180 degree turns

Common issues to look for and what to do about them...

Typically in 180 degree turns you see one or more of these things

1. A curve instead of a straight tunnel in and out
2. A lack of rotation prior to the plant step
3. A lack of penultimate step braking
4. A high COM

A curve:

Athletes with low skill trying to simplify things

One way of doing that is reducing the multi-directional demands and staying in the sagittal plane

A curve means that there is less need to brake and rotate at the same time

Identifying it -

The steps prior to the plant step are often to the side of the start line

You might see similar on the exit where the path is taken wider to the opposite side

Essentially reducing the 180 degree turn to more like 150 degrees

Improving it -

Simple cues such as "stay in a tunnel"

Constraints such as a wall to one side to remove the wide entry/exit option

Regressions which simplify, but force the rotation. e.g, accel from facing 90 degrees or 180 degree turns from a 2-step lead in

A lack of rotation prior to the plant step:

Usually for the same reasons as the above. Lack of skill/competency and athletes trying to simply the deceleration task

Identifying it -

When the athlete comes to a stop, they haven't rotated a full 90 degrees and the re-acceleration is unable to take place in the sagittal plane

The inside leg essentially blocks the plant leg from driving into the new direction on re-acceleration

Improving it -

Similar to the curve example again, simple cues such as 'Drop and Turn'

Give a target for the penultimate step location

Constrain the exit options to force a linear re-acceleration

Lack of penultimate step (PS) use:

A lack of ability to apply braking force in the frontal/transverse plane

It's more demanding to use the PS than to use the plant step in an extended leg position

A link between reduced performance and increased injury risk

Identifying it -

PS ends in a valgus position

PS not making a solid contact with the ground

PS having a large change in location between its braking and re-acceleration role

Improving it -

More unilateral strength

Movement skills on the PS limb (hip dom but knee capable)

Ensure force can be applied medially with rotation

Drills which focus on the entry demands and are constrained to encourage a lower COM

A high COM:

Athletes who lack eccentric strength and movement competency will also try and alleviate these issues by early deceleration and keeping a high COM

Avoids muscular work, simplifies coordination demands

Identifying it -

Lack of hip and knee flexion

BOS underneath COM rather than outside of it

Lots of short choppy steps when decelerating and a highly variable position when coming to a stop

Improving it -

Nothing particularly complex

Increased capacity to work at longer muscle lengths and better coordination to apply that force

More strength development and more exposure to the pattern

Ensure you check for ROM limitations too

Bear in mind you’ll often see combinations of the above. They are just split up for ease of description

Remember direction dominance or asymmetry is really common. So watch both sides and pay attention to more than the time output!