Contrast Training: Bridging the Gap Between Rehab and Return to Sport

A physical trait that all athletes must possess in order to perform at a high level in their sport is power. Whether it’s sprinting the 100-meter dash, jumping to dunk a basketball, or smashing a serve in tennis, all of these actions require muscular power. Power is the ability to exert maximal force rapidly and, as previously stated, is essential for athletes.

In traditional rehabilitation settings, this key aspect of athletic performance is often overlooked and can lead athletes to feeling like they are not performing at their pre-injury levels. In order to combat this, a method of power development can be utilized during the end phase of rehabilitation. This method is called contrast training. 

Contrast training combines heavy compound strengthening movements with high-velocity exercises that mimic the same movement patterns. A common example of this would be to pair a heavy squat with a box jump or depth jump. This pairing of exercises utilizes the phenomenon known as post-activation potentiation (PAP), essentially, by performing a near-maximal muscle contraction you can temporarily improve the force output of that muscle group. With consistent training, these improvements become more permanent and you increase your power output when performing quick-twitch movements, thus improving your athletic prowess. 

Check out these examples:

Back Squats combined with Depth Drops

Bulgarian Split Squats combined with Single Leg Forward Hops

If you feel like power development has been missing from your rehabilitation, contact a sports Physical Therapist at Evolution today for an initial consultation!