Activation and Speed Development

Derek DeBarrPleasant Plains High School

ddebarr@ppcusd8.orgTwitter @plainstrackxc

BIO

• 2012-13 IHSA Nomination for NFHS Coach of the Year

• USATF level 1 Certified• USTCCCA (Track and Field Academy) level 1

Certified• 2014 IHSA 4x800 State Champions• 2012 IHSA 4x200 7th place; 4x200 IPTT Champs• Coached a total of 22 All-State medals since 2009• Coached 56 entries to state meet since 2009

What is Activation?

• Activation is a process to correct poor muscle recruitment patterns

• Muscles for some tend to fire from the various areas; not from the core of the body

• This is due to injuries over time• The body then compensates; movement is

essential• Activation is a deep massage process to reverse

this

What are the benefits?

• Shin splints and other overuse injuries have vanished- if the athlete agrees to activation

• Runners are able to improve form instantaneously

• Coaching becomes easier; the athlete is more capable of doing the movement asked of them

• Times have dropped dramatically

What are the Benefits?

• According to Dr. Tom Nelson:– 30% reduction in concussions– 70% reduction in fractures and surgeries– 45% reduction in overall surgeries

Before and After

Before and After

Be Activated Athletes

• Nazareth Academy (2014-15 IHSA 5A Football State Champs)• York Track and Field (2014 IHSA 3A Champs)• Hinsdale Central Cross Country (2013-14 IHSA State Champs)• Andre McGill (2015 IHSA 200 Meter Champ)• Heath Warren (4:09 1600)• Ally Goff• Tyler Johnson• David Shultz, Nik Georges (IHSA State qualifiers)• About 100 Kids at the state meet (according to Coach Korfist )

1-2-3 Principle

• The body needs to fire from the hips (1), then mid thigh (2), then calves (3)

• Over time, this becomes compromised

• The body may then fire from the thighs first (2-2-3) pattern or from the claves first (3-3-3 pattern)

• It is even possible that hip flexion may begin from the shoulder (3-3-3 arm)

Patterns

• Different Patterns may exist on each leg

• 1-2-3: Correct sequencing; not default

• 2-2-3: Movement starts from thigh

• 3-3-3 Leg: Movement is initiated in calf

• 3-3-3 Arm: Movement is initiated in opposite shoulder

Symptoms

• 1-2-3– Usually Injury Free

• 2-2-3– Subject to non-contact knee injuries, sore

hamstrings, very sore quads• 3-3-3 Leg– Tight hamstrings, shin splints, tight/sore calves

• 3-3-3 Arm– “Tight” upper body runners

Technique

• Use the knuckle of any finger• Make a smaller contact point with the bone• Rub in a small circular pattern• Rub until you feel the muscle/fascia relax

Points to Remember

• Stress is a big deal; the more stressed out the athlete, the less likely it is to work

• Breathing makes things relax faster• Fighting prolongs the process• Keep calm when administering activation• No certification is needed, but it’s a good idea

to only activate athletes with permission slips

Test for Movement Patterns

• Make sure the athlete is lying flat on their back

• Have the athlete lie with their palms facing up• Make sure the athlete is not flexing their neck

or making a fist (these are all “cheats”)

Tests for Movement Patterns

• Have the athlete raise their leg• Place one hand on the athlete’s opposite hip• Place your elbow on the athlete’s foot and

push the toe out• Push the leg down. If they are able to resist,

they have a 1-2-3 pattern (they won’t)

Movement Testing

• Same as pattern one. Only this time, make sure the toe is down

• The toe does not get pushed to the side but stays straight

• If they can resist, the quad is doing hip flexion (2-2-3)

Movement Testing

• Same pattern as before• Have the athlete dorsiflex the toe• If they resist, movement is initiated by the

shin/calf• This is a 3-3-3 leg pattern

Movement Testing

• Same as before, only have the person lift their opposite arm in the air at a right angle to the ground

• Have them tighten their fist • If they can resist, they have a 3-3-3 arm

pattern (hip flexion initiates at the shoulder)• If the athlete cannot do any of these, they are

a “0”

Zone 1-Breathing

• Test: Simple hamstring flexibility• Have the athlete lay flat, see how far you can

bring the straight leg• After zone one is completed, test again

Zone 1- Belly Breathing

• Deep breaths• Watch if person breathes from chest or belly• If shoulders raise, breaths are taken from the

chest• This means that the bottom lobes of lungs are

not being fully used, limiting aerobic power• Also means psoas and glutes are turned off

Zone 1-Breathing

• Step One:• Using knuckle, rub

along the diaphragm on the bottom rib

• Step two: rub along sternum

• Stop when you feel muscle relax; then move on

Zone 1- Breathing

• Practice belly breathing• Athlete should try to inflate lower portion of stomach• Deep breaths: breath in for 7 seconds• Try to expel all the air at once• If it’s not working, calm them down, circular fingers

over mouth• If you notice certain areas of the belly are not rising

along the ribs, reactivate those specific areas on the rib cage

Zone-1 Breathing

• Retest flexibility• If the leg does not come to at least 90

degrees, look for areas that are not rising when they are breathing and try again

Zone 1-Breathing

Zone 1-Psoas

• All movement should initiate from the hips

• Test: Same as the movement test for the 1-2-3 pattern

Zone 1-Psoas

• Place hands two inches down and two inches to the outside (lateral) of the belly button

• Press Up and In in a circular pattern• Feel around (the athlete will let you know

when the spot is correct)• Go until the muscle relaxes.

Zone 1- Psoas

• Re test the leg• If the leg holds, it was a success• Alternate test:– Have athlete stand– Raise leg to above 45 degrees– If leg holds firm and does not catch lower down, it

is a success– Also note balance (this is important for glutes)

Zone 1-Psoas

• Self activation• Push “up and in”• Do this for 15 belly

breaths

Zone 1- Glutes

• Test• Have athlete lie face down• Athlete then lifts knee as far off the table as

possible• Then try to push knee to table• Make sure tibia is bent in, not out (make sure

the knee is at an acute angle, not obtuse.)

Zone 1- Glutes

• Using a circular motion, rub on the base of the skull (where the skull and neck meet)

• Do this for the entire base• Move on when you feel the muscle relax

Zone 1-Glutes

• Step 2:• Place your right hand on the athlete’s right

base• Using your left hand, dig fingers underneath

the jawbone just underneath the ear• Do this until the neck muscle on the right side

relaxes• Repeat for the other side

Zone 1- Glutes

Zone 1: Glutes

• Be sure to re-test when done

Zone 1- Glutes

• Self activation• Hold for 15 belly breaths• Do 8 belly breaths for jaw line

Further Resources

• http://activateanddominate.com/ - you can purchase activation sticks from this site

• http://www.slowguyspeedschool.com/ - Chris Korfist’s website

• Illinois Track and Cross Country Association website (Tony Holler blogs)

• http://www.douglasheel.com/ - “inventor” of Be Activated