A review of the applied practical training in different sports.

1. Functional Training in Sports
Adriano VretarosAdriano Vretaros
Strength and Conditioning CoachStrength and Conditioning Coach
São Paulo – BRAZILSão Paulo – BRAZIL
avretaros@gmail.comavretaros@gmail.com

2. History of Functional Training
● ~1950 – Treatment of the injuries soldiersTreatment of the injuries soldiers
● ~1990 – Kinesiology Physiotherapy for theKinesiology Physiotherapy for the
FitnessFitness
● ~2000 – Fitness for the Sports TrainingFitness for the Sports Training

3. Terminology Used in
Functional Training
Functional Training in SportsFunctional Training in Sports
CoreCore
ProprioceptionProprioception
BiomotorBiomotor
CapabilitiesCapabilities

4. Functional Training: Core
●
Core definitionCore definition: ¨Capacity of osteo-¨Capacity of osteo-
articular and muscular structures,articular and muscular structures,
coordinated by the engine controlcoordinated by the engine control
system to maintain or return to asystem to maintain or return to a
position or trajectory of the trunk, whenposition or trajectory of the trunk, when
it is affected by internal or externalit is affected by internal or external
forces¨forces¨
(Vera-Garcia et alii, 2014)

5. Analytical Classification of
Functional Actions - I
1) Primary Movements Standards: squat, forward, down,squat, forward, down,
jump, push, turn and liftjump, push, turn and lift
2) Locomotor Skills: walking, running, jumpingwalking, running, jumping
3) Non-locomotor Skills or Stabilization: turn around,turn around,
twist, swing, balance yourselftwist, swing, balance yourself
4) Skills Manipulation: PropulsionPropulsion: throwing and kicking: throwing and kicking
oror ReceptiveReceptive:: gripgrip
5) Movement Consciousness: understanding andunderstanding and
responding to sensory information needed to perform aresponding to sensory information needed to perform a
tasktask

6. Analytical Classification of
Functional Actions - II
6) Skills Fundamental Biomotor:
developing strength, balance, endurance,developing strength, balance, endurance,
coordination, flexibility and speed. A skillcoordination, flexibility and speed. A skill
rarely mastered a exercise; the movementrarely mastered a exercise; the movement
shall be considered as the product of theshall be considered as the product of the
combination of two or more skillscombination of two or more skills
7) Posture: StaticStatic(position at witch the(position at witch the
body begins and ends motion) andbody begins and ends motion) and
DynamicDynamic(body´s ability to maintain the axis(body´s ability to maintain the axis
of rotation during movementof rotation during movement
(Zanella & Aguiar, 2015)(Zanella & Aguiar, 2015)

7. The Exercise of
Functional Training
●
Closed Kinetic ChainClosed Kinetic Chain
●
Multi-joint ExercisesMulti-joint Exercises
●
Multi-planar ExercisesMulti-planar Exercises

8. Realization of Plans of the
Exercises of Functional Training
●
Sagittal planes, Coronal, Frontal andSagittal planes, Coronal, Frontal and
TransverseTransverse
●
Anterior, Posterior, Medial, Lateral,Anterior, Posterior, Medial, Lateral,
Anterior-medial, Anterolateral,Anterior-medial, Anterolateral,
Posterolateral and PosteromedialPosterolateral and Posteromedial
DirectionsDirections
●
Vertically, Horizontally and DiagonallyVertically, Horizontally and Diagonally

9. Functional Training in Sports:
Proprioception
●
Proprioception:Proprioception: sensorimotor responsesensorimotor response
●
Joints and MusclesJoints and Muscles
●
MechanoreceptorsMechanoreceptors
●
Two receiversTwo receivers: Golgi tendon organ andGolgi tendon organ and
muscle spindlesmuscle spindles
●
Preparing the body´s response to morePreparing the body´s response to more
complex movementscomplex movements
●
Injury preventionInjury prevention
(Magill, 2011)(Magill, 2011)

10. Biomotor Capabilities in
Functional Training
Strength: Endurance, Maximum, Power, SpeedEndurance, Maximum, Power, Speed
and Agilityand Agility
Endurance: Strength, Speed Endurance,Strength, Speed Endurance,
Anaerobic, AerobicAnaerobic, Aerobic
Velocity: Speed Endurance, Agility and MaximumSpeed Endurance, Agility and Maximum
SpeedSpeed
Coordination: Agility, Mobility, PerfectAgility, Mobility, Perfect
CoordinationCoordination
Flexibility: Mobility, Full Range of MotionMobility, Full Range of Motion
Balance: Muscular Strength, Muscular Endurance,Muscular Strength, Muscular Endurance,
CoordinationCoordination
(Bossi, 2011)(Bossi, 2011)

11. Muscles of the Core Region
ZONE MUSCLES
ABDOMINAL Rectus abdominis, transverse abdominis, internal oblique, external
oblique
HIP Iliopsoas, rectus femoris, sartorius, tensor fascia lata, pectinius,
gluteus maximus, gluteus medius, gluteus minimus, semitendinosus,
semimembranosus, biceps femoris, adductor brevis, longus and
magnus, gemellus superior and inferior, obturador internus and
externus, quadratus femoris, piriformis
SPINAL Erector spinae, quadratus lumborum, paraspinalis, trapezius, psoas
major, multifidus, iliocostalis, lumborum and thoracis, serratus
anterior, latissiums dorsi
(Alen et alii, 2002)

12. Didactic Materials Used in
Functional Training

13. Functional Training in Sports
●
Effects of Physioball and Conventional FloorEffects of Physioball and Conventional Floor
ExercisesExercises
●
Training:Training: 5 weeks5 weeks
●
Core and BalanceCore and Balance
●
PhysioballPhysioball xx Conventional Floor ExercisesConventional Floor Exercises
●
EMG:EMG: rectus abdominis muscle and erectorrectus abdominis muscle and erector
spinaespinae
●
Physioball:Physioball: greater trunk balance of gains andgreater trunk balance of gains and
EMG activityEMG activity
(Cosio-Lima et alii, 2003)(Cosio-Lima et alii, 2003)

14. Functional Training in Sports:
Suspension Training
1)1) Suspension TrainingSuspension Training
2)2) TRX, Flying, Arfit Pro, and otherTRX, Flying, Arfit Pro, and other
3)3) Suspended extremities (arms or legs)Suspended extremities (arms or legs)
4)4) Destabilizing equipmentDestabilizing equipment
5) Resistance lever arm5) Resistance lever arm
6)6) Increases proprioceptive activity,Increases proprioceptive activity,
neuromuscular and postural controlneuromuscular and postural control
(Almeida, 2014)(Almeida, 2014)

15. Muscle activation during push-ups with
different suspension training system
●
3 push-ups with 4 different suspension3 push-ups with 4 different suspension
systemssystems
●
TRX, Jungle Gym XT, Flying, AirFit TrainerTRX, Jungle Gym XT, Flying, AirFit Trainer
ProPro
●
EMG:EMG: upper limbs and muscle of the coreupper limbs and muscle of the core
●
The suspended push-up with a pulleyThe suspended push-up with a pulley
system provided the greatest activitysystem provided the greatest activity
(37,76% of Maximum Voluntary Isometric(37,76% of Maximum Voluntary Isometric
Contraction; p<0,001)Contraction; p<0,001)
(Calatayud et alii, 2014)(Calatayud et alii, 2014)

16. Functional Training for the Torso
●
Exercises:Exercises: deadlift, good morning, Romandeadlift, good morning, Roman
chair extensions, sit-ups with rotationschair extensions, sit-ups with rotations
●
Not specific to the sportNot specific to the sport
●
Functional Exercises TrunkFunctional Exercises Trunk
●
Transfer Speed, Power and CoordinationTransfer Speed, Power and Coordination
●
Postures adapted in sports skillPostures adapted in sports skill
●
Stability and Mobility and MultiplanarStability and Mobility and Multiplanar
MovementsMovements
(Cook et alii, 1997)(Cook et alii, 1997)

17. Functional Training: FMS
Functional Movement Screen:
●
Deep squatDeep squat
●
Hurdle stepHurdle step
●
Inline lungeInline lunge
●
Shoulder mobilityShoulder mobility
●
Active straight-leg-raiseActive straight-leg-raise
●
Trunk stability push upTrunk stability push up
●
Rotatory stabilityRotatory stability
Maximum of 21 pointsMaximum of 21 points – 3 point scale – ranging from: 0(pain
during the action) to 3(action performed correctly)
(Song et alii, 2014)

18. Functional Training in Sports:
Tests - I
●
Examine the training effects:Examine the training effects:
1) Hexagonal obstacle test1) Hexagonal obstacle test
2) Countermovement jump2) Countermovement jump
3) Hurdle drop jump3) Hurdle drop jump
4) Left-right hop4) Left-right hop
5) Dynamic and Static balance tests5) Dynamic and Static balance tests
6) Leg extension strength6) Leg extension strength
(Kibele et alii, 2014)(Kibele et alii, 2014)

19. Functional Training in Sports:
Tests - II
●
Bourbon Trunk Muscle Test:Bourbon Trunk Muscle Test:
a) The ventral trunk muscle chain test
b) The lateral trunk muscle chain test
c) The dorsal trunk muscle chain test
(Granacher et alii, 2014)

20. Functional Training in Sports:
Actions
●
RowingRowing –– pullpull
●
FencingFencing – change of balancechange of balance
●
BoxingBoxing –– presspress
●
TennisTennis –– rotationsrotations
●
Long jumpLong jump –– triple flexoextensiontriple flexoextension
(Morales, 2015)(Morales, 2015)

21. Functional Training in
Tae Kwon do
●
n= 13 male Tae kwon do playersn= 13 male Tae kwon do players
●
Training:Training: 8 weeks8 weeks
●
Core Training using Slings and TogusCore Training using Slings and Togus
●
Balance Ability and Posture ControlBalance Ability and Posture Control
●
Results:Results: very effective exercise programvery effective exercise program
● Balance: important physical factor forimportant physical factor for
Tae Kwon doTae Kwon do
(Yoon et alii, 2015)(Yoon et alii, 2015)

22. Functional Training in Golf
●
n= 18 senior golfers (70,7+-9,1 years)n= 18 senior golfers (70,7+-9,1 years)
●
8 weeks of training8 weeks of training – EG and CG– EG and CG
●
Training:Training: flexibility exercises, core, balance andflexibility exercises, core, balance and
strengthstrength
●
Radar measured speed of strokesRadar measured speed of strokes
●
EGEG(127,3+-13,4 – 133,6+-14,2Kmh) in comparison(127,3+-13,4 – 133,6+-14,2Kmh) in comparison
CGCG(134,5+-14,6 – 133,3+-11,2Kmh, p<0,05)(134,5+-14,6 – 133,3+-11,2Kmh, p<0,05)
●
Improvements in physical fitness variablesImprovements in physical fitness variables
(Thompson et alii, 2007)(Thompson et alii, 2007)

23. Functional Training in Soccer
●
n= 39 male elite soccer playersn= 39 male elite soccer players
●
Unstable x StableUnstable x Stable
● Core Program: 9 weeks (2-3 per week)- addition to
the regular training of the season
●
Significant effects(pre-post):Significant effects(pre-post): extensor strength
torso(5% -p<0,05, d=0,86), 10-20m sprint(3%
-p<0,05, d=2,56) and quickness(1% -p<0,01,
d=1,28)
(Prieske et alii, 2015)

24. Functional Training in Basketball
●
Ankle SprainsAnkle Sprains
●
Specific Program of Balance TrainingSpecific Program of Balance Training
●
Semi-globesSemi-globes
●
22 weeks22 weeks – 3 per week (5-10minutes)
●
Decreased risk of new or recurrentDecreased risk of new or recurrent
lesionslesions
(Cumps et alii, 2007)(Cumps et alii, 2007)

25. Functional Training in Football
●
Injuries the lower limbs x Deficits in CoreInjuries the lower limbs x Deficits in Core
●
Motor Control Training ProgramMotor Control Training Program
●
Multifidus Muscle, Transversus Abdominis and PelvicMultifidus Muscle, Transversus Abdominis and Pelvic
FloorFloor
●
Magnetic ResonanceMagnetic Resonance
●
Smaller size inSmaller size in MM(r=2,38)MM(r=2,38) oror QL(r=2,17)QL(r=2,17) – lower the– lower the
risk of injury in the seasonrisk of injury in the season
●
Intervention of the motor control (r=0,09)Intervention of the motor control (r=0,09)
(Hides et alii, 2014)(Hides et alii, 2014)

26. Functional Training in Division I
Football Players
●
TESTS of Strength and PowerTESTS of Strength and Power
●
1RM Bench press, 1RM Squat, 1RM Power clean1RM Bench press, 1RM Squat, 1RM Power clean
●
Countermovement jump, Sprints 20-40 yards,Countermovement jump, Sprints 20-40 yards,
Shuttle-run 10 yardsShuttle-run 10 yards
●
Core StabilityCore Stability (flexionextension of the trunk,(flexionextension of the trunk,
plank left and right)plank left and right)
●
MODERATELYMODERATELY related with Strength and Powerrelated with Strength and Power
(Nesser et alii, 2008)(Nesser et alii, 2008)

27. Functional Training in Football
●
CORE:CORE: transfer center of the forces to thetransfer center of the forces to the
extremitiesextremities
●
Throw of Medicine ballThrow of Medicine ball (foward, backward, right(foward, backward, right
and left)and left)
●
Static and Dynamic positionsStatic and Dynamic positions
●
1RM Squat, 1RM Bench press, CJ, Agility test1RM Squat, 1RM Bench press, CJ, Agility test
●
Strength Core has a significant effectStrength Core has a significant effect
● Exercises Plank - ???
(Shinkle et alii, 2012)(Shinkle et alii, 2012)

28. Functional Training in Baseball
●
First Division Baseball PlayersFirst Division Baseball Players
●
n=62 male playersn=62 male players
● 16 weeks – 3 per week3 per week – Functional Movement ScreenFunctional Movement Screen
● Handgrip Strength – p=0,011
● 1RM Bench press – p=0,001
● 1RM Squat – p=0,008
● Trunk extension back – p=0,004
● The program improved strength and flexibility
(Song et alii, 2014)

29. Functional Training in Basketball
and Athletics
●
INJURIES:INJURIES: DecreasesDecreases CORE STABILITYCORE STABILITY
●
Extremity of the lower limbs (Female Athletes)Extremity of the lower limbs (Female Athletes)
●
Compare Core Stability in different GENDERSCompare Core Stability in different GENDERS
●
n=80 female and 60 male athletes (basketball andn=80 female and 60 male athletes (basketball and
athletics)athletics)
●
Importance of the CORE to prevent injuriesImportance of the CORE to prevent injuries
(Leetun et alii, 2004)(Leetun et alii, 2004)

30. Functional Training in Rugby
●
Cervical muscle fatigueCervical muscle fatigue on BALANCEon BALANCE
●
Peripheral or Central components of the cervicalPeripheral or Central components of the cervical
● Somatosensory andor Vestibular system
●
n=44 male players – Elite Amateur Rugby Leaguen=44 male players – Elite Amateur Rugby League
●
EMGEMG – muscles involved in Isometric Contractionmuscles involved in Isometric Contraction
●
PosturographyPosturography
●
Fifteen minutes of constant neck muscle 35% MVIC in eightFifteen minutes of constant neck muscle 35% MVIC in eight
different directions in the standing position produceddifferent directions in the standing position produced
significant altered and perceived altered BALANCEsignificant altered and perceived altered BALANCE
(Gosselin & Fagan, 2014)(Gosselin & Fagan, 2014)

31. Functional Training in Tennis
●
n=30 male junior tennis playersn=30 male junior tennis players
●
6 weeks6 weeks – 3 sessions (60-70 minutes) per week– 3 sessions (60-70 minutes) per week
●
EXERCISES:EXERCISES: Core, Elastic band, Medicine ballCore, Elastic band, Medicine ball
● EXERCISES concentrating on the primary muscleconcentrating on the primary muscle
groups and stabilizers involved in specific movementgroups and stabilizers involved in specific movement
patterns of tennispatterns of tennis
●
The training group showed significant improvementsThe training group showed significant improvements
in speed of service (p=0,0001)in speed of service (p=0,0001)
(Fernandez-Fernandez et alii, 2013)(Fernandez-Fernandez et alii, 2013)

32. Macro Structural Functional
Variables Training
Phases Characteristics
0101 Movement learning
0202 ProprioceptionProprioception
0303 CoreCore
0404 Biomotor CapabilitiesBiomotor Capabilities

33. Body Positions during the
Execution of the Exercise
Supine PositionSupine Position
Prone PositionProne Position
andor Decubitus Sideandor Decubitus Side
SittingSitting
KneelingKneeling
Semi-kneelingSemi-kneeling
StadingStading

34. Functional Training
Exercise Progression
Simple to Complex
General to the Specific
Stable to Unstable
Bilateral for Unilateral
Bipedal for Unipedal
Body Weight for Additional Overload

35. Functional Training in Sports:
General Guide - I
PHASEPHASE CHARACTERISTICSCHARACTERISTICS
01- Movement LearningMovement Learning
02- ProprioceptionProprioception
03- Static exercises in stable surfaceStatic exercises in stable surface
04- Static exercises on unstable surfacesStatic exercises on unstable surfaces
05- Dynamic exercises on stable surfaceDynamic exercises on stable surface
06- Dynamic exercises on unstable surfacesDynamic exercises on unstable surfaces
07-07- Dynamic exercises in unpredictable enviromentDynamic exercises in unpredictable enviroment
(Vretaros, 2015)

36. Functional Training in Sports:
General Guide - II
● Train the center before the extremities
● Train movements rather than just muscles
● Train stability joint integrity before joint mobility
● Enviroments: multi-sensory, multiplanar, multiarticular
● Maximum range of motion
● Master the movements with the body´s own weight before
adding external force
● Use the higher speed which can be controlled
(Rodrigues & Trichês, 2012)(Rodrigues & Trichês, 2012)

37. Functional Training in Sports:
Periodization - I
Microcycle in the preseason
Period SundaySunday MondayMonday TuesdayTuesday WednesdayWednesday ThursdayThursday FridayFriday SaturdaySaturday
Morning REST FT
(P)
+
(BC)
FT
(P)
+
(BC)
FT
(C)
+
(BC)
FT
(BC)
FT
(P)
+
(BC)
FT
(C)
Afternoon REST FT
(P)
+
T
T+T FT
(P)
+
T+T
T+T FT
(P)
+
T+T
F
Game

38. Functional Training in Sports:
Periodization - II
Microcycle Season
PeriodPeriod sundaysunday mondaymonday tuesdaytuesday wednesdaywednesday thursdaythursday fridayfriday saturdaysaturday
MorninMornin
gg
REST FT
(C)
+
(BC)
FT
(P)
FT
(C)
+
(BC)
FT
(BC)
FT
(C)
+
(BC)
RESTREST
AfternoAfterno
onon
REST FT
(P)
+
T+T
GAME T+T FT
(P)
+
T
T+T GAME