Improving mobility and teaching proper squat technique should be key components to every strength and conditioning program. In the video clip below. Micah Kurtz, Strength and Conditioning Coach at Oak Hill Academy, explains how his program is designed to do both and how he feels this has helped to reduce injuries. Coach Kurtz is quite proud of the fact that over a 3 1/2 year period the athletes that started with him as 8th graders have had zero back injuries and only 1 ACL injury.
In the clip below he details his daily mobility program as well as the squat progression that he uses to safely transition athletes to back squats. The video is from Coach Kurtz’s presentation at a recent Glazier Athletic Performance Clinic. To gain access to Coach Kutz’s entire presentation entitled Building a Strength and Conditioning Program as well as access to hundreds of other high quality presentations from respected strength and conditioning coaches from around the country, click the link Glazier Clinics Vault. If you are interested in attending a Glazier Athletic Performance Clinic click here to find one near you.
The video below has sound so please make sure that your sound is turned on.
Here is a quick summary of Coach Kurtz’s Mobility Exercises and Squat Progression:
Daily Mobility Work – completed prior to every lift
1. Wall Squats (facing the wall) – for technique and mobility
2. Hurdle Work
3. Cossack Squats
4. PVC Overhaed Squats
5. Foam Rolling
1. Squats on Air
2. Dumbbell or Goblet Squats
3. Front Squats – Athletes must be able to do these properly before progressing to back squats. The athlete faces the wall. Toes are touching the wall. Arms are up. Hips move back and knees move out as the athlete moves down.
5. Back Squats – no one back squats until Feb. of their 9th grade year. It is at coaches discretion as to which athletes are ready for this exercise.