Is 'Rotation Training' Hurting Your Performance?

tonychen999
249210tonychen999荣誉会员
体能 2011-08-28 11:17:00
249210 体能 2011-08-28 11:17:00
偶然看到Michael Boyle的一篇有关扭转训练的文章,感觉挺受启发的,跟大家分享一下子。有时候一些训练动作的细节往往容易被我们忽视,很多教练往往只注重做多少动作,做多快动作,而不注重动作本身怎么做,为什么这么做。看了这篇有关扭转训练的文章后我想应该能从中获得一些启发。
原文如下:

 
Is 'Rotation Training' Hurting Your Performance?  a.k.a. "Is Rotation Even A Good Idea"
 
Michael Boyle MA, ATC

Many athletes and trainers are using 'rotational flexibility' exercises in
their programs - but is it really helping performance or could it be the cause
of more injuries?
Over the past decade training has clearly moved from a sagittal plane
orientation to an emphasis on unilateral training and multi-planar training.
Part of this process, particularly for athletes, has been a push toward
developing flexibility in rotation. Any athlete competing in a sport that
required rotation, like baseball, hockey or golf, was blindly urged to develop
more flexibility in rotation. Like many performance coaches, I fell victim to
this same flawed concept. I was one of the lemmings that I dislike so much,
blindly following the recommendations of others and using exercises that I would
now consider questionable or dangerous. Interestingly enough, as a back pain
sufferer, I simply wrote off my discomfort as age-related and continued to
perform rotary stretches and dynamic warm-up exercises.

Reading the work of physical therapist Shirley Sahrmann made me reconsider my
position and eventually eliminate a whole group of stretches and dynamic warm-up
exercises that were once staples of our programs. Sahrmann in her book
Diagnosis and Treatment of Movement Impairment Syndromes, states "during
most daily activities, the primary role of the abdominal muscles is to provide
isometric support and limit the degree of rotation of the trunk…A large
percentage of low back problems occur because the abdominal muscles are not
maintaining tight control over the rotation between the pelvis and the spine at
the L5- S1 level. " (2002 p.71) The lumbar range of motion that many personal
trainers and coaches have attempted to create may not even be desirable and is
probably potentially injurious.
The ability to resist or to prevent rotation may in fact be more important
than the ability to create it. Clients or athletes must be able to prevent
rotation before we should allow them to produce it. Porterfield and DeRosa in
another excellent book, Mechanical Low Back Pain, come to the same
conclusion as Sahrmann. Porterfield and DeRosa state "Rather than considering
the abdominals as flexors and rotators of the trunk- for which they certainly
have the capacity- their function might be better viewed as antirotators and
antilateral flexors of the trunk." (Porterfield and Derosa, WB Saunders 1998,
p99) Sahrmann goes on to note a key fact that I believe has been overlooked in
the performance field. "The overall range of lumbar rotation is ...approx 13
degrees. The rotation between each segment from T10 to L5 is 2 degrees. The
greatest rotational range is between L5 and S1, which is 5 degrees…The thoracic
spine, not the lumbar spine should be the site of greatest amount of rotation of
the trunk… when an individual practices rotational exercises, he or she should
be instructed to "think about the motion occurring in the area of the chest" "
(Sahrmann, p61-62)

Sahrmann places the final icing on the cake with these statements; "Rotation
of the lumbar spine is more dangerous than beneficial and rotation of the pelvis
and lower extremities to one side while the trunk remains stable or is rotated
to the other side is particularly dangerous." (see figures 1+2) (Sahrmann p. 72)
Interestingly enough Sahrmann agrees with the conclusions of Barry Ross. Ross
recommended primarily isometric abdominal training for his sprinters. Sahrmann
concurs; "During most activities, the primary role of the abdominal muscles is
to provide isometric support and limit the degree of rotation of the trunk
which, as discussed, is limited in the lumbar spine." (Sahrmann p 70) Most
importantly, what does all this mean? For me it means that I have eliminated the
following stretches that attempt to increase lumbar range of motion. This
includes Seated Trunk Rotational Stretches (Fig 1) and Lying Trunk Rotational
Stretches (Fig 2).

I have also eliminated dynamic exercises designed to increase trunk range of
motion such as Dynamic Bent Leg Trunk Twists (Fig 3), Dynamic Straight Leg Truck
Twist (Fig 4), and Scorpion (Fig 5).

My conclusion. Most people don't need additional trunk range of motion. The
evidence from the experts seems to be clear that what we really need is to be
able to control the range that we have. Although this may seem extreme to some,
I have seen a significant decrease in the complaints of low back pain since
eliminating these exercises. In fact, a great deal of our emphasis is now placed
on developing hip range of motion in both internal and external rotation. I
think the future will see coaches working on core stability and hip mobility
instead of working against themselves by simultaneously trying to develop core
range of motion and core stability.
 
Porterfield and DeRosa- Mechanical Low Back Pain, WB Saunders 1998,
Sahrmann, Diagnosis and Treatment of Movement Impairment Syndromes, Mosby
2002

如果看的爽了,也可以打赏哦。

0人打赏
tonychen999
沙发tonychen999荣誉会员 2011-08-28 11:40
论坛好像有bug,在强制分类的板块里面,重新修改帖子无法发布,因为界面里面找不到分类标签。针对上文补充一句,文章的核心观念是在进行扭转类的动作训练时,应该以增大髋关节的灵活性和提高核心(腰椎-骨盆)的稳定性为主;而不能以提高核心稳定性的同时又试图增大核心的关节活动度为主要训练方式。
psy31
板凳psy31国际健将 2011-08-28 17:26
学习一下,楼主辛苦!!!!!!
宁
3楼宇宙冠军 2011-08-28 19:59
学习了,谢谢楼主分享
hanzhe
4楼hanzhe一级运动员 2011-08-29 09:47
认真学习下
matu
5楼matu宇宙冠军 2011-08-29 10:37
很好,学习了,谢谢分享
网球体能
6楼网球体能宇宙冠军 2011-08-29 12:55
这篇文章我也看过 但是核心区的肌群不做这种牵拉 特别是脊柱两侧的肌肉是较难放松的 我觉得使用foam rolling 比较好
flanker
7楼flanker宇宙冠军 2011-08-30 15:22
学习下,谢谢楼主。
distancy@163
8楼distancy@163全国冠军 2011-12-26 20:30
学习了,谢谢楼主分享
月雨sally
9楼月雨sally宇宙冠军 2015-08-17 20:15
谢谢分享啊,这应该是比较前沿的训练方法了
Xpunker
10楼Xpunker宇宙冠军 05-16 15:40
上面图片里的动作就是要少做的意思吗 ??????
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