphasis should be to get mobile or to perfect the squat pattern. However, very few coaches do this. Instead, they add strength to dysfunction. Our current approach is initially to work on mobility to obtain or develop the squat pattern. Instead, we work on mobility and simultaneously work on single-leg strength.

This is a matter of risk-to-benefit ratio. Loading dysfunctional patterns can only lead to injury as the body tries to manage the additional stress applied to a fragile and flawed system. Gray illustrates this with the idea of difficult versus beneficial.

An exercise can be difficult and not be beneficial. In addition, difficult can often be unsafe. A one-leg squat is what we would classify as a static unsupported exercise. I think the in-line lunge should be renamed the split-stance squat. The split squat is what we refer to as a static exercise. A lunge has motion and would be classified as a dynamic exercise. The lunge has a transitional component. I believe what Gray intended to look at is a single-leg pattern and the in- line lunge —our split-stance squat — accomplishes that.

FMS Examples in Team Settings Below are a few simple examples of the team problems encountered in the screens and how we solved them. Hockey Example Problem: Eighteen athletes out of twenty screened received a score of two on the hurdle step. Our players operate in constant hip flexion and are inhibited or inefficient in standing.

Solution: Work on hip flexion from the top down and from the bottom up or as Gray would say, clean up the pattern. In this case we added hip-flexion activation exercises to our warm-up and hip-flexion strength exercises to the end of our workouts. Our problem seemed to revolve around ankle mobility. Solution: Add ankle mobility and hip mobility exercises to the warm-up. These are two examples of simple problems with easy solutions.

Case Studies Below are three distinct examples of how the results of the Functional Movement Screen lead to career- changing solutions for professional athletes. In all three cases below, the athletes had experienced injuries other sports medicine professionals had a difficult time explaining.

In this case the athlete was unable to adequately flex the rear foot, his left, well enough to perform a right leg in- line lunge. When questioned about the problem, the athlete revealed a severe case of turf toe, a sprain of the big toe, he had not mentioned previously as he felt it unrelated to his abdominal issue.

The alteration was to walk on the outside of the foot with the hip externally rotated. The net result was a significant loss in hip mobility over a period of time. The lack of hip mobility placed greater stress on the core musculature and resulted in the oblique strain.

Externally rotated hips take away hip mobility for spin moves. Spin moves that should have occurred at the hip were now placing excessive strain on the core, eventually resulting in an oblique strain. Without performing the screen, we may never have discovered the turf toe or the change in gait pattern. The screen led us right to the problem. Chronic Hamstring Strains in an NFL Wide Receiver FMS Finding — a one score in rotary stability and a three in rotary mobility This athlete was in a potential career-ending situation after sustaining hamstring strains each of the previous two seasons, resulting in significant lost game time.

The new FMS does not contain the older rotary mobility test, however I often do the test when I have an individual who complains of back pain. Athletes who possess great mobility with no control are the most at risk. In further conversation with this athlete, the plot thickened. Once in the NFL, the athlete stopped most strength training due to numerous back strains sustained in a conventional college strength program.

An athlete like this should have never been spinal-loaded in training. However, discontinuing strength training was not the answer, and had put the athlete in a difficult situation. Our solution was a unilateral strength program with minimal spinal loading to develop the glutes. However, the hamstring issues were a symptom of poor glutes, not the cause of the strains. In the absence of glute strength, hamstrings, no matter how strong, will fail every time.

Hamstrings are a secondary extensor. This was a classic case of the Shirley Sahrmann axiom any time a muscle is injured, look for a weak synergist. A program developed around single-leg squats, bridging and slideboard leg curls kept this athlete at the top of the NFL receiving lists once we discovered and fixed the problem. Look for trends and design a team program that corrects your trends. What you need to do is combine your favorite tools with the FMS findings. Look at your problem patterns.

Work to improve your problem patterns in the warm-up or in the workout, or ideally in both. They may also be aware the FMS will expose deficiencies in their programming and suggest changes in program design. We all hate to take a shot to our confidence, but our confidence rarely correlates to our level of effectiveness. This book is a must if you are responsible for programming, teaching and analyzing data.

Protect your brain from your ego! The FMS will assist with the first two and influence the third indirectly. Movement pattern deficiency correlates with injury risk, and the screen offers a view of movement against an objective, reproducible baseline. A strength coach avoiding a tool like the FMS is like a speed coach avoiding a stopwatch.

The FMS did not change much in his program, but it reinforced his good ideas. Mike yielded good conditioning with respectable movement patterns. This, along with great coaches and sound programming, is probably the secret behind the low injury record Mike managed to stack up year after year. You will learn either way. It will reinforce your program or offer the best possible improvement you could make. You will miss the weakest link.

Bottom line: Not using the FMS is a major mistake. Get to a workshop and learn the screen. You will not be the same coach or personal trainer after the workshop, and I can promise that is a good thing. Assessing Strength, Flexibility and Mobility Flexibility is range of motion around a joint. Mobility is how well the joint moves. Range of motion can be limited by both inflexibility and by poor mobility. This especially becomes an issue at the ankle.

If the athlete can overhead squat to a parallel position with the toes pointed forward, you can safely proceed to any squat variation. Athletes who cannot overhead squat to a position with the thighs parallel to the floor are deficient in either ankle, hip or hamstring flexibility. Most athletes can overhead squat to the proper depth by raising the heels on a oneby-four board or a wedge. If elevating the heels solves the problem, you can safely assume the issue is in an ankle or both ankles.

The idea that elevating the heels increases the stress on the knees is not supported by any scientific research. Lifting shoes were specifically designed to slightly elevate the heel. At this point there are two possibilities, ankle flexibility or ankle mobility. I mention both because we see more and more athletes whose problem is not flexibility but is instead mobility. Determining the difference is easy. Place the athlete in a long sitting position on a table.

If the ankle range of motion is limited but the athlete does not report a stretching in the gastroc, the issue is mobility, not flexibility. This athlete will respond to ankle self- mobilization, rather than stretching. Ankle Self-Mobilization Have the athlete stand with the toes a few inches away from the wall and dorsiflex the ankle so the heel stays in contact with the floor and the knee touches the wall.

Have him repeat this ten times on each side, gradually moving the toes further from the wall. Pay attention to symmetry; if one knee does not reach the wall from a distance the other reaches easily, continue working to bring that ankle up to par. We use it as part of our daily mobility drills, described on page The Bodyweight Squat Coaches should always begin lower-body strength training by teaching an athlete to perform bodyweight squats. Athletes must be able to bodyweight squat before being allowed to use any type of external load.

This is the strength and conditioning equivalent of walking before we run. Watching an athlete squat bodyweight reveals important information about strength, flexibility and injury potential. An understanding of the importance of knee-dominant squatting versus ankle-dominant squatting is vital. When most athletes hear the directive to squat, their minds tell their bodies to lower their hips the easiest way possible. For weaker athletes, the easiest way is often one that does not stress the weak muscles, usually the quadriceps.

Weaker athletes or athletes returning from injury often attempt to lower the center of gravity by initially driving the knees forward over the toes until the limit of ankle range of motion is reached. Then and only then does the movement begin to center on the knee joint. This type of ankle-dominant squatting leads to excessive knee flexion in order to reach a position where the thighs are parallel to the ground.

Rehab patients are often directed to squat to a ninety-degree knee angle. A knee angle of ninety degrees can be reached far before a parallel squat is achieved. Strength coaches do not define squat depth by knee angle, but rather by a parallel relationship of the femur to the floor, which often results in a knee angle greater than degrees if the athlete is an ankle-dominant squatter.

This type of ankle-dominant squatting is frequently seen in athletes with knee pain. Once the athlete has mastered the technique of bodyweight squatting, the athlete can progress to the hands-free front squat. Full Squats Full front squats are always used in our program. The full squat is defined as one in which the top of the thigh is parallel to the floor.

Half-squats or quarter-squats should never be used. No one does half- or quarter-curls to save the elbows; the knees should be no different. Partial squats cannot fully develop the glutes, hamstrings and lower back. In addition, half-squats and quarter-squats present a greater risk of back injury due to the heavier weights used in partial movements.

Athletes with normal flexibility can squat to a position with the thighs parallel to the floor with no heel elevation. Less flexible or less mobile athletes can use heel elevation as discussed earlier. Increased strength in squatting movements is the first step in developing speed and increasing the vertical jump, and achieving a full range of motion bodyweight squat is the first step in the process for our athletes.

Mobility Drills These are eight essential mobility drills to weave into your warm-ups. The nice thing about these exercises is anyone can do them. Everyone may not be able to do them well, but they can do them. We encourage our athletes to do thoracic mobility work every day.

The ball peanut sits under the erectors and effectively provides an anterior- posterior mobilization of the vertebrae with every little mini-crunch. The head should return to the floor after every crunch and the hands come forward at a forty-five-degree angle. We do five reps at each level and then slide down about a half-roll of the ball, working from the thoracolumbar junction up to the beginning of the cervical spine. Stay out of the cervical and lumbar areas; these are not areas that need mobility work.

This drill is done first, just after we foam roll, which will be described on page 51, because the athlete is already on the floor. The rest of the mobility work is done standing. The first key to ankle work is to understand it is a mobility drill, not a flexibility or a stretching drill.

The second key is to watch the heel. It is essential for the heel to stay in contact with the floor. Most people who have ankle mobility restrictions immediately lift the heel. The third key is to make it multi- planar. Self-mobilizing the ankle involves a gentle rocking motion. Teach the client how to send that rocking action into the joint. Our mobility work, which we build into our warm-ups, starts at the ankle and works up. We do our sagittal-plane ankle-rocking drill against the wall, then we move to our leg swing drill at the wall to get frontal-plane ankle mobility.

I used to think of leg swings as a hip mobility exercise and a dynamic adductor stretch. This is another day for the PTs to take a bow. Physical therapist Gary Gray describes leg swings as a great transverse plane mobility exercise for the ankle. Yes… the ankle. Watch an athlete with poor ankle mobility do leg swings and you will see the foot move into external rotation with each swing. The key to leg swings is to keep the foot in contact with the floor and to drive rotary motion into the foot and ankle.

The action of the leg swinging creates mobility at the ankle in the transverse plane. The lunge matrix is another Gary Gray concept, but one with a small flaw. To avoid soreness and develop mobility, we perform an in-place matrix for three weeks prior to moving to a lunge matrix. Another great thing about an in-place lunge matrix is an idea of strength coach Dan John. Split squats are an in-place precursor to a lunge, and develop sagittal plane mobility.

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Openbittorrent tracker status vuze Simple drills are used to teach athletes to stop and to crossover. ACL Injury Prevention The key to understanding functional anatomy is to realize everything changes when you stand on one leg. Usually, the weak muscles were stabilizers of the hip, spine or scapulo-thoracic jont. Students cannot easily be given free, searchable digital access to all the materials, on all their devices, anywhere, access that does not go away when the course—or the publisher—ends. Thank you for doing this. Every day we make decisions that affect both the short-term and long-term health of our athletes and clients. But she could require mark boyle pool videos torrent purchase of a paper copy, which her students could resell when the class is over, while also giving her students free digital access, and get much wider dissemination of and impact from her ideas.
Ong bak 2014 the protector torrent All of our athletes with anterior knee pain had direct point tenderness in the glute medius on the affected side. For many coaches, the solution is active warm-up before exercise and static stretching after. Split squats are an in-place precursor to a lunge, and develop sagittal plane mobility. Share this: Twitter Facebook. Alwyn Cosgrove Results-Fitness. The key is finding the right tool for the job.
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Archeopark chotebuz cztorrent Great blog! Oh and whilst I did not enjoy the actual film itself, I thought that Conversations with other Women had some lovely shots! I go through the folder again immediately looking at the frames on large preview and try and remove frames that replicate a certain lighting style or framing. Hockey Example Problem: Eighteen athletes out of twenty screened received a score of two on the hurdle step. The Bodyweight Squat Coaches should always begin lower-body strength training by teaching an athlete to perform bodyweight squats. This book contains what Michael has learned and practiced since the publication of his first book on functional training, Functional Training for Sports.
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