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The WD-40 and Duct Tape Model | Boddicker Performance

Filed under: corrective exercise, plyometrics

The WD-40 and Duct Tape Model

by on Aug 12th, 2010

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I just got off the phone with Daniel Martinez, a very smart strength coach out in San Antonio concerning yesterday’s blog post.  Daniel wanted to know how “concentrated” I am on the trigger mechanism.  For instance, do I insist that the mechanism be in perfect working order before progressing to elasticity exercises?

To me, the answer is absolutely not, as if that were the case I may, in many instances, be wasting an athlete’s precious training time before a key contest if all we did was “corrective” exercises.  Most of my athletes begin jump training (typically with a gravity-minimized landing drill) nearly from the first going, but that comes after first attempting to get some mobility back.  Most of my training operates on the WD-40 and Duct Tape Model, a phrase that I have taken from Charlie Weingroff and Patrick Ward.

Essentially, we first must create mobility in some way and then tack down the new mobility with some form of stability exercise.  Through our inter and intra-training progressions, the stability challenge advances from a more “static” scenario to much more dynamic type “stability” or “mostability” challenges, of which our elastic exercises are definitely one of the more advanced progressions exercises.  In some respects this is a form of progressive overload on the nervous system.  By making small changes in mobility and subsequently creating small changes in stability, the end product, over time, is a more complete pattern closer to “optimal.”  I often wonder the benefit of restoring a joint’s range of motion to optimal in one session and if the nervous system is capable of adapting quickly enough to the be able to defend the new mobility and allow us to maintain the change.

I look to the ankle and the frequency of CAI/FAI following sprains for one part of the answer.  Following an ankle injury, say plantar flexion/inversion injuries, the joint sees a large increase in range of motion (though painful ROM), but evidence shows us that recurrent sprains are quite common with FAI/CAI occurring in some 40% of cases suggesting that maybe the nervous system cannot adapt quickly enough to defend the range of motion.  These same athletes also benefit from SMT/UST protocols, but not instantaneously.  There are also many instances where a manual therapist can restore a joint’s mobility almost to full range, but the athlete only gets to keep a fraction of “complete” two days later, while I’m sure there is more than the nervous system at work, if the new range of motion was protected, there is no reason we should lose so much.

What are your thoughts?


Carson Boddicker

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Leave a Comment »2 Comments
  • Patrick Ward August 12, 2010

    Great post, Carson.

    I think this can apply to any sort of “pattern correction” work you are trying to achieve. People often think that perfection needs to be reached before training can commence. The goal really is to do things concurrently. If you can get a little more mobility/movement, then go ahead and try and get the individual to “lock it down”, so to speak, and feed their brain the stability in that new range. Then see if they keep it from one session to the next, before you try and grab a little more.

    I wish I could take credit for the WD40/Duct Tape model, but that is all Charlie. haha


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