PHRE 5003 – High Performance Training for Sport

This course focuses on training strategies and tools appropriate for athletic populations. In particular, students will learn: 1-RM strength testing, Wingate protocols, Tabata training, snatch progressions, clean progressions, plyometrics.

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Course: PHRE 3045 - Sports Injuries	Movement Pattern: Press | horizontal	Target: Serratus	Synergist(s): Pec Minor, Transverse Abdominus
Exercise
Regressions:	Push Up	Progressions:

Key Teaching Points	Expectation: [if 456 equals="Supervised Practice"]Supervised Practice [/if 456][if 456 not_equal="Supervised Practice"]Independent Learning[/if 456]	[579]
Description:	Using a dowel establish a neutral spine/head and shoulder hand width starting position for a push-up.  Make sure the feet are also shoulder width apart and you are on either your toes or knees. While keeping the core engaged and maintaining perfect spinal/head posture lower to the starting position (chin to floor) in a slow and controlled manner.  Allow the elbows to flair up to 30 degrees (whatever feels most comfortable).  Keep hands fairly straight in front allowing only slight positional adjustment based on wrist comfort.  Keep hands under shoulders. As you descend the scapulae will adduct/retract.  You should be a full retraction at the bottom of the movement. As you push upwards gradually allow your scapulae to abduct/protract.  You should be a full protraction at the top of the movement.  You will be in neutral scapular position during mid-phase. Do not lose your neutral pelvis/spine/head position during the movement despite the scapular positions.  This takes a very strong and coordinated intrinsic core musculature.
Common Error(s):	Sagging lower back | Inappropriate momentum
Spotting:	Mirror Client Level

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