barefoot training athletic performance
TRANSCRIPT
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Barefoot Training
&
Athletic Performance
Mike Martino, PhD, CSCS*D, FMS, BTS,CBRC, CES,
EBFA Master Instructor in Barefoot Education
2012 NSCA Educator of the Year
Georgia College
Milledgeville, Georgia
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Special Thanks
Dr. Emily Splichal, DPM, MS, CES
Evidence Based Fitness Academy®
“Applying Research – Achieving Results”
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Three Key Points
1. Understand the Closed Kinetic Chain
Concept and how it relates to Barefoot
training and athletic performance.
2. Comprehend some of the current research
findings associated with Barefoot Training
research.
3. Conduct a series of basic movement
assessments for athletes incorporating
Barefoot concepts.
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What’s The Difference?
a high performance sports car…
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What’s The Difference?
…and a high performance sports athlete
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What’s The Difference?
a pit stop…
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What’s The Difference?
…a warmup, training, and injury assessment
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KEY POINT
• Both a race car and the human body are
dynamic, highly-complex machines.
• Each need to be continuously evaluated to
minimize mechanical failures and attain
peak performance.
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Closed Kinetic Chain Concept
• Franz Reuleaux (1876)
– German mechanical engineer
– Developed the kinetic chain concept in machines
• Dr. Arthur Steindler (1955)
– Kinetic Chain theory based on Reuleaux’s work
– Open vs Closed chain movements
• Joint by Joint Approach
– Gray Cook and Mike Boyle
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Barefoot Body Tension
• Getting the body to work as an effective
unit to improve force transmission during
functional movement.
• From the ground up tension allows our
body to load/unload impact forces more
effectively by integrating stability between
foot (distal) and core (proximal).
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Barefoot Body Tension
• Body tension is created through
controlled isometrics.
• Benno Nigg’s Muscle Tuning Theory
–We tune our muscular response to ground
impact from step to step in order to
minimize vibrations that pass through the
soft tissues of our limbs.
Nigg BM. The Role of Impact Forces and Foot Pronation: A New Paradigm. Clinical
Journal of Sport Medicine: 2001; 11:1 (2-9).
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The only contact point between the body
and ground is the foot!!
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FROM THE GROUND UP
• Stability & Mobility
• Effectiveness
• Efficiency
• Economy
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The 3 E’s & Athletic Performance
• Effectiveness
–Create stable and effective movement
• Efficiency
–Effective movement leads to efficiency
–Energy sparing effect
• Economy
–Achieve a maximum effect with an
economy of effort
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How you stabilize your core – starts with your feet!
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From the ground up….Stability
• Feet & core are integrated through:
–Co-activation patterns
– Joint coupling
–Myofascial highways
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Co-Activation Patterns
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• Contracture of the intrinsic muscles
(abductor hallucis) through short foot
creates a reflex activation of the pelvic floor
and deep hip stabilizers.
• Contracture of the pelvic floor and hip
stabilizers allows proper activation and
faster activation of the abdominals, hip
flexors, and glutes.
Step 1 – Foot Activation
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Step 2 – Deep Hip Activation
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Step 3 – Glute, TFL & ITB Activation
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Reflexive Stability
Train subconscious motor patterns.
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Glute Activation & LPH StabilityBlackburn JT, Hirth CJ, & Guskiewicz KM. EMG
comparison of lower leg musculature during functional
activities with and without balance shoes
(Abstract). Journal of Athletic Training. 2002;37:S97.
Found association between daily short foot improved the
speed of contraction of the gluteus maximus and medius
by as much as 200%, after just 7 days of training.
Increased contraction of hip stabilizers translates to
strength, power, posture, efficient movement….
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Influence of joint alignment
& movement efficiency
Joint Coupling
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What is the foundation to our posture?
Much like the foundation to a building –
foot is foundation to our posture.
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Myofascial Highways
• Anatomy Trains by Thomas Myers
– “Fascia is essential to the dance between
stability and movement – crucial in high
performance, and central in recovery from
injury and disability.”
–Fascia can store, transfer, and produce
force throughout the entire body from the
head to the “toes”.
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Lateral Line Superficial Back Line Spiral Line Deep Frontal Line
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Deep Front Line & Proximal Stability
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Myofascial Integration
FHL, FDL, Posterior Tibialis & Anterior Tibialis
Adductors which insert on Ischiopubic Ramus
Continuous with Obturator Fascia to Pelvic Floor
Continues up the Psoas and QL to the Diaphragm
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Drive posterior tibial
activation from short foot
and stimulate the deep
front line for proximal
stability
29
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Foot Function & Fascial Lines
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Abductor Hallucis
Flexor Hallucis Brevis (medial)Adductor Hallucis
Flexor Hallucis Brevis (lateral)
Posterior Tibialis inserts onto Flexor Hallucis Brevis
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Rogers, Page & Takeshima. Balance Training for the
Older Athlete. Int J Sports Phys Ther. 2013 Aug; 8(4):
517–530.
• “Maintenance of posture relies on
proprioceptive input from three important
regions: the sole of the foot, the sacroiliac
joint, and the cervical spine. These three
areas have been identified as postural
regulators due to their density of
mechanoreceptors and influence on
movement and postural stability.”
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Rogers, Page & Takeshima. Balance Training for the
Older Athlete. Int J Sports Phys Ther. 2013 Aug; 8(4):
517–530.
• “The afferent information is then processed
in the CNS at one of three levels: the spinal
cord (for reflexive activation); the lower and
mid-brain (for automatic activation) or the
cortex (for voluntary movements).”
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IT TAKES 54 MSECS FOR YOUR PERONEAL MUSCLE
PROPRIOCEPTORS TO DETECT THE STRETCH OF AN
INVERSION ANKLE SPRAIN?
IT TAKES ANOTHER 72 MSECS FOR THE PERONEALS TO
REACTIVELY CONTRACT TO TRY AND PREVENT THE ANKLE
SPRAIN.
TOGETHER THAT ADDS UP TO 126 MSECS!
IT TAKES ONLY 80 MSECS TO INVERT AND SPRAIN YOUR
ANKLE.Vaes, et al. Peroneal Reaction Time and Eversion Motor Response in Healthy and Unstable
Ankles. J Athl Training, 2002. 37(4): 475-480.
DID YOU KNOW?
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Pertinent Barefoot Training Research
• Practical applied research based on current
studies
• Apply evidence based practice in daily training
and programming
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GC Study #1
• 16 female DII athletes (volleyball & basketball)
• 4 experimental groups
– Barefoot warmup/Barefoot vertical jump
– Barefoot warmup/Shod vertical jump
– Shod w/barefoot warmup/Shod vertical jump
– General warmup/Shod vertical jump
Akoh, E., Martino, M., Hunt, K., & Jarriel, M. A comparison of dynamic warm ups on
vertical jump performance. M.S. Thesis. Georgia College: USA.
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Akoh, E., Martino, M., Hunt, K., & Jarriel, M. A comparison of dynamic warm ups on
vertical jump performance. M.S. Thesis. Georgia College: USA.
Exercise Set Reps
Split-stance ankle rock 1 10
Neuro-warm-up 1 5
Short Foot 1 5
Reverse Calf-Raise 1 5
Inverted hamstring stretch 1 5
Single-leg squat 1 5
Jump Squats non CMJ 1 5
Double Leg tuck jump 1 5
Horizontal Jump 1 5
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Akoh, E., Martino, M., Hunt, K., & Jarriel, M. A comparison of dynamic warm ups on
vertical jump performance. M.S. Thesis. Georgia College: USA.
Group VJ mean score Alpha level σ
BF-BF vs GW-S 18.38/17.78 .059* 2.57/2.46
BF-S vs S-S 17.59/17.75 .224 2.15/2.32
GW-S vs S-S 17.78/17.75 .453 2.46/2.32
BF-BF vs S-S 18.38/17.75 .043** 2.57/2.32
BF-BF vs BF-S 18.38/17.59 .016** 2.57/2.15
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Pertinent Research• Young-Jung et al. A comparison in the muscle activity of the abductor hallucis and
the medial longitudinal arch angle during toe curl and short foot exercises. PhysTher in Sport: 2011; 12 (30-35).– 20 college aged students with normal foot type
– Toe curl vs seated short foot vs standing short foot
– Greater EMG activity with standing short foot
• Young-Jung et al. Effect of foot orthoses and short foot exercise on the cross-sectional area of the abductor hallucis muscle in subjects with pes planus: A randomized controlled trial. Journal of Back and Musculoskeletal Rehabilitation: 2011; 24 (225-231).– 28 college aged students with pes planus (severe navicular drop)
– Foot orthoses vs foot orthoses plus short foot exercise training program
– Increased CSA AbdH muscle and increased force production of Flexor Hallucis
• LaPorta, Brown, L, . The Role of Impact Forces and Foot Pronation: A New Paradigm. Clinical Journal of Sport Medicine: 2001; 11:1 (2-9). – 10 college aged students
– 3 experimental groups
– Barefoot, minimalist shoe, tennis shoe
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Pertinent Research• Bruggemann et al. Effect of Increased Mechanical Stimuli on Foot
Muscles Functional Capacity. Paper presented at the International Society of Biomechanics, XXth Congress, Cleveland, Ohio. – 50 subjects (25 experimental, 25 control)
– Minimalist shoe (Nike Free) vs Traditional shoe
– 5 months of training in shoe type with same dynamic warmup
– Flexor hallucis, flexor digitorum, abductor hallucis, and quadratus plantae
– 4-5 % significant increase in muscle strength measured through custom dynamometer device
• Goldmann et al. The potential of toe flexor muscles to enhance performance. Journal of Sports Sciences: 2013; 31 (424-433).– 27 college aged students (15 experimental, 12 control)
– 7 weeks of training (4 times per week)
– Seated bent leg with resisted toe flexion
– Seated straight leg isometric plantar flexion
– 60-70% increase in maximal voluntary isometric contraction
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Athlete Assessment & Pre-Screening:
Barefoot Open & Closed Chain Assessment
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Barefoot Open Chain Assessment• Assessments (Right vs Left)
– Limb length
– Knee position (Genu Valgum/Varum)
– Foot position (Adductus/Neutral/Abductus)
– Arch present (Yes/No)
– Ankle joint dorsiflexion (Degrees)
– Gastroc vs Soleus tightness
– Subtalar joint ROM (Flexible/Rigid)
– Subtalar joint (Inversion/Eversion)
– 1st MPJ ROM (Flexible/Rigid)
– 1st MPJ Dorsiflexion (Degrees)
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Barefoot Closed Chain Assessment
• Assessments (Right vs Left)
– Knee extension (Neutral/Genu Recurvatum)
– Arch present (Yes/No)
– Foot position (Adductus/Neutral/Abductus)
– Calcaneus Position (Everted/Neutral/Inverted)
– Weight Distribution (Lateral/Neutral/Medial)
– Ankle Joint Dorsiflexion (45 degree test)
• (Abduction/Arch Collapse/Good ROM)
– Single leg stance (Glute medius activation/valgus)
– Single leg calf raise (Achilles tendon alignment)
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Shoe Wear Patterns
Running Gait Analysis
• Shoe inspection test
– Outer sole wear patterns
– Sneaker insert wear patterns
– Foot skin inspection
•Running gait analysis
– Treadmill (multiple views)
– Free sprinting (multiple views)
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Functional Movement Screen
• GC Research Study
– N = 100 college aged students
– Compared 7 FMS tests (Barefoot vs Shod)
– Paired t-test (p<0.05)
•Significant difference between 3 tests
– Deep squat
– Hurdle step
– In-line lunge
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Hop & Stop Test: Purpose
• Created by Dr. Paul Juris.
• Designed to evaluate force production and force absorption of the lower extremities.
• Results quantify single leg force production and absorption.
• Identifies asymmetry between the right and left legs.
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Hop Test: How To Perform
• Starting on one leg, athlete places toe of leg being
measured at a start line.
• In a tall single-leg stance, hands on hips, athlete raises
knee of non-test leg to belly button height. The athlete
then hops for maximal distance, landing on the same leg.
• Distance from start line to where toe of landing foot hits
the ground is measured.
• Three attempts for each leg are recorded.
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Hop Test: Evaluation
• To pass test, athlete must hop 89% or more
of their height.
• Lesser score indicates athlete needs to work
on force production in that specific leg.
• Symmetry scores determined by comparing
results for right and left leg.
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Stop Test: How To Perform
• Starting on one leg, athlete places toe of leg being measured at a start line.
• In a tall single-leg stance, hands on hips, athlete raises knee of non-test leg to belly button height. The athlete then leaps for maximal distance, landing on the OPPOSITE leg.
• Distance from start line to where toe of landing foot hits the ground is measured.
• Three attempts for each leg are recorded, which includes coming to a stop in less than a second upon ground contact within 5 attempts.
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Stop Test: Evaluation
• A normative value for the leap score is 109%
of athlete’s height.
• Scores lower indicate a need to develop force
absorption for the landing leg.
• Symmetry scores determined by comparing
results for right and left leg.
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Hop & Stop Test: Symmetry Scores
• Symmetry scores are determined by comparing the results for the right and left leg for each test.
• Asymmetry reflects POSSIBLE skill and motor control differences between legs — separate from mobility or stability differences.
• Asymmetry inevitable — high level, technical sports perpetuate right and left variances.
• Goal is a 5% or less variance in symmetry.
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“SHORT FOOT DRILL”
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Barefoot Dynamic Warm-Up
• Single leg tripod “Short Foot” (3 x 10 secs each foot)
• Heel drops (Double, Left, Right) (12 reps each)
• Single leg deadlift (8-12 reps each)
• Single leg squat (8-12 reps each)
• Single leg floor tap (8-12 reps each)
• Single leg bowler squat (8-12 reps each)
• Side lunge to single leg (8-12 reps each)
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Take Away Message
• Barefoot training is evidence based practice.
• Barefoot training is supported by scientific
literature.
• Barefoot training should be included in most
warm-ups and explosive training sessions in
some form or fashion.
• Key Terms to Remember:
Co-activation patterns Joint coupling
Myofascial highways
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THANK YOU
All slides, images, and photos are copyright materials
of EBFA, Dr. Emily Splichal and Dr. Mike Martino.
Website: drmikemartino.com
Facebook: Mike Martino