return to performance

Return To PerformanceBuilding A Plan

Roman Smith, MA, CSCS, USAWManager of Sports Performance – AWP Sports

Date 3.26.17

50 Shades of GreySports Performance/Strength & Conditioning is a

very “Grey” area in regards to structure, implementation, progression, and philosophy's.

Each Coach has his/her methods & beliefs when working with any demographic of athlete.

…What are the desired RESULTS, and are you OBTAINING them?

Objectives• Explain Return To Performance

• Bio-Motor Abilities (The Standard 8 vs. The Better 10)

• Identify A Methodology for Return To Performance• Tri-Phasic Training

• Describe Application Principles: Training the In-Season Athlete• Strength Component• Speed & Multi-Directional Agility Components

• Describe Application Principles: Training the Off-Season Athlete• Strength Component• Speed & Multi-Directional Agility Components

• Explain the Importance of the Pre-Tested Athlete vs. Athlete with no Data• Summary

What is “Return to Performance”

Return to performance is referring to an athlete’s ability to show true physical

preparedness for performance & sport related demands, prior to current state.

(Bio-Motor Abilities)

Data determines readiness…

Bio-Motor Abilities

Standard 81. Strength2. Power3. Endurance4. Speed5. Agility6. Coordination7. Balance8. Flexibility

The Better 10…1. Strength2. Power3. Endurance4. Speed (FMPattern)5. Agility (FMPattern)6. Flexibility7. Mobility8. Balance (Neueral)9. Coordination (Neural)10.Conditioning

Methodology: Tri-Phasic Training

• Cal Dietz• Tri …Three• Phase

• “A distinct period or stage in a process of change or forming part of somethings development.”

• Three components of every muscle action• Eccentric – Controlled Lowering• Isometric – Hold/Transition• Concentric – Explosive Movement aka “Go Time”

• Stretch Shortening Cycle (SCC)

Methodology: Tri-Phasic Training Cont.

Eccentric PhaseThis is the deceleration or lowering portion of the movement. It is associated with muscle lengthening. During this phase, kinetic energy is absorbed and stored in the tendons of the muscle structure to be

used during the stretch reflex (1st).

• Increased Stimulus to Muscle Fibers• ^ Biological Adaptations

• Remodeling Muscle & Tissue• Train Slow …Be Fast/Powerful

• Ability to Control Force• ^ Amounts of Potentiation


Isometric PhaseThis is where the mass, or athlete, comes to a complete stop before being reaccelerated in a new

direction stretch reflex (2nd).

• Increased Motor Unit Recruitment• ^ # of muscle fibers that fire.

• Weakest Portion of any exercise/movement (>15 Degrees)• Transition/Transfer of energy and force… But we’re weak at it?

To benefit from using all that force you absorbed in the eccentric portion (“every action has an equal and opposite reaction”), this phase needs to be as short as possible.


Concentric PhaseThis is the acceleration of an athlete or mass. It is associated with muscle shortening, stretch reflex (3rd).

• Producing the most amount of force (Power).• More force, faster athletes.

Tri-Phasic & Return to Performance• Main Objective?

• Return to Prior Performance State• Sports are all fast, violent, and powerful in nature.

• Sports Performance needs to prepare athletes for sports.• Replicate physical demands VIA Sports Performance

• SEPARATION IS IN THE PREPARATION!

Application: In-Season• Factors to Consider:

• Physical Limitations • Athlete Energy Levels

• Practice Schedule

• Stress to the CNS• Intensity• Volume• % of Loads

• Conditioning Level• Season Dependent

• Mobility & Flexibility• Athlete Confidence

CaseFemale Soccer Player

ACL InjuryCleared to “Return To Sport”

Timeline5 Weeks – Conference Tournament6 Weeks Away – 1st Rd. Sectionals

ObjectivesIncrease Strength

Increase Power & SpeedIncrease Conditioning

Application: In-Season (Strength)

Exercise Sets Reps Tempo %1A. HH DB Goblet Squat 4 4ea. 5-x-x 60-80

1B. DB RDL 4 4ea. 5-x-x 60-80

1C. HK Perp. MB Toss 4 8ea. x-x-x

2A. SA Contra DB Step Up 2 5,10(BW) 2-x-1 Mod.

2B. Physio Ball Hamstring Curls 2 15 2-x-1 BW

2C. HK CBL Chop 2 10ea. 2-x-1 Mod.

Block 1/Day 1 - Eccentric Exercise Sets Reps

1A. SA DB Bench Press 4 5ea.

1B. SA DB Row 4 5ea.

1C. Plank Hold 4 30sec.

2A. SA HK BB Landmine Press 2 8,6ea.

2B. HK CBL Pulldown 2 10

2C. Base Stance MB Paloff Hold 2 20sec. E.

Block 1/Day 2 - Upper

Self Myofascial Release Techniques – 5min. Before & After.


Exercise Sets Reps Tempo %1A. DB/BB Split Squat 4 4ea. 5-x-x 65-80

1B. BB RDL 4 4ea. 5-x-x 65-80

1C. Base Stance Para. MB Toss 4 8ea. x-x-x

2A. SA Contra Lateral DB Step Up 2 5,10(BW) 2-x-1 Mod.

2B. GHD Hamstring Falls 2 4 3-x-x BW

2C. HK CBL Lift 2 10ea. 2-x-1 Mod.

Block 1/Day 3 - Eccentric Exercise Sets Reps

1A. DB Bench Press 4 5

1B. Base Stance CBL Row 4 5

1C. Plank Hold w/reach 4 30sec.

2A. SS SA BB Landmine Press 2 8,6ea.

2B. Split Stance CBL Pulldown 2 10

2C. Base Stance Paloff Press 2 10ea.


Self Myofascial Release Techniques – 5min. Before & After


Exercise Sets Reps Tempo %1A. BB Back Squat 4 4ea. x-5-x 65-80

1B. BB RDL 4 4ea. x-3-x 65-80

1C. Split Stance Perp. MB Toss 4 8ea. x-x-x


2B. GHD Hamstring Falls (1/4-1/2) 2 4 x-3-x BW

2C. Split Stance CBL Chop 2 10ea. 2-x-1 Mod.

Block 2/Day 1 - IsometricExercise Sets Reps










Exercise Sets Reps Tempo %1A. BB Split Squat 4 4ea. x-5-x 65-80

1B. BB RDL 4 4ea. x-3-x 65-80

1C. Base Stance Para. MB Toss 4 8ea. x-x-x


2B. GHD Hamstring Falls (1/4-1/2) 2 4 x-3-x BW

2C. Split Stance CBL Lift 2 10ea. 2-x-1 Mod.

Block 2/Day 3 - IsometricExercise Sets Reps










Exercise Sets Reps Tempo %1A. BB Back Squat 4 4ea. 2-x-x 70-75

1B. MB Depth Box Jumps 4 3ea. x-x-x Mod.

1C. Vertimax Jumps 4 5 x-x-x BW

1D. Assisted Jumps 4 5 x-x-x Light

2B. GHD Hamstring Curls 2 4 x-x-x BW

2C. Physio Ball Curls 2 10ea. 1-x-1 BW

Block 3/Day 1 – Concentric (FC)Exercise Sets Reps










Exercise Sets Reps Tempo %1A. BB Back Squat 4 4ea. 2-x-x 70-75

1B. MB Depth Box Jumps 4 5ea. x-x-x Mod.

1C. Vertimax Jumps 4 3 x-x-x BW

1D. Assisted Jumps 4 5 x-x-x Light

2B. GHD Hamstring Curls 2 4 x-x-x BW

2C. Physio Ball Curls 2 10ea. 1-x-1 BW

Block 3/Day 3 – Concentric (FC)Exercise Sets Reps









Application: In-Season (Speed)Force Absorption

2:2 Drop Squats2:1 Drop SquatsRapid Drop Squats

Plyometric TrainingHorizontal

NCM, 3CM, CM, CCMVertical

NCM, 3CM, CM, CCMMedial

Hops, Jumps, BoundsLateral/Rotational

Hops, Jumps, Bounds“Cut” Specific

Medicine Ball ImplementationProgression:

HoldsThrows

Speed WorkProgression

FreeResistedAssistedFree

Gain/Return ActionsReactive Response

VerbalVisualPartner/Coach

Block 1 Block 2 Block 3

Plyometrics Plyometrics Plyometrics

D1-Horizontal/Vertical D1-Horizontal/Vertical D1-Horizontal/Vertical

D2-Medial/Lateral D2-Medial/Lateral D2-Medial/Lateral

Free/Resisted Resisted/Assisted Assisted/Free

• Longer Timeline• 3,6,9 Months

• Linear Periodization can be utilized• Maximize Rehabilitation• Maximize General Physical Preparedness (Movement)• Maximize Physiological Adaptations

• Hypertrophy• Strength• Power

Application: Off-Season

Pre Tested Vs. No Data• The Pre-Tested Success

• “Data Determines Readiness”• If all post rehab & performance data coincides with athlete’s prior

data, the continuum of care is complete and the athlete can perform at his/her expected level.

• WE NEED PRE-INJURY DATA• The No Data Detriment

• Guess Work…• Quality• Gender & Sport Normality's

Summary• Return To Performance

• The Better 10 Bio-Motor Abilities

• Tri-Phasic Training Concepts• Training the Phases of Movement: Power

• In-Season Application• Case: Female Soccer Athlete• 6 Week “Return To Performance” Program

• Off-Season Application/Mindset• Linear Periodization• Time is our Ally

• Data Determines True Readiness

References• Dietz, C., & Peterson, B. (2012). Triphasic training: a systematic approach to elite speed and explosive strength

performance. Hudson, WI: Bye Dietz Sport Enterprise. • Epstein, D. J. (2014). The sports gene: inside the science of extraordinary athletic performance. NY, NY: Current. • Creighton DW, Shrier I, Shultz R, Meeuwisse WH, Matheson GO. Return-to-play in sport: a decision-based model. Clin J

Sport Med. 2010;20(5):379-85.• Bjordal JM, Arnly F, Hannestad B, Strand T (1997) Epidemiology of anterior cruciate ligament injuries in soccer. Am J Sports

Med 25(3):341–345• Kamath GV, Murphy T, Creighton RA, Viradia N, Taft TN, Spang JT. Anterior Cruciate Ligament Injury, Return to Play, and

Reinjury in the Elite Collegiate Athlete: Analysis of an NCAA Division I Cohort. Am J Sports Med. 2014;42(7):1638-43. • Ardern CL, Webster KE, Taylor NF, Feller JA (2010) Return to the preinjury level of competitive sport after anterior cruciate

ligament reconstruction surgery: two-thirds of patients have not returned by 12 months after surgery. Am J Sports Med.• Ardern, Clare L., et al. "A systematic review of the psychological factors associated with returning to sport following injury."

British Journal of Sports Medicine, 15 Nov. 2013, p. 1120+. Health Reference Center Academic, Accessed 30 Jan. 2017.• Ardern, Clare L, et al. "It is time for consensus on return to play after injury: five key questions." British Journal of Sports

Medicine, 1 May 2016, p. 506+. Health Reference Center Academic, Accessed 30 Jan. 2017• https://www.nsca.com/videos/conference_lectures/dietz_triphasic_training/

https://www.nsca.com/videos/conference_lectures/dietz_triphasic_training/

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