Documenti di Didattica
Documenti di Professioni
Documenti di Cultura
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 1 de 16
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 2 de 16
So as well as leaving out the combined training studies, Ive ignored studies
using feedback, movement practice, and attentional focus, even though there is
some interesting work being done there (e.g. Gokeler et al. 2015; Welling et al.
2016).
But wait a minute!
We try to change movement patterns for two reasons: improving sports
performance, and reducing injury risk. And while we know that strength training
improves sports performance, is there any evidence that standard strength
training can reduce your risk of injury?
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 3 de 16
In the intervening 20 years, with the sole exception of hamstring muscle strains,
most research has erred towards investigating combined (kitchen sink) programs
for injury prevention. While this approach may well have been beneficial, insofar
as throwing everything possible at injury prevention has almost
certainly produced a larger reduction in injuries, and a larger effect is much
easier to detect, it also has two downsides.
Firstly, it has made it much harder for other researchers to figure out the
mechanisms by which any of the interventions are reducing injury incidence. So
it is hard to tell from these trials whether the risk reductions come from athletes
getting stronger, or from them improving eccentric-specific strength, balance,
flexibility, or movement patterns.
Secondly, it has made injury prevention harder to access for the average athlete.
Most athletes are going to the gym and performing some strength training
anyway, and in such cases a standard but well-constructed strength training
program can be learned and followed fairly easily. On the other hand, specifying
a need for a wide range of different modalities, some of which require special
equipment, we have moved the focus of the evidence base (probably correctly,
but perhaps a little too hastily) away from what an average athlete without a
large coaching staff is reasonably able to do.
This is why I think it is essential to look at strength training on its own. It is a lot
easier to do on your own without special equipment, which means that more
people are likely to do it, which means fewer injuries (assuming it works).
With that being said, lets jump right in, by looking at drop jumps.
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 4 de 16
strength training. Secondly, landings are often identified as the point at which
acute, non-contact injuries occur because of poor mechanics (Mason-Mackay et
al. 2015), so that makes them a useful movement to study.
So in this article, although I will discuss a few other movements, most of the
research I will analyze involves drop jumps.
When looking at drop jumps, soft landings are thought to be beneficial. Soft
landings involve more knee flexion than stiff landings, and lower vertical ground
reaction force (VGRF), and allow more energy absorption by the hip and
knee (DeVita & Skelly, 1992). Since strength training can indeed improve the
ability of muscles to absorb energy in eccentric contractions, it seems
plausible that strength training will increase knee flexion in drop landings.
This is important, as high levels of VGRF in drop landings likely increases the risk
of anterior cruciate ligament (ACL) injury (Yeow et al. 2010; 2011). So making
landings softer could perhaps help prevent some ACL injuries.
In contrast, although one study has linked low levels of hip abduction, knee
flexion, and knee extension strength with increased knee valgus in single-leg
squats (Claiborne et al. 2006), the trend is for no association between knee
strength and knee valgus in most squat movements, and only a small association
between hip strength and knee valgus (Cronstrm et al. 2016). Poor ankle
dorsiflexion mobility seems a more likely cause of knee valgus (Bell et al. 2013;
Malloy et al. 2015; Mason-Mackay et al. 2015).
Therefore, although knee valgus is also considered a risk factor for ACL injury
and knee injury in general (Weiss & Whatman, 2015), it is unlikely that we will see
a change in knee valgus as a result of strength training in the following analysis,
but if we do see any effect, it is most likely that it will be in single-leg squats
(Claiborne et al. 2006).
So lets see how strength training changes movement patterns!
Standard strength training does seem to increase peak knee flexion angle
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 5 de 16
in drop jumps (McCurdy et al. 2012; Kondo & Someya, 2016), but such
improvements do not always occur (Arabatzi & Kellis, 2012).
Where it happens, it means that the landing is softer than it was before
training, because the greater knee bend upon contact with the ground creates a
longer joint ROM through which to absorb the impact (Pollard et al. 2010;
McCurdy et al. 2012).
Using traditional barbell exercises in a group of female athletes with 4.3 years of
resistance training experience, McCurdy et al. (2012) reported an increase in
peak knee flexion in their strength training group, while the control group that
stopped their resistance training for the duration of the study displayed the
opposite trend, as shown in the chart below.
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 6 de 16
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 7 de 16
Does strength training
Strength training seems to cause an increase in peak hip flexion angle in drop
jumps (Arabatzi & Kellis, 2012; McCurdy et al. 2012; Kondo & Someya, 2016), but
such increases do not always occur (Arabatzi & Kellis, 2012).
Such an increase has similarly been interpreted to mean that the landing is
softer than it was before training (Pollard et al. 2010), because the greater
trunk ROM upon contact with the ground allows a smaller peak force, as
decelerating the inertial load of the upper body happens over a longer time
period.
Using traditional barbell exercise in a group of female athletes with 4.3 years of
resistance training experience, McCurdy et al. (2012) reported an increase in hip
flexion, although this result did not reach statistical significance, even though the
group that stopped resistance training for the duration of the study displayed the
opposite trend, as shown in the chart below.
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 8 de 16
Using manual resistance for hip abduction (side-lying hip abduction) and hip
external rotation (side-lying clam) with the load determined by hand-held
dynamometry, Kondo & Someya (2016) found that hip flexion in a drop jump
increased by 15 degrees upon landing, and by 16 degrees at the point of impact
absorption.
Moving away from drop jumps briefly, to look at lateral cutting, we can see that
Cochrane et al. (2010) set out on an ambitious plan to assess the effects of four
different training protocols on knee movements during sidestepping to 30 and
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 9 de 16
Strength training alone does not tend to reduce knee valgus during drop jumps,
at least when performed without the benefit of cues or guided coaching (McGinn
et al. 2006; McCurdy et al. 2012; Kondo & Someya, 2016). Whether this is
because the change is too small to notice, or because there is genuinely no
effect is less clear. Similarly, there is also no effect on knee valgus after strength
training in horizontal stop jumps, which are similar to drop jumps (Herman et al.
2008).
On the other hand, when coupled with feedback regarding proper movement,
which is a form of deliberate practice, strength training is effective at increasing
hip abduction angle, and also shows a trend towards reducing knee valgus in a
horizontal stop jump. Interestingly, feedback alone is not effective (Hermann et
al. 2009).
This suggests that both strength training and jumping practice might have clear
and distinct contributory roles in improving key movement patterns in drop
jumps, including knee valgus.
If you think about it, this could explain why plyometrics (with and without
feedback) are generally more reliable at improving movement patterns in
jumping movements compared to strength training (Lephart et al. 2005; Stearns
& Powers, 2014; Nyman & Armstrong, 2015), as they essentially integrate
strength training and some movement practice into one type of exercise.
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 10 de 16
To date, the research is fairly clear in showing that while strength training
might have beneficial effects in improving running economy for endurance
athletes, it does not seem to alter knee valgus during running (Snyder et al.
2009; Willy & Davis, 2011; Earl & Hoch, 2011; Ferber et al. 2011; Sheerin et al.
2012).
Why strength training should produce an effect on knee valgus during single-leg
squats, but not on knee valgus during running is a very interesting question,
which I will not venture to try and address here.
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 11 de 16
How does this all tie together?
There are several effects of strength training on movement patterns, but these
effects seem to differ depending on which movement we measure (drop jumps,
single-leg squats, lateral cutting, and running).
We might have anticipated this, as we know that an athletes joint angle
motions do not correlate perfectly across different tests, such as single-leg
landings, single-leg squats, a two-leg landings, and two-leg squats (Donohue et
al. 2015).
So while some beneficial joint angle motion changes might occur automatically
as a result of a strength training program in some movements (such as softer
drop landings), this may mean that other risky movement patterns (such as knee
valgus) will likely require addressing with other methods, which might include
plyometrics, movement practice, and various types of feedback.
Also, as Donohue et al. (2015) suggest, we can see that individuals are likely to
demonstrate different profiles of injury risks when screened using different
tasks and even when strength training has improved knee flexion or knee valgus
in one test, it may not necessarily change it during another test. This may require
several tests of movement patterns to be performed, and not just one!
Conclusions
Yes, strength training does change your movement patterns, at least by altering
peak joint angles during several athletic movements, BUT the
effect differs depending on which movement is tested (e.g. drop jumps, singleleg squats, lateral cutting, running).
Strength training seems to increase peak hip and knee flexion angles in drop
jumps, making the landing softer through greater absorption of the impact
forces. However, it does not seem to reduce knee valgus in either drop jumps or
running, although it might reduce knee valgus during single-leg squats.
What is your take? Tell us on Facebook!
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 12 de 16
References
1. Arabatzi, F., & Kellis, E. (2012). Olympic Weightlifting Training Causes
Different Knee MuscleCoactivation Adaptations Compared with Traditional
Weight Training. The Journal of Strength & Conditioning Research, 26(8),
2192-2201.
2. Bell, D. R., Oates, D. C., Clark, M. A., & Padua, D. A. (2013). Two-and 3dimensional knee valgus are reduced after an exercise intervention in
young adults with demonstrable valgus during squatting. Journal of
Athletic Training, 48(4), 442.
3. Claiborne, T. L., Armstrong, C. W., Gandhi, V., & Pincivero, D. M. (2006).
Relationship Between Hip and Knee Strength and Knee Valgus During a
Single Leg Squat. Journal of Applied Biomechanics, 22(1).
4. Cochrane, J. L., Lloyd, D. G., Besier, T. F., Elliott, B. C., Doyle, T. L., &
Ackland, T. R. (2010). Training affects knee kinematics and kinetics in
cutting maneuvers in sport. Medicine & Science in Sports & Exercise,
42(8), 1535.
5. Cronstrm, A., Creaby, M. W., Nae, J., & Ageberg, E. (2016). Modifiable
Factors Associated with Knee Abduction During Weight-Bearing Activities:
A Systematic Review and Meta-Analysis. Sports Medicine, 1-16.
6. Dawson, S. J., & Herrington, L. (2015). Improving single-legged-squat
performance: comparing 2 training methods with potential implications for
injury prevention. Journal of Athletic Training, 50(9), 921-929.
7. DeVita, P., & Skelly, W. A. (1992). Effect of landing stiffness on joint kinetics
and energetics in the lower extremity. Medicine & Science in Sports
& Exercise, 24(1), 108-115.
8. Donohue, M. R., Ellis, S. M., Heinbaugh, E. M., Stephenson, M. L., Zhu, Q.,
& Dai, B. (2015). Differences and correlations in knee and hip mechanics
during single-leg landing, single-leg squat, double-leg landing, and
double-leg squat tasks. Research in Sports Medicine, 23(4), 394-411.
9. Earl, J. E., & Hoch, A. Z. (2011). A proximal strengthening program improves
pain, function, and biomechanics in women with patellofemoral pain
syndrome. The American Journal of Sports Medicine, 39(1), 154-163.
10. Ferber, R., Kendall, K. D., & Farr, L. (2011). Changes in knee biomechanics
after a hip-abductor strengthening protocol for runners with patellofemoral
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 13 de 16
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 14 de 16
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 15 de 16
http://www.strengthandconditioningresearch.com/perspectives/strength-training-movement-patterns/
4/23/16, 11:02 PM
Pgina 16 de 16