The E3 Rehab Podcast 203. Change of Direction w/ Q Willey
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Jun 3, 2025 Q Willey, a strength and conditioning coach and performance physical therapist, dives into the art and science of change of direction in athletes. He discusses vital strength and tissue qualities, the chaotic nature of change of direction training, and the importance of proper knee positioning and ground contact. The conversation also highlights the differences in offensive versus defensive movement strategies, and a tiered approach to plyometrics. Listeners gain insights into enhancing movement efficiency and the adaptability required in rehabilitation training.
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Chaos in Change of Direction
- Change of direction is inherently chaotic and requires graded exposure over time for adaptation.
- Different sports demand distinct movement qualities, but a general programming framework can guide clinical settings.
Strength Focus for COD
- Prioritize eccentric strength in the quads, soleus, groin, and hamstrings to support change of direction.
- Use targeted exercises like Smith machine squats and knee extensions to isolate weak tissues.
Sit Versus Fold Strategy
- Avoid a forward-folding strategy when decelerating; instead, teach athletes to 'sit down' with knees bent.
- Sitting reduces injury risk and improves adaptability in dynamic sport environments.