A PLUS Sports Performance Center

COACH MURPHY ON CORE STABILITY AND MOBILITY. Let’s understand first that mobility is a combination of joint range of motion and muscular flexibility, and stability is the ability of any system to remain unchanged or aligned in thewas presence of change or outside forces . When we mobilize those areas of the body that need to be mobile, and stabilize those areas that need to be stable, then so be our body will be able to perform at the level we desire. However, this alterna...ting pasttern of mobility and stability can help us to understand how injuries occur. In the lower back(lumbar spine) for example, more times than not, the hip joints and thoracic spine are limited in mobility and that the lumbar spine will sacrifice stability to obtain more mobility in the body. This compromised motion in the lower back, often leads to overuse injuries. Unfortunately, limited thoracic spine and hip mobility are two of the most common physical limitations seen in rotational activities and sports. This may be why lower back injuries are so common in golf, tennis, baseball, volleyball, quarterbacks, lacrosse, cricket, sprinters, high jumpers, hurdlers, etc. Part II What about instability? The key area of the body to be stable is the core. This is the region from the pelvis to the lower thoracic spine (mid back). The core is where the body’s centre of gravity is found. If there is instability of the core, it will make the spine, pelvis and hips open up to injury, compensation and inefficient movement patterns. The core’s job is to stabilize the pelvis, hips and lumbar spine. Most people think the core’s job is to create rotation, but it is actually an anti-rotator. In rotational sports, the core is only responsible for a small degree of rotation, about 20 degrees, while the hips and thoracic spine together are responsible for creating about 65 degrees of rotation. Our core is where the lower body and upper body separate as well as providing all of our power, stability and balance while moving in space. A weak core minimizes our ability to transfer power effectively from our lower body to upper body. Our ability to run, jump, throw, swing, swim, block, tackle, kick, punch, etc. becomes compromised-therefore minimizing Performance. A lack of core stability will always lead to not achieving the level of Performance that we desire. I have witnessed Coaches over the years ignore these intricacies. Unfortunately, when this occurs, our bodies are engineered to believe that this is as good as it gets. This in itself sports fans will ALWAYS lead to injury. Coach Murphy is the Athletic Director of Human Performance Education and Co-Founder of A+ Sports Performance Center in Alpharetta, Georgia.

COACH MURPHY on the IMPORTANCE of BIO-MECHANICAL INTEGRITY. Exercise is the introduction of #stress on a biological organism. Therefore, it can be destructive or constructive. How does this person move? If a person cannot do a bodyweight squat or a single leg pistol squat with integrity, Performance Coaches should not add any more stress by resistance-nor by leaving the ground and having to land again.(Hops/Jumps,etc).... If an athlete cannot do a specific movement with integrity then the motor systems of the brain will associate that particular movement through compensation. Compensation is not bio-mechanical integrity. Compensation programs the brain to falsely believe that this is as good as it gets. This in itself sports fans will always lead to injury. #ADeadClockIsCorrectTwiceADay

COACH MURPHY ON CORE STABILITY AND MOBILITY. Let’s understand first that mobility is a combination of joint range of motion and muscular flexibility, and stability is the ability of any system to remain unchanged or aligned in thewas presence of change or outside forces . When we mobilize those areas of the body that need to be mobile, and stabilize those areas that need to be stable, then so be our body will be able to perform at the level we desire. However, this alterna...ting pasttern of mobility and stability can help us to understand how injuries occur. In the lower back(lumbar spine) for example, more times than not, the hip joints and thoracic spine are limited in mobility and that the lumbar spine will sacrifice stability to obtain more mobility in the body. This compromised motion in the lower back, often leads to overuse injuries. Unfortunately, limited thoracic spine and hip mobility are two of the most common physical limitations seen in rotational activities and sports. This may be why lower back injuries are so common in golf, tennis, baseball, volleyball, quarterbacks, lacrosse, cricket, sprinters, high jumpers, hurdlers, etc. Part II What about instability? The key area of the body to be stable is the core. This is the region from the pelvis to the lower thoracic spine (mid back). The core is where the body’s centre of gravity is found. If there is instability of the core, it will make the spine, pelvis and hips open up to injury, compensation and inefficient movement patterns. The core’s job is to stabilize the pelvis, hips and lumbar spine. Most people think the core’s job is to create rotation, but it is actually an anti-rotator. In rotational sports, the core is only responsible for a small degree of rotation, about 20 degrees, while the hips and thoracic spine together are responsible for creating about 65 degrees of rotation. Our core is where the lower body and upper body separate as well as providing all of our power, stability and balance while moving in space. A weak core minimizes our ability to transfer power effectively from our lower body to upper body. Our ability to run, jump, throw, swing, swim, block, tackle, kick, punch, etc. becomes compromised-therefore minimizing Performance. A lack of core stability will always lead to not achieving the level of Performance that we desire. I have witnessed Coaches over the years ignore these intricacies. Unfortunately, when this occurs, our bodies are engineered to believe that this is as good as it gets. This in itself sports fans will ALWAYS lead to injury. Coach Murphy is the Athletic Director of Human Performance Education and Co-Founder of A+ Sports Performance Center in Alpharetta, Georgia.

COACH MURPHY on the IMPORTANCE of BIO-MECHANICAL INTEGRITY. Exercise is the introduction of #stress on a biological organism. Therefore, it can be destructive or constructive. How does this person move? If a person cannot do a bodyweight squat or a single leg pistol squat with integrity, Performance Coaches should not add any more stress by resistance-nor by leaving the ground and having to land again.(Hops/Jumps,etc).... If an athlete cannot do a specific movement with integrity then the motor systems of the brain will associate that particular movement through compensation. Compensation is not bio-mechanical integrity. Compensation programs the brain to falsely believe that this is as good as it gets. This in itself sports fans will always lead to injury. #ADeadClockIsCorrectTwiceADay

Please join us in wishing a big HAPPY BIRTHDAY to Gabby Sanchez! We love training with you and being a part of your journey. We know great things are ahead for you! Happy Birthday!!

Good luck to A+ Sports Family and Willie Anderson Lineman Academy Members Tremayne Anchrum(Clemson University), All-American John Simpson(Clemson University), and Malik Mackey(Hampton University) in the NFL Draft beginning tonight. NFL Player Tyree St. Louis(Los Angeles Chargers/University of Miami) was a great mentor to this awesome group of NFL Hopefuls. Good Luck!!

When the Referee Should’ve been on the Roster

Struggling as an athlete during the lockdown? Tip #7 for something you can do: Indentify routine and necessary activities you would like to achieve each day. Schedule them into your week along with things that provide you with a sense of pleasure. #weareaplus #morethanagym

Struggling as an athlete during the lockdown? Tip #6 for something you can do: Don't be afraid to ask for help if you are struggling. Speak to your coach, friend, family member, or teacher for help. We are all in this together! #weareaplus #morethanagym #askforhelp

Struggling as an athlete during the lockdown? Tip #5 for something you can do: Find something new that you want to learn. Some ideas: cooking, coding, art, dance, learn a new instrument, learn a new language, photography. The possibilities are endless! #weareaplus #morethanagym

Struggling as an athlete during the lockdown? Tip #4 for something you can do: Plan your day or week. This is a great way to reduce disruptions and increase your sense of control. #weareaplus #morethanagym #planyourday

Struggling as an athlete during the lockdown? Tip #3 for something you can do: Stay connected! Reach out to your family, friends, teammates, or your coach. Check in on a regular basis. Our A PLUS coaches and staff would love to hear from you! #weareaplus #morethanagym #stayconnected #callyourAPLUScoach

Struggling as an athlete during the lockdown? Tip #2 for something you can do: Practice learning mindfulness and relaxation activities. This is a great opportunity to learn new mental skills. #weareaplus #morethanagym #superpowers #mindfulness #relaxation #mentalskills