Connor Schoepp
@ConnorSchoepp
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Director of Applied Performance 📊🔬 ~Performance Coach 🏃🏻♂️💪🏻 Return to Play 🚑🛠️ ~Life Long Learner 📚☯️
Joined January 2017
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Sprint drill library I’ve put together for horizontal and vertical variations.
What am I missing ?
#Speed
#sprint
#performance
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Creating stiffness at the lower limb complex is a major KPI for speed. Intrinsics of the foot create high levels of tension before ground contact and increase during stance phase via the windlass mechanism. Floating heel work is great for prepping these tissues for higher demands
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🔋PLYOMETRICS🔋
Variety of ways we can manipulate plyometrics for desired results. Few ways I do it.
#plyometrics
#plyos
#jump
#hop
#bound
#performance
#sportperformance
#explore
#foryou
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Lower limb impact injuries require progressive loading for ground reaction forces during return to play. We must prepare the athlete for the demands of sport and specifically sprinting. ⬇️
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Leveling up 📈
A1. ISO FFE Split Squat
A2. SL Box Drop
B1. ISO DB INC Bench
B2. Wide stance Suitcase Carry
C1. ISO NG Pull Up
C2. SL Leg Curl
#strength
#Speed
#power
#plyometrics
#soccer
#futbol
#sportperformance
#explore
#foryou
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Advanced run specific isometric switches. Didn’t have a smith machine so made a hatfield set up suffice.
@alex_natera
@SportsmithHQ
#returntoplay
#speed
#performance
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Had a sport coach reach out to me about what they can do to help their team get faster. Lead me to this.
🧵⬇️
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⚡️4 WEEK TOP DOWN SPRINT PROGRESSION⚡️
Acceleration requires you to overcome your own inertia. By gradually lowering our COM we increase the horizontal force required to accelerate.
#Speed
#sprint
#fast
#soccer
#futbol
#power
#sportperformance
#acceleration
#quick
#explore
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LAB WORK 🔬🧪
A1. Static Box Jump
A2. DB Jump
Or
A1. Hurdle Hop
A2. Band Assisted Jump
B1. TBDL
B2. 90/90 Hip Lift
C1. Bench
C2. Split Stance Rotation
D1. SA DB Row
D2. Banded Tantrum
D3. Sprinter Calf Raise
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The foot is the conjugate that connects the body to the world. Few sprint angle specific exercises to target the foot ankle complex. Shoot for 30 reps each foot in as few sets as possible.
#foot
#feet
#ankle
#strength
#podiatry
#strength
#power
#Speed
#acceleration
#stiffness
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As a field I think we’ve gravitated too much towards improving performance versus preparing athletes for the demands of the sport. Been watching a lot of football the last few weeks. Which got me thinking about reverse engineering the sport. 🧵⬇️
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Few slides from a presentation on hamstring RTP I’m working on. Trying to bridge the gap between injury and performance. 🧵⬇️
#returntoplay
#RTP
#strength
#Speed
#hamstrings
#performance
#reconditioning
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Rehab progression following hamstring injury from the presentation I’m working on. 🧵⬇️
#returntoplay
#rehab
#reconditioning
#performance
#sportscience
#strength
#HSI
#hamstrings
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Few slides from my presentation on return to play from adductor strains.
⬇️🧵
#RTP
#returntoplay
#reconditioning
#sportscience
#performance
#rehab
#groin
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If sprinting is the most intense mode of activity in sport. Then it only makes sense to use it as the gauge for return to running. ⬇️🧵
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The biggest mistakes I used to make during RTP was not continuing to train fast. What makes athletes who they are is there ability to create force at rapid rates. Not muscle size or strength. The NS is global, not local. Find ways to continue to train fast to sustain the NS.
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“If you think rehab and training aren’t the same, you don’t understand either.” -
@BooSchex
🧵⬇️
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“Athletes that are more symmetrical run faster, feel better, and stay healthier.” - Buddy Morris
Went down a rabbit hole of asymmetry research. Came out with this framework. 🧵 ⬇️
#performance
#returntoplay
#sportscience
#Speed
#strength
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⚡️ECCENTRIC UTILIZATION RATIO⚡️
CMJ/SQ = EUR
An EUR < 1.1 is inefficient at using their elastic ability and would benefit from higher velocity training.
An EUR >1.1 is efficient at using their elastic capabilities and could benefit from higher force training.
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Went through
@alex_natera
and
@SportsmithHQ
iso course. Couple concepts derived from it for our lower limb work. Run specific ankle iso on our max V day to target the gastroc. Seated bent knee ankle iso on our acceleration day to target the soleus.
3x3x:5, 85-100% MVIC. ⬇️
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Been a huge proponent of using wickets for the learning constraints. Anything they can teach themselves will stick much better than anything I could ever say.
#Speed
#sprint
#performance
#motorlearning
#constraintsbasedapproach
#rehab
#reconditioning
#soccer
#track
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Goblet squat with band pull into disfunction. By slightly pulling the athlete towards disfunction, they will compensate to find neutral.
#ACLR
#RTP
#returntoplay
#rehab
#reconditioning
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⚡️DECELERATION⚡️
Deceleration can often be the mechanism for injury. Finding ways to re-teach and progress it are key to mitigating future risk. 🧵⬇️
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Recently spoke to a colleague about shoulder RTP progressions.
Decided to look at peak forces for drops.
Biggest takeaway is the more compliant we are in the landing portion, the more we dissipate force. The more stiff we are the higher the spike in GRF.
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I was unemployed during COVID & applied to be an assistant at UMass Lowell with Keith. He called & told me it was already filled. He went on to call multiple schools for me just out of kindness. Had no clue who I was, but said he was in the same situation once.
#RIP
Our hearts are heavy today, as we mourn the loss of Assistant AD for Sports Performance Keith Vinci. Keith touched the lives of so many River Hawks during his 9 years with us. Our deepest condolences to all who knew him.
#UnitedInBlue
#AlwaysARiverHawk
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Exchanged some messages with
@christophercervantes
last week. Inspired me to start digging into some acceleration based run specific isometrics.
#Speed
#sprint
#acceleration
#performance
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ENGAGE. EDUCATE. SUPPORT. Helping coaches and athletes take a deeper dive into our system.
#sportscience
#appliedperformance
#performance
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Few slides from my presentation on shoulder reconditioning following labrum repair. 🧵⬇️
#rehab
#shoulderrehab
#reconditioning
#returntoplay
#sportsmedicine
#sportsinjury
#shouldersurgery
#orthopedic
#physio
#athletictraining
#physicaltherapy
#strengthandconditioning
#thread
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Listened to
@FranzblauRick
on
@JustFlySports
podcast. Which lead me down a rabbit hole of the infrasternal angle (ISA) and how it affects performance.ISA is the angle of the lower ribs and will dictate respiratory strategy and movement bias. Understand that ISA is a spectrum. ⬇️
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Half the battle in this field is just finding good people to rock with. I wouldn’t be anywhere without my circle.
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It’s becoming more rare that I see something I haven’t seen before. But what really impresses me is peoples ability to take really complex things and simplify them. LEGIT read
@Jonnie_Mechanic
@dr_jump_uk
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Simple filters for complex systems🧵⬇️
#Speed
#performance
#acceleration
#soccer
#sprint
#occamsrazor
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Used to be against rushing back to conditioning after injury. 🧵⬇️
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Got to see my old teammate and brother last week!
@DaltonJElliott
So excited for him and the success he’s having in the S&C field. Earned everything that’s come his way.
#winnerswin
#gocoo
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New research shows that isometrics induce less neural fatigue and higher levels of recovery. Can’t replace heavy resistance training and it’s benefits. But when games matter most and recovery is the priority, isometrics are a valuable tool.
#isometrics
#performance
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“The trouble with most of us is that we would rather be ruined by praise then saved by criticism.”- Norman Vincent Peal.
Thankful for every coach, friend, family and colleague that has held me accountable over the years. Wouldn’t be where I am without them.
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Had a blast getting to speak about ACL return to play this weekend at the
@NSCA
Virginia clinic. Thanks to everyone that came out!
#ACLR
#ACL
#Returntoplay
#RTP
#Returntorunning
#RTR
#sportsmedicine
#athletictraining
#rehab
#NSCA
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Over 50 drills to elevate your performance! Each drill has a brief description and link to video example. Compatible with phone and computer!
#performance
#sprint
#athletes
#Speed
#speeddrills
#returntoplay
#RTP
#trackandfield
#fast
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Heard
@John_Garrish
say some of his best sprinters showed more rotation out of the blocks.
“The current study revealed that lumbosacral torsional torque assisted the recovery motion during running through the application of anterior-posterior joint forces at both hips”
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Unbelievable Day 1
@ALTIS
Speed & Strength ACP.
@KenClarkSpeed
@JordanStrength
@IUCoachJosse
@ErinFeser
@jhettler24
@StuartMcMillan1
@CoachSanAndreas
#ThornevACP
#Altis
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Had a great day of learning at the SD NSCA clinic hosted by my mentor
@Cougar_Strength
#COOFALLS
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⚡️TOP SPEED PROGRESSION⚡️
Start out with multiple constraints and gradually take them away week after week.
#Speed
#sprint
#fast
#acceleration
#topspeed
#sportperformance
#power
#strengthandconditioning
#soccerspeed
#speedtraining
#soccer
#futbol
#football
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1. Don’t let athletes become isolated following injury.
2. We must stop rehabbing athletes back to 90% and then leaving them to figure it out once they get back to the field because we don’t feel comfortable bridging the gap.
#rehab
#reconditioning
#RTP
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Great day 2
@altis
ACP.
@DocSoph
and
@StuartMcMillan1
brought up a compelling thought.
Is what we value skewed by how objective it is? Do we value max strength and player load more than movement competency because we can quantify them?
#1400coachesforchange
#ThorneACP
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⚡️ACCELERATION⚡️
Acceleration is the most common movement seen in sports and should be the first priority when working through return to play. 🧵⬇️
#rehab
#reconditioning
#returntoplay
#returntorun
#RTR
#sportsinjury
#sportsmedicine
#phsyio
#athletictraining
#physicaltherapy
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Had a blast doing this this. Link in 🔗 the bio!
This week's Pacey Performance Podcast...
@ConnorSchoepp
talks:
• Integrating isometrics into a collegiate programme
• Isometrics for motor learning
• A sprint-based approach to hamstring rehab
• His process of rehabbing a hamstring injury, step by step
listen via links 👇🏼
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Was fortunate to get down to the
@DukeSPORTSPERF
clinic this weekend. Great time learning, sharing and breaking bread with this crew. ✊🏻✊🏻✊🏻
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Blocks are wks of training arranged to drive adaptation. Intro: New movements are intro’d and old ones are patterned. Load: ⬆️load to elicit stress. De-Load: Rreduction in volume to allow for recovery. 3 up 1 down.Dose response relationship is hardly linear but serve as a guide.
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“It’s about creating time to create force.” Kicking myself for just getting to this one. Practical concepts driven by research. So much 💰 in this article. Well done 👏🏻
@SpeedworksBath
@SportsmithHQ
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Eccentric overload shuffle progression. By adding load (MB) and manipulating mechanical load (MB Position) we create an an overloaded eccentric during the deceleration.
Chest ➡️ Straight Arms Out ➡️ Above head
#performance
#keepers
#changeofdirection
#agility
#Speed
#soccer
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Agility Progression:
1.Visual
2.Auditory
3.Auditory with averted attention
Favorite thing about the last progression is him making a mistake. If your performing agility drills 100% perfect every time. You’re rehearsing, not reacting.
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Weekly structure in most cases will often times be dictated by things outside of our control such as practice, availability, work, time of year, school, travel etc… ⬇️
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Get about 15 minutes to present to recruits about what I do. Few slides on the physical qualities I value and why.
#performance
#soccer
#Speed
#strength
#movement
#capacity
#conditioning
#development
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Having trouble teaching dribbling?
Try starting with a walking dribble for 5yds then bleeding into dynamic.
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Every day/session has an emphasis of what adaptation were after (Str,Sp,Cap).
⬇️
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⚡️MAX VELOCITY⚡️
Max velocity sprinting is arguably the most taxing activity in sport. It’s imperative we prepare and expose athletes to these speeds during return to play. 🧵⬇️
#rehab
#reconditioning
#returntoplay
#RTP
#returntorun
#RTR
#sportsinjury
#sportsmedicine
#phsyio
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Sprint Mechanics Intervention. Something I wish I would have started a long time ago is reaching out to people smarter than me when I didn’t know what to do.
#sprint
#speed
#returntoplay
#reconditioning
#performance
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Been fortunate to present a few times this year. 3 Goals when I present.
1. Challenge the audiences thoughts on the topic.
2. Give at least one immediate take away they can apply.
3. Inspire them to look deeper into the topic and how it fits in their system.
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I think the field will look back and cringe at the idea that we ever use to jog athletes back into shape following ACLR.
The ability to move efficiently and fast through a chaotic environment is the foundation of most sports. Only makes sense to build towards that right?
🧵⬇️
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Layering Competency 📚 and Increasing Capacity 🔋so we can Express Dexterity 🎨
Raising output without the skill to express it is like putting someone with a permit in a race car 🏎️
S.F.T. + 8-Vectors = Simple filter for complex systems
#Speed
#performance
#soccer
#power
#agilit
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Pretty surreal considering all the amazing things
@SportsmithHQ
puts out. Thanks to everyone that checked it out ✊🏻. Hope it helped you out in some way!
@Aspetar
@RoulaKotsifaki
@enda_king
@VALDPerformance
@RodWhiteley
@PhilipGrahamSm2
@RoaldBahr
@ChrisRichterPhD
@physio_moving
@benashworth
@AthleteShoulder
@JordanStrength
@DrChrisBishop
@thecond_consult
Number 4...
@ConnorSchoepp
delivered a fantastic article on isometric training and how it can be used effectively in-season and during return to play.
If you're looking for an inside look at exactly how isometrics are used in the field, THIS IS IT!
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Hierarchy of Individualizing Training:
1. Injury History
2. Structure
3. Training Age
4. Physical Deficits
Don’t skip the first 3 to chase the last one.
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“The limits of our eyes bias us to what is really happening.” -
@StuartMcMillan1
I got to spend some time with Buddy Morris in Arizona. What blew me away about him was his ability to watch a guy practice once and it was like he knew everything about him. 🧵⬇️
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Been fortunate to be able to speak to some really successful people lately.
Common theme that keeps coming up is they were all hesitant to go for it until someone came along and told them to stop thinking and just go do it.
1
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Seeing a trend of elite coaches getting hired by high level organizations in a sport/environment they have no experience in. HUGE for the field. Starting to see the cream rise to the top and gone with the idea that there’s only 1 path to get where you want to go.
0
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Isolated -> Integrated
Rehab/Training should flow from isolated movements (Video 1) that address very specific tissues to more integrated patterns (Video 2) addressing global structures and their unison.
#performance
#RTP
#returntoplay
#reconditioning
#prehab
#rehab
1
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LETS GO!!! Big score for the Coo!!!
@Claylavigne
#winnerswin
Clayton Lavigne named
@USF_Athletics
assistant strength and conditioning coach.
Story > > > >
#CooFam
#GoCoo
#WelcometoUSF
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Cognitive Dissonance - “Occurs when a person holds contradictory beliefs, ideas, or values, and experiences stress when he or she behaves in a way that goes against one or more of them.”
Great things happen when you start to align your passion with your values.
0
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@T_pippy22
alright trigger Trey!!!
0
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@les7spellman
Haha appreciate it. Majority of its come from you over the years! Appreciate everything you do for performance and the community ✊🏻.
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Back in the lab 🔬🧪
If your plyometric training doesn’t include an impact? How much does it actually transfer to sport? 🤔
#plyos
#plyometrics
#soccer
#performance
#training
#explore
#foryou
#strength
#athleticperformance
#strengthandconditioning
#Apex
5
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As the off-season moves on we’ll start to progress from ground based core to core movements that allow us to “root” our feet in the ground
#soccer
#performance
#speed
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Annual plans give us a 30,000 foot view of sporting year. We identify key dates to optimize periods of stress, recovery, and performance. Each block has a primary, secondary, and tertiary emphasis.This drives the primary adaptation while continuing maintain other qualities. ⬇️
1
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Lady at Walmart just walked up to me . “Excuse me sir your so tall would you mind grabbing that jar off the top shelf for me?”
#confidenceLVL1000
0
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⚡️LATERAL GATE⚡️
Lateral movement can be an afterthought in return to play compared to linear. But an athlete that lacks competency in the frontal plane will have limited affordances on the field once they return to sport. 🧵⬇️
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Outside looking in, they couldn’t be more different. But they are both AUTHENTIC. In coaching you’re supposed to look, act, and speak a certain way. Coaches try to be something they’re not. Athletes see right through this. I promise the real you is enough.
These two young NFL Head Coaches get it
Mike McDaniel
Dan Campbell
This level of awareness and knowledge is HIGHLY impressive, especially given their age and it being only their second and third year as a HC
Take it from someone that’s been there, the majority of coaching…
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1K
1
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Soccer Game day Primer
Stationary warm up
Reactive Game
A1. Horizontal MB throw 3x2ea
A2. Box Jump 3x3
B1. Bench 3x3
B2. RG Pull down 3x5
Force plate test
5 minutes breathing & mindfulness
Total time 30 minutes
#Speed
#strength
#power
#performance
#primer
0
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Been slowly building out my model for end stage return to play.
Movement is the characteristic at which all other qualities are expressed and what separates elite athletes from their counterparts. It only makes sense to use it as the primary gauge for return.
🧵⬇️
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Everything starts and ends with the brain. While back I ran into some issues and started looking into the brain and its links to injury. That lead me to infinity walks 🧵⬇️
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Blocks are arranged so that each block can build off the previous ones qualities and support the following
We can take this a step further and apply general themes to specific qualities within blocks to enhance progression.
#performance
#development
#Speed
#strength
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