rowing sa - masters rowing talk 2014 handout
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Masters Rowing Taking On The Best – And Winning!
Andrew Darcey Sports Physiotherapist
Common Injuries in Elite Rowers
Andrew Darcey Rowing • London 1948 • King’s Cup Coxes Sport Sailing • Junior Australian Rep • SASI Senior Athlete – Laser • State Champion Sports Physiotherapist • SASI Rowing Program • Australian Rowing Team
Overview
• What Master’s Rowers Need To Win • What Factors Are AffecRng Your Rowing? • Flexibility • Core Stability • NutriRon • HydraRon • Self Management • PrevenRon BeXer Than Cure!
Rowing – A BeauRful Sport
RepeRRve Physiology Skill Flexibility
What Does An Elite Rower Need To Win?
Technique – in particular body positioning Level of Flexibility – to sustain technique Level of Fitness – 2000m race
What Does A Masters Rower Need To Win?
Technique – in particular body positioning Level of Flexibility – sustain / match technique Level of Fitness – 1000m races
BUT ALSO
Back up for multiple races / day Back up for multiple disciplines within a meet
What Factors Are AffecRng Your Rowing?
Work – 8+ hours / day Social – golf, bike ride Holidays Kids / Grandchildren What I eat and drink
Flexibility
Work within available range of motion at any given time Working at the end of range of motion leads to fatigue, accumulation of stress and potentially damage to our soft tissues Poor flexibility - cannot perform the desired technique
Reasons leading to reduced flexibility
• The volume of training required • The repe44ve nature of our sport • It is a seated sport and we spend a lot of Rme during the day seated!
• What you do outside of our rowing • Age • Poor core stability
PrevenRon Strategies • Stretch, stretch, stretch!!! • Consider what you are doing outside the boat as well – ie spare Rme, work postures
• Appropriate stretching at appropriate Rmes • Recovery aspects – Massage, Pilates, yoga etc • Listen to your body
Types of Stretching
• Sta4c Stretching -‐ slow speed, passive movement
• Dynamic Stretching -‐ Through range stretching, uses momentum to place muscle on stretch
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4. Reach Up / Reach Through
Kneeling on all fours, reach up as far as you can towards the ceiling with one arm. Hold this position for two seconds, then reach down and through as far as you can away from the midline. Hold this position for two seconds. Repeat this 10-15 times on each arm. 5. Thoracic Stick Rotations
a. Flat Place a broom stick across your shoulders, holding onto it with both hands. Have your feet about shoulder width apart. Twist the broom stick to the left then right in a horizontal plane. Do this with a general rhythm and moderate speed. Do not jerk or force into end of range. Repeat 15-20 reps.
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4. Reach Up / Reach Through
Kneeling on all fours, reach up as far as you can towards the ceiling with one arm. Hold this position for two seconds, then reach down and through as far as you can away from the midline. Hold this position for two seconds. Repeat this 10-15 times on each arm. 5. Thoracic Stick Rotations
a. Flat Place a broom stick across your shoulders, holding onto it with both hands. Have your feet about shoulder width apart. Twist the broom stick to the left then right in a horizontal plane. Do this with a general rhythm and moderate speed. Do not jerk or force into end of range. Repeat 15-20 reps.
When should I stretch • Can be Controversial!! • StaRc Stretching generally for a]er training or at end of day
• Dynamic stretches can be beneficial as part of a warm up rouRne
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Detailed explanation 1. Jogging 5-10 mins Jogging would be the preferred choice due to the rotation and total body movement involved. Try to include sideways and backwards running as well as some cross overs similar to a team sport warm up. The stationary bike can be used if you can’t run, but is clearly not as good a choice. The ergometer should not be used for this stage of the warm up as you will be placing your lumbar spine straight into loaded flexion without an appropriate warm up. 2. Bow and Arrow
Lying on your back with knees bent up and arms out in the crucifix position. Place your right hand on top of your left arm. Slide your right hand along the left arm, reaching out as far as you can. This will generate a rotation in your upper back and shoulders. Keep your pelvis flat on the floor. Repeat 10-15 times each side.
3. Modified Mecca Stretch
Start on all fours. Rock back onto your heels so that your lower back flexes. To get a good stretch your hands will need to be far enough out to the front. Hold this position for 2-3 seconds. Then rock forward and allow your stomach to drop towards the floor, keeping your arms straight. Your lower back will drop into an arched position. Hold this position for 2-3 seconds. Repeat 10 times.
How long do I stretch for?
• STATIC -‐ 20-‐30 sec holds if aiming to make a change in muscle length and to prevent musculoskeletal “sRffening” – repeat up to 5 Rmes
• DYNAMIC – 10-‐15 minute warm up
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b. Side / Side
Swing one leg side to side away from your body and then across your body as far as is comfortable with a gentle rhythm. Repeat 10-15 reps each side.
9. Arabesque
This is an excellent dynamic stretch for the hamstrings. Balancing on one leg, lean forward to touch the floor with the opposite hand. Your back should remain flat, so that you are hinging from the hips. Do not twist. The non weight bearing leg stays straight and in line with your trunk as you bend. The knee of the weight bearing leg is allowed to bend slightly to help maintain form. Repeat 10 reps each leg.
10. Star Jumps
Starting with legs together and arms by your side, jump your legs apart whilst at the same time bringing your arms to the side overhead. Repeat 15 reps.
Stretch Calves / Ankles
Calf Stretch – Knee Bent
Stretch Calves / Ankles
Calf Stretch – Knee Straight
Stretch Hip Flexors
Hip Flexor Stretch
Stretch Hamstrings
Hamstring Stretch on Chair
Stretch Hamstrings
Hamstring Stretch & Rotate to Opp Foot
Stretch Hamstrings
Hamstring Stretch + Nerve Glide
Stretch Gluteals
Hug Knee to Chest
Stretch Gluteals
Gluteal Stretch – Foot on Opp Knee
Stretch Thoracic Spine
Bow & Arrow Rotation
Stretch Thoracic Spine
Bow & Arrow Rotation
Stretch Thoracic Spine
Stick Rotations
Stability in Rowing
• The ability to maintain spinal positioning through the drive phase
• Requires specific strength • Requires specific flexibility • Requires specific co-ordination • Connection – Blade to Boat • Makes you row fast!!
Stability in Rowing
• Our body is a connec4on point • Op4mum technique allows smooth pathway for force transmission
• Poor technique can increase the forces going through the bodies so] Rssue and alter the pathway of force transmission
Stability in Rowing
Poor Stability Loss of Force transmission Increased tension on spinal structures
Stability in Rowing
Good Stability Efficient Force transmission Speed
PrevenRon Strategies
• Always pay aXenRon to good technique • Do the workload asked of you by your coaches
• Listen to your body • Address specific core stability deficiency
Core Stab Exercises • Gluteal Recruitment
Core Stab Exercises • Hip Extensor Strength – Opening Up
!
Core Stab Exercises • Hip Flexor Strength – Rockover
Core Stab Exercises • Hip Flexor Strength – Rockover
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Core Stab Exercises • Hip Flexor Strength – Rockover
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Core Stab Exercises • Hip Flexor Strength – Rockover
!
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Core Stab Exercises • Hip Flexor Strength – Rockover
NUTRITION
Fuel Recovery Re-Build
NUTRITION • Carbohydrate is a critical fuel source for
the muscle and central nervous system
Intake of 1g per kg body mass in the first 30 min after exercise, repeated every 1-2 hrs until regular meal patterns are resumed
Rapid Recovery after training session or multi event competition, especially when there is
less than 8 hrs until the next session
1g per minute, or 60g per hour Carbohydrate intake during training sessions and competition events greater than 1
hour
Meal eaten 1-4 hrs pre-competition 1-4g per kg body mass.
Pre-event meal
Daily intake of 10-12+ g per kg body mass. Daily refuelling for athletes undertaking extreme exercise program: 6-8 hours per day
Daily intake of 7-10g per kg body mass. Daily refuelling for training programs greater than 90-120 min per day
Daily intake of 5-7g per kg body mass. Daily refuelling needs for training programs less than 60-90mins per day or low intensity
exercise
Recommended Carbohydrate Intake Situation
NUTRITION
Flavoured Milk
Baked Beans
2 Medium – Large Bananas = 50g Bananas
Bread
AMOUNT OF CARBOHYDRATE FOOD
100 g (4 slices white or 3 thick wholegrain)
440 g (1 large can)
560 ml = 50g
Sports drink 700 ml = 50g
Sports bar 1 to 1.5 Bars = 50g
NUTRITION • Protein - Rowers require extra protein to
cover a small proportion of their energy costs of their training and to assist in the repair and recovery process after exercise.
2.0 Adolescent Rowers
1.2-1.7 Moderate to heavy training
1.0 Light training program
Grams protein per kg body mass per day Situation
NUTRITION • Sources Of Protein:
• Timing Protein
• Flavoured yoghurt • Flavoured milk drinks • Fruit smoothies • Liquid meal supplements (e.g. Sustagen Sport) • Sandwiches with meat, cheese, chicken or peanut butter
fillings • Breakfast cereal and milk • Sports bars
• Immediately after exercise • Enhances muscle uptake and retention of amino acids, and
promotes a more positive protein balance. • Combine with Carbs – stimulates insulin, which helps
absorption of amino acids
NUTRITION
Reduced Fat Yoghurt
Canned Tuna/Salmon
1 Cup (250 ml) Low Fat Milk
Wholemeal Bread
CONTAIN 10G PROTEIN FOOD
50g Tin
200g Tub
Baked Beans 200g Tin
Cooked Rice 3 Cups (400g)
4 slices (120 g)
NUTRITION – Pre-‐Exercise Early morning sessions • After Sleeping, liver glycogen (energy) stores are
substantially depleted • Pre training carbohydrate intake is important • eg. fruit and a cereal bar, sports drink, Protein
Plus drink or a smoothie or even a glass of juice
Other Exercise Sessions • Food eaten before training should contain
carbohydrate. • Low in fat and fibre to aid in digestion
NUTRITION – Post-‐Exercise • Nutrition recovery strategies encompass a
complex range of processes that include:
– restoring the muscles and liver with expended fuel (glycogen)
– replacing the fluid and electrolytes lost in sweat allowing the immune system to handle the damage and challenges caused by the exercise bout.
– Manufacturing new muscle protein, red blood cells and other cellular components as part of repair and adaptation processes
NUTRITION – Post-‐Exercise • 1g / kg of carbohydrate (50-100g) for most
athletes is needed
• Protein consumed immediately after the session
• Protein needs to be consumed with Carbohydrate foods to maximise this effect
NUTRITION – Post-‐Exercise • Nutritious Carbohydrate + Protein Recovery Snacks
(contain 50g carbohydrate + valuable source of protein):
– 250-300ml liquid meal supplement (eg: Protein Plus Drink)
– 250-300ml milkshake or fruit smoothie
– 1-2 sports bars (check labels for carbohydrate and protein content)
– 1 large bowl (2 cups) breakfast cereal with milk
– 1 large or 2 small cereal bars + 200g fruit flavoured yoghurt
– 1 bread roll with cheese/meat filling + banana
– 300g (bowl) fruit salad with 200g fruit flavoured yoghurt
– 2 x crumpets with peanut butter and 200ml falvoured milk
HYDRATION • Fluid intake is enhanced when beverages are cool
(~15°C), flavoured and contain sodium.
• Sports drinks an ideal choice during exercise – Replace fluid and electrolytes lost through sweat – Contains carbohydrate – Allows re-fuelling to take place during exercise.
• Water is a suitable option during exercise. – Does not stimulate fluid intake to the same extent as sports drinks. – Drinking to a plan is therefore crucial when drinking water. – Don’t rely on thirst.
• Cordial, soft drinks and juice – Contain greater than 10% carbohydrate and are low in sodium. – Slow gastric emptying – Makes these drinks a less suitable choice, especially for high
intensity activity.
KEY ELEMENTS TRAINING PROGRAMS • Rowing is repetitive so subtle difference
count! – Changes in foot stretcher angle or height – Changes in seat or gate height – Changes in oar length – Changes in inboard – Changes in technique – Changes in discipline or sides – Altered cross training
TRAINING VOLUME
• Don’t increase more than 10% / week • Allow recovery between sessions –
consider nutrition, flexibility, stability • Listen to your body • Ergo forces!!
PREVENTION BETTER THAN CURE
• How efficient are you?
• What’s your level of flexibility?
• How can you improve your flexibility?
• What’s your level of core stability?
• How well do you recover?
• How fit are you…………can you be fitter?
THE SOLUTION
• Personalised SCREENING – FLEXIBILITY – SPINAL MOVEMENT – SCAPULA STABILITY – ERGO TECHNIQUE
• Your Body • Your Movement • Answers To Your Problems
ROWING MUSCULOSKELETAL SCREENINGS
• Flexibility – Ankles – Hips (Hamstrings, Hip Flexors, Gluteals)
• Thoracic/Lumbar Spine – Flexibility and Symmetry
• Scapula Control • Ergo Technique
– Hip Angle at Catch – Rockover
Flexibility
• Important to allow: – Muscles to work at their opRmal angles – Generate more force – Reduces strain on spinal structures – Allows beXer length of stroke
Hip Flexion Hamstrings Gluteals
Ankle DF Calves
Ergo Technique
• Hip Bunch up Catch: – Determined by flexibility of Spine, Hips, Knees and Ankles
• Rockover: – Determined by strength of abdominals and hip flexors, as well as flexibility of Hamstrings
Rockover Angle
Catch Angle
Finish Angle
Results
Colour Coded Green: Good Yellow: Not Ideal – Needs Work Red: Poor - Significantly Needs Work
Comment on Result of
Test
Exercises to Address any weakness
found
THE SOLUTION
• Personalised Screening • Snapshot of your FLEXIBILITY • EXERCISES
– Personalised to YOUR SITUATION Quick, easy solu4ons to improve performance
– $119 – 1 Hour – Time In Clinic – Wait For Report
THE SOLUTION
SPECIAL OFFER FOR MASTERS COMPETITORS
• Remote Screening – $39 – Submit Videos From Phone – In Your Own Time – Personalised Report – Claimable on Private Health Insurance
THE SOLUTION
• Contact Details – At The Back Of Room – Receive Emailed InstrucRons
• Guarantee – Report Within 7 Days
– Offer Only Available TODAY
Summary
• Importance Of Flexibility • Core Stability – Impact On Performance • NutriRon • HydraRon • Screenings For PrevenRon • Special Offer
GOOD LUCK!
FURTHER ADVICE Contact: Andrew Darcey Sport Physiotherapist SASI Rowing Physiotherapist Australian Rowing Team Physiotherapist 76a Kensington Rd Western Hospital ROSE PARK 168 Cudmore Tce
HENLEY BEACH Ph: 8364 6800 8159 1300 Email: [email protected]