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Title : Lateral Athletic Training and Injury Prevention
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Lateral Athletic Training and Injury Prevention

Generally, when training, is likely to be forward or be in place. It is possible to go jogging with some distant goal in mind, the race to the end zone or goal, or pick up heavy weights and root yourself to build stability under load.

But if you've ever seen competitive athletics high level, you know that most of the lower body injuries, especially the dreaded ACL tear, come during lateral changes, turns, or collisions. The impact of incredible cutting torque / displacement in a soccer field, basketball court, or while skiing immediately come to mind.

build strong joints

In his classic work, science and practice of strength training, Zatsiorsky and Kraemer argue that "it is especially important to strengthen the joint structures in lateral movements (abduction-adduction) and in rotation about the longitudinal axis of a body segment." authors will argue that while flexion / extension knee and ankle are typically formed, lateral movements usually get shorted. They conclude:

"if the muscles and joint structures that resist lateral movement is not strengthened, the risk of injury is very high ... .Lateral movements, however, not they are formed, unfortunately, is exactly these muscles and structures that should be the goal of training ".

Although not all coaches, especially at the youth level, train lateral movement, this type of training is a very important part of natural movement. This is because it is supposed to be our "sport" practiced in nature, where navigation obstacles and change direction are constant.

Balance adds complexity

Training've put together for this demonstration is based entirely around the lateral movements . I added the challenge of making lateral movements while maintaining balance in a 2 x 4. The balance component requires the participant to work on postural alignment, while the nature of lateral movements also peripheral vision opposes .

While I am especially practicing lateral movements, abduction, adduction and in this video you will see that the "off" practicing while the beam work "rotation with to the longitudinal axis "element Zatsiorsky and Kraemer mentioned above. I will continue to develop these skills in my next video, which integrates more advanced skills, including sidescroller with a rotation component.

Lateral Training Balance
This training is divided into Parts A, B and C, which was made in order to fashion circuit for five rounds. Rest: 30: 60 every time a complete circuit is completed before starting again in Part A. You will have a length of 2 x 4 (mine is 12 ft.) And a weight (or dumbbells, stone, or some other weight).

Part A

• side steps (take right foot) to the 2 x 4; side steps (left leads feet) back.
• lateral jumps (right foot lead) down the board; lateral jumps (left leads feet) returning.
• Sideways jumps two feet goes right down the board; two legs jumps back side.
• alternate "off" where laterally passing over an imaginary obstacle, switching between the right foot forward and left foot leader, addresses go all the way down and back in this way.

Part B

• Squats 3-5 Cossacks (or loaded body weight) in each direction (not on board).
• 03.05 lateral plank walks, lateral bending or lateral plyometric pushups in each direction (not on board).

Part C

• lateral breaks split-stance landing in 2 x 4 board going down; about 3 jumps per side should be good. Make sure you are aiming for a place to land when landing on the floor so you can practice targeted landings.
• with both feet sideways jumps landing in split position back down the board. Again, focus on the precision landing when jumping from the floorboard. My landing point is only 20-22 "off the board. This is a conservative distance to start.

preventive Skills Practice

While none of these exercises are performed at high speeds of athletic competition, which are impressive fundamental exercises to practice in order to achieve better symmetry between stability, mobility, weight change, and postural alignment. If you put the time in practice these skills, dramatically improve your ability to make these moves effortlessly at full speed.

References
1. Vladimir Zatsiorsky and William Kraemer, science and Practice of Strength Training (Champaign: Human Kinetics, 2006).

Source: http://breakingmuscle.com/natural-movement/lateral-training-for-athleticism-and-injury-prevention

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