Isometrics for performance enhancement and rehabilitation with Connor Schoepp

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Feb 8, 2024

Connor Schoepp, Director of Applied Sports Performance at Liberty University, discusses the critical role of isometrics in enhancing athletic performance and aiding rehabilitation. He highlights how isometrics improve motor learning, control, and can be specifically targeted to benefit athletes. The conversation also covers the logistical challenges of implementing isometric training and combining it with dynamic work and movement prep. Connor emphasizes the importance of isometrics in hamstring rehab and the progression from overcoming to yielding isometrics.

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INSIGHT

Isometrics Boost Motor Learning

Isometrics enhance motor learning by allowing athletes to spend more time in specific positions, improving control and force production.
They provide a versatile way to target various qualities like strength and speed without interfering with sport performance.

ADVICE

Manage Isometric Training Logistically

To implement isometrics effectively, identify key joint areas to target, such as the hip, knee, and ankle.
Use help for setup and coaching, and rely on experienced athletes to lead younger ones during sessions.

ADVICE

Isometrics Fit Training Phases

Match isometric exercises to training days: deep joint angles and grinding isometrics for acceleration, shallow angles and dynamic efforts for max speed.
For multidirectional days, focus on lateral movements paired with dynamic exercises that mimic sport-specific demands.

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In episode 483 of the Pacey Performance Podcast, Rob speakers to Director of Applied Sports Performance at Liberty University, Connor Schoepp. With a focus on the critical role of isometrics in enhancing athletic performance and aiding rehabilitation, Connor shares his extensive experience and insights gained over nine years in the collegiate professional level.

Delving into why isometrics have become a cornerstone in programming for high-speed sports, Connor outlines how these exercises improve motor learning, control, and can be specifically targeted to benefit athletes during their training and return to play phases. He emphasizes isometrics' versatility in providing high stimulus at a low cost, making it an indispensable tool for strength coaches aiming to develop athletes without interfering with their sport.

The conversation also tackles the logistical challenges of implementing isometric training within the constraints of collegiate athletics, showcasing practical solutions for integrating these exercises into training regimens. Connor highlights the importance of addressing the "big rocks" of hip, knee, and ankle performance and rehab, and how dynamic work and movement prep can be synergistically combined with isometrics to mimic on-field movement patterns.

Connor discusses his approach to hamstring rehab, highlighting the importance of isometrics in developing strength without exacerbating injury. By integrating dynamic work and movement prep with isometric exercises, he showcases how to effectively mimic on-field movement patterns and support the healing process.

If you're interested in learning more about isometric strength training and hamstring injury rehab, this episode is for you.

Main talking points:

Isometrics' benefits for motor learning
Logistical challenges of implementing isometric training
Why some people still don't believe in the power of isometrics
Utilizing isometrics for effective hamstring rehabilitation
How to rehab a hamstring injury