March/April 2020 - 29

Perfect Form
Photo 11: Correct Position
Photo 12: Excessive Pronation
be assessed by using a modified
navicular drop test, or simply looking
at an athlete's ankle to determine if
there is excessive pronation (photos
11 & 12). If an athlete exhibits the
inability to maintain an arch while
walking or standing, they certainly
will not be able to maintain it under
heavy squat loads or during explosive
athletic movements like sprinting and
jumping. Pronation of the foot can also
lead to excessive knee valgus (photo
13), however knee valgus can also be
a result of weak hip abductors, or they
may have simply never been taught
correct technique. Whatever the
cause of excessive pronation and knee
valgus, these technique flaws must
be addressed. We must keep in mind
that there is some degree of knee
valgus required in sport in response to
ground reaction force, and that injury
is multifactorial and very complex,
but excessive knee valgus should be
avoided when squatting.
Excessive external rotation of the
feet can be an issue (photo 14), and
it certainly is when the feet " spin
out " during the squat. That is why
teaching the athlete to " claw the
ground " can be advantageous. This
method engages the tripod foot
stance, helps maintain foot arch, and
secures the big toe into the ground.
However, we must keep in mind
that several anatomical differences
may exist in our athletes, including
hip socket depth and angle, femur
shape, and femur anteversion,
and no amount of stretching or
corrective exercises will change
this. Dr. Aaron Horschig wrote a
great article explaining this in more
detail (see references). Simply
put, some athletes perform better
with a more narrow, toes-forward
stance, while others will benefit
from a wider, toes-out stance.
Butt-wink (the posterior rotation
of the pelvis at the bottom of the
Photo 13: Knee Valgus Fault
Photo 14: Excessive External
Rotation of the Feet
training-conditioning.com | 27

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March/April 2020

Table of Contents for the Digital Edition of March/April 2020

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https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2024
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2024
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2024
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2024-purchasing-guide
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-march-2024
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2023
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/2023-video-playbook
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/tc-april-may
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2023
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/training-conditioning-video-playbook-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2022
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/june-july-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-may-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2021
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-june-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/april-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/march-april-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/february-2020
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/october-november-2019
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/august-september-2019
https://www.nxtbook.com/greatamericanmediaservices/Training-and-Conditioning/may-june-2019
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