Recent talk given to High School Students interested in Sports Medicine. Talk overviews General Physical Preparation and how it benefits people during times of rehabilitation and sports performance training.

1. What Is GPP and How
Can It Help Me?
DR. JOSH FUNK, DPT, PRC, CSCS
OWNER OF REHAB 2 PERFORM

2. Who Am I?
Maryland Resident
Multi-Sport Upbringing in a Competitive
Household
College and Professional Lacrosse
Lifelong Athlete and Lifelong Learner
Owner of Rehab 2 Perform
Performance Physical Therapist

3. What is GPP?
General Physical Preparation, also know as
General Physical Preparedness
Lays the groundwork for later Specific Physical
Preparation, or SPP.
General physical activity to higher level
performance qualities later on
Emphasis on bodyweight competency before
using external load

4. Why Is GPP Valuable?
Overemphasis on Sports Specifics
Overemphasis on Bigger, Faster Stronger
Less P.E.
Less Recess
Less Active Population with Regards to Free Play

5. Soft-Tissue
Foam Roll -> PVC Pipe
◦ Glutes
◦ Quads
◦ Calves
◦ Mid-Back (Foam Roll Only)
Tennis Ball -> Lacrosse Ball
◦ Calves
◦ Shoulders
◦ Forearms

6. Static Flexibility (Inhibition)
Modified Pigeon Pose
Back on Wall with Leg Cross
Step Stretch
Single Arm Hang
Overhead Hang
Prayer Pose

7. Activation (Control)
Bridge Variations
◦ Double
◦ Single
◦ Single with Leg Straight
Hinge Variations
◦ Double
◦ Single
◦ Airplane
Wall Drills
◦ Sagittal
◦ Lateral/Transverse

8. Locomotion
Jog/Backpedal
Skip Forward/Backward
Shuffle
Lateral Skip
Cross Over/Under Skip
Carioca Skip
Close/Open the Gate Skips

9. Dynamic Flexibility
Knee Hug Lunge
◦ Forearm Down
◦ With Reach
Figure 4
Heel-Toe Reach
Leg Swing
◦ Sagittal
◦ Frontal
Quad Walk (2 Variations)
Lunge Variations
◦ Lateral
◦ Cross Under
Spiderman

10. Landing Drills
Single
◦ Alternating
◦ Sideways
◦ Rotate 90 degrees
Same (Ipsilateral)
Double Push
◦ Sideways
◦ Rotate 90 degrees
Agility Ladder (or Open)
◦ Icky Shuffle and Stick
◦ Cross Over and Stick
◦ Cross Under and Stick

11. Bounds
Double
Single
Half Kneel
◦ Sagittal
◦ 90 degrees
Load and Explode
◦ Stationary
◦ Step
◦ 90 degrees
Hip Flip

12. Medicine Ball Throws
Step Back
Forward-Backward
Figure 8
Cross Behind
Cross Under Away-Towards
Crow Hop Progression

13. Sprint Progressions
Falling Start
Split Squat ISO Start
Half Kneel Start
Mountain Climber
Push-Up Starts

14. Bodyweight Strength
Push-Ups
◦ Elevated Hands
◦ Elevated Feet
Pull-Ups
◦ Bands
Bodyweight Rows
◦ Bar
◦ TRX

15. Bodyweight Movement
Bear Crawls
Bear Hold
◦ Lift Opposites
Bear Movement
◦ Knee to Elbow
◦ Kick-Outs
Get-Ups
Windmills

16. End Product
Return to Sport
Education and Empowerment
Appreciation for Tendency
Wolverine
◦ Confident
◦ Adaptable
◦ Resilient
◦ Ready for Any Situation

17. Connect With Me
DRJoshFunk@GMAIL.com
@Josh_Funk on IG or Twitter