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SCIENTIFIC ROTATIONTRAINING

Recorded at the Can-Fit-Pro ConventionToronto, August 2002

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WHO NEEDS ROTATION?

COURSE OBJECTIVES

Appreciate rotation at the segmental level.

Understand force couple relationships thatproduce rotation in the athlete.

Practice isolation and integration exercises forimproving rotational capacity in all athletes.

SCIENTIFIC ROTATION TRAINING

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WHERE DOES IT COME FROM?

Rotation requires coupled motion in nearly all joints.

Physiological joint motion requires non-physiologicaljoint motion.

Where has it gone? Neck rotation

Shoulder motion

Trunk rotation

Hip rotation

SI Joint/trunk rotation

Hip/knee coupling Foot/ankle/hip/trunk

coupling

Body on head rotationRotation = 70 - 90

50% @ C1/2

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Lumbar Rotation = 3 - 18

Scapulothoracic Joint

The most mobile

joint complex in

the body.

Thoracic Rotation= 35 - 50

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Flexion ~ 125

Extension ~ 30

Adduction ~ 30 Abduction ~ 35

Internal Rot. ~ 40

External Rot. ~ 45

HIP ROTATION

Pronation / Supination

The importance of the core.

Lower extremity stability is heavily inuenced by core

stability. The extremities express core control and motor skill

discrepancies; they are slaves.

Pronation 15- 30

Supination 45- 60

Tibia/Femur Rotation

Internal ~ 25

External ~ 35

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Physiological joint motion requires

non-physiological joint motion.

Motion you cant consciouslyproduce

Rotation requires coupled motion in

nearly all joints.

Coupled motions are physiological

motions.

6 Transverse Plane

4 Sagittal Plane

WHERE HAS IT GONE?

Neck Rotation

Shoulder Motion

Trunk Rotation

Hip Rotation SI Joint/Trunk Rotation

Hip/Knee Coupling

Foot/Ankle/Hip/Trunk

Coupling

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ROTATIONAL STABILIZATION

Gravity games

Kneeling an a Swiss ball.

Kneeling with arm motion.

Swiss ball kneeling push with hands.

The most mobile

joint complex in

the body!

SHOULDER ROTATION

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THROWING AND FORCE GENERATION

Sequencing

Understanding coupled forces

54% force delivered to a thrown implement comes from

legs-hip-trunk(Ref: MSSE, Vol. 30 No. 4, 1998)

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ROTATION IN SWIMMING

Stabilization sequence remains the same.

The swimmers hand = throwers foot for force generation. Abdominal sequencing is 180 out of phase with land-

based exercises.

ROTATION TRAINING - IS IT ALL THE SAME?

Stabilization sequenceremains the same.

The swimmers handbecomes equivalent to thethrowers foot for forceproduction.

Abdominal sequencing is180 out of phase withland based exercises.

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FACILITATING ROTATION

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Ref: Chek, Paul. The Golf Biomechanics Manual. A C.H.E.KInstitute Publication, 1999

The Neck-Trunk Trainer

The Shoulder-Spine Integrator

Shoulder Clocks

The Hip-Pelvis Integrator

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CONCLUSION

Rotation in sports requires coordinated contribution

from all joints, any of which can retard performance

with loss of physiological or non-physiological motion

Stabilizing recruitment patterns are centrally

generated and move toward the periphery

Rotation is easily facilitated by warming the nervous

system with neuromuscular facilitation exercises

Feldenkrais, Hanna and Alexander

For best results, progress conditioning programs from

isolation to integration A chain is only as strong as its weakest link!

ISOLATION TO INTEGRATION

EXERCISE EXAMPLES

Lunge Pull

Lunge Twist

Swiss Ball Drop and Recover

Prone Ball Roll

Wood Chop

Reverse Wood Chop Boxers Punch-Push

Lunge Push

(See References)

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REFERENCES AND C.H.E.K INSTITUTE RESOURCES1. Chek, Paul. The Golf Biomechanics Manual. A C.H.E.K

Institute Publication, CA. 1999.2. Chek, Paul. Scientic Core Conditioning.

correspondence course, A C.H.E.K Institute Publication

and Production, 1992,1998,1999.

3. Chek, Paul. High Performance Core Conditioning.

Videocassette, A C.H.E.K Institute Production, 1999.

3. Chek, Paul. Advanced Swiss Ball Training.

correspondence course, A C.H.E.K Institute Publication

and Production, 1999.

4. Chek, Paul. Stabilisation for Propulsion: Abdominal

Training for Swimming. Strength & ConditioningCoach (Australian Strength Coach Association ), Vol. 4

No. 3, 1996.

5. Chek, Paul. Swiss Ball Exercises. Sports Coach

(Australian Coaching Council), Vol. 21 No. 3, 1998.

6. Chek, Paul. Swiss Ball Exercises for Swimming, Soccer

and Basketball. Sports Coach (Australian Coaching

Council), Vol. 21 No. 4, 1998..

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