PILLAR PREPARATION
LEARNING OBJECTIVES
Understand how the concept of the “Core” has evolved
Identify the components of the pillar and their function
Explain the concept of kinetic linking and explain its application
Explain where Pillar Prep fits into program design
Understand how to prepare the pillar for optimal performance
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PILLAR STRENGTH
Re-define “The Core”
What is Pillar Strength?
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Pillar Strength is simply the blend of mobility and
stability through the hips torso and shoulders.
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PILLAR PARADIGM SHIFT
Crunches and planks do not define the core
The trunk is less likely to be a structure that generates force and more likely a
structure that tolerates/conducts force.
It allows for MOVEMENT AND FORCE TRANSFER
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ANOTHER PRIMARY FUNCTION OF THE PILLAR
BREATHING ALWAYS WINS
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CHECK FOR LEARNING
List the 2 main functions of the pillar.
Is the Pillar Static or Dynamic?
What positions should we train the pillar?
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THE PILLAR
Anatomy of the Pillar
Efficiency of Movement
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PILLAR HARDWARE AND SOFTWARE
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PILLAR ANATOMY: HARDWARE
SHOULDER/SCAP
THORACIC SPINE
LUMBAR SPINE
PELVIS
HIPS
MUSCLES THAT CONNECT THEM ALL
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JOINT BY JOINT APPROACH
SHOULDER/SCAP
STABILITY
THORACIC SPINE
MOBILITY
LUMBAR SPINE
STABILITY
HIP
MOBILITY
KNEE
STABILITY
ANKLE
MOBILITY
FOOT
STABILITY
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Joint by Joint Approach, Mike Boyle
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PILLAR ANATOMY
Akuthota et al
Bojadsen et al
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PILLAR ANATOMY
McGill, 2007
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PILLAR ANATOMY
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PILLAR HARDWARE AND SOFTWARE
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PILLAR EFFICIENCY OF MOVEMENT
The The role of the nervous system is coordinate movement through muscle
recruitment and managing that movement based on sensory feedback.
The system has innate patterns that it calls upon to begin and develop movement
patterns. Immediately at birth we have neurological patterns that facilitate survival.
The first being breathing, second being rooting reflex to fill need for food. This is
the basis of our movement- survival.
Habitual movement helps develop patterns that are unique to each persons
movement signature.
Cook et al, Part 1 and 2
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Our goal is to prime the nervous
system so it can perform optimally
and utilize the full mobility and
potential of the body.
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PROXIMAL STABILITY
To move efficiently, an individual must have
proximal stability of the pelvis
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IMPORTANCE OF KINETIC LINKING
IMPACT
CLUB HEAD
LEFT ARM
TRUNK
HIPS
Force Creation (Hips) → Force Transfer (Trunk-Extremities) =
Optimal Performance & Injury Prevention
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IMPORTANCE OF KINETIC LINKING
Impact
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CHECK FOR LEARNING
What 5 structures make up the Pillar?
What Structures need Mobility?
What structures need Stability?
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IMPLEMENTATION
Know where Pillar Prep fits
View the Pillar Preparation sequence
Understand how to prepare the pillar
Base off individual needs
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Based off of the FMS Results
Modified from Cook et al, Part 1and 2
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Is your Program
Balanced?
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PROGRAM DESIGN
STRENGTH SESSION
MOVEMENT SESSION
PILLAR PREP
PILLAR PREP
MOVEMENT PREP
MOVEMENT PREP
PLYOMETRICS
STRENGTH POWER
MOVEMENT SKILLS
ESD
REGENERATION
REGENERATION
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PILLAR PREPARATION COMPONENTS
SOFT TISSUE
MOBILITY
STABILITY
Soft Tissue
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Tension and adhesion
Mobility
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Restore symmetry
Increase range of motion
Stability
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Motor Control
Proper sequencing patterns
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PROGRAM VOLUME
2-4 Muscles
SOFT TISSUE
30-60s each
*Barrel Roll
*Acu-Point
2-4 Movements
MOBILITY
5-10 reps 2s Holds
*AIS
*PNF
2-4 Corrective Movements
ACTIVATION
10 reps each
1º/2º FMS Solutions
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PROGRAM DESIGN
SOFT TISSUE METHODS
Ball
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Hold pressure over the trigger point until it releases. It
must release or the tightness could get worse, versus
improving.
Barrel Roll
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8-10 rolls over a muscle
Hold pressure over the trigger point until it releases. It
must release or the tightness could get worse, versus
improving.
Then repeat by rolling the length of the muscle again.
MacDonald et al, De las Penas et al
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PROGRAM DESIGN
AIS & PNF STRETCHING
Use the antagonist muscle actively to help stretch the
agonist.
Assists the antagonist using a rope, band, or hands
Hold 2 seconds at end of range
Repeat 6-8 reps on each target tissue
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PROGRAM DESIGN
MacDonald et al, De las Penas et43al
STABILITY - ACTIVATION
Focus on stability muscles around the lumbar spine,
pelvis, and shoulder
Enhance primitive patterns
Maximize recruitment and control
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PILLAR POSTURE
“True spine stability is achieved with a balanced
stiffening from the entire musculature…focusing on a
single muscle generally does not enhance stability but
creates patterns that result in less stability.”
(McGill,2009)
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PILLAR POSTURE
CASE EXAMPLE
FMS PRIMARY LIMITATIONS
– 1 active straight leg raise
SESSION FOCUS
–
Acceleration
AREAS OF FOCUS DURING PILLAR STRENGTH
– Anterior hip mobility
– Posterior hip mobility
– Trunk stability
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PROGRAM DESIGN
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PROGRAM DESIGN
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PROGRAM DESIGN
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CHECK FOR LEARNING
List the 3 components of Pillar Prep.
Write down when Pillar Prep should be
sequenced in the training session.
Design an example of Pillar Prep for this athlete:
The athlete has good depth in the deep squat, but is
unable to keep the stick overhead (FMS 2). The
training session for the day is linear.
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CONCLUSION
DEFINITION
ANATOMY/PHYSIOLOGY
IMPLEMENTATION
The pillar is involved in every element of training and sport.
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Pillar Strength is the blend of mobility and stability through the hips torso and shoulders.
Breathing is another primary function of the pillar.
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Understand how training the pillar affects posture and performance.
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DEFINITION
ANATOMY/PHYSIOLOGY
IMPLEMENTATION
The ‘hardware’ of the pillar forms the structural integrity that allows optimal
performance in sport and life.
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Hips and Pelvis
Lumbar Spine and Thoracic Spine
Shoulders
The ‘software’ of the pillar includes the central nervous system that coordinates
movement through muscle recruitment and managing that movement based on
sensory feedback.
DEFINITION
ANATOMY/PHYSIOLOGY
IMPLEMENTATION
It is important to understand when to approach training the pillar.
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Train the pillar at the beginning of the session to lay a foundation of advanced
movements
Consider your athletes’ needs, abilities, and limitations when addressing the pillar.
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Prioritize soft tissue, mobility, and then activation in training your athletes.
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APPENDIX
Akuthota, Venu, and Scott F. Nadler. "Core strengthening." Archives of physical medicine and
rehabilitation 85 (2004): 86-92.
Bojadsen, T. W. A., et al. "Comparative study of Mm. Multifidi in lumbar and thoracic spine." Journal of
Electromyography and Kinesiology 10.3 (2000): 143-149.
Dofferhof, A. S., and P. Vink. "The stabilising function of the mm. iliocostales and the mm. multifidi during
walking." Journal of anatomy 140.Pt 2 (1985): 329.
Kiesel, K., P. Plisky, and R. Butler. "Functional movement test scores improve following a standardized
off‐season intervention program in professional football
Players." Scandinavian journal of medicine & science in sports 21.2 (2011): 287-292.
Cook, Gray, Lee Burton, and Barb Hoogenboom. "Pre-participation screening: The use of fundamental
movements as an assessment of function–part 1."North American journal of sports physical therapy:
NAJSPT 1.2 (2006): 62.
Cook, Gray, Lee Burton, and Barb Hoogenboom. "Pre-participation screening: The use of fundamental
movements as an assessment of function–Part 2."North American journal of sports physical therapy:
NAJSPT 1.3 (2006): 132.
McGill, Stuart. Low back disorders: evidence-based prevention and rehabilitation. Human Kinetics, 2007.
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APPENDIX
MacDonald, Graham Z., et al. "An acute bout of self-myofascial release increases range of motion without a
subsequent decrease in muscle activation or force." The Journal of Strength & Conditioning Research 27.3
(2013): 812-821.
De las Penas, Cesar Fernandez, et al. "Manual therapies in myofascial trigger point treatment: A systematic
review." Journal of Bodywork and Movement Therapies 9.1 (2005): 27-34.
Marek, Sarah M., et al. "Acute effects of static and proprioceptive neuromuscular facilitation stretching on
muscle strength and power output."Journal of Athletic Training 40.2 (2005): 94.
Ferber, R., L. R. Osternig, and D. C. Gravelle. "Effect of PNF stretch techniques on knee flexor muscle EMG
activity in older adults." Journal of Electromyography and Kinesiology 12.5 (2002): 391-397.
Taylor, Dean C., et al. "Viscoelastic properties of muscle-tendon units the biomechanical effects of
stretching." The American Journal of Sports Medicine18.3 (1990): 300-309.
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