Oscillating Technique with Isometric Stabilisation (OTIS) & Impulse Technique with Isometric Stabilisation (ITIS)
A whole body movement exploration for pre-training and pre-competition.
In standing, flex on hip, grab it and pull it high, maintaining tall posture. Step out into a lunge with the right foot. Grab the right foot by right hand, place the left hand alongside it, shoulder-width apart. On exhalation, lunge further into a stretch. Keep the back knee off the ground. Take the right hand off the foot and twist the trunk towards the front foot, raising the right hand towards the ceiling, reaching vertically. Return to the ground with both hands down, then shift weight backwards to create a stretch on the front leg, then step up to the start position and repeat on the other side.
Correcting split squat drills is best done at a subconscious level, since stability is reflex driven, no conscious driven.
The use of a FMT (Functional Movement Tubing) or kettlebell, introduces destabilising force in planes of movement (coronal and transverse) that is perturbing the main plane of movement - sagittal.
In the presence of minimum, or improved, mobility, to get into the start and finish position, the FMT creates reactive neuromuscular training to the pattern, improving the pattern for other training events that require power in a split squat, like the Bulgarian Split Squat.
Linear and lateral movement drills can be used as knee rehab drills. My athlete is a Shanghai Womens Handball Professional with clinical lateral meniscus lesion of the right knee which did not clearly appear on MRI. The Chinese MRI report included femoral and tibial bone bruising, although I couldn't see it on the MRI, so she's being rehabilitated and treated based on clinical signs and symptoms. (Background song - Art vs Science "Friend in the field" & Ben Harper's "Fight for your mind" - they kind of sum up being a sports physiotherapist in China.
One of the more difficult movement preparation drills - the quad stretch to toe touch - challenges dynamic stability on the stance leg, and mobility on the other leg.
In movement prep, a great drill that follows the high knee march and leg cradle is the quad stretch with hip IR walk. The natural flow of movement of the hip in extension is to rotate into internal rotation. Performing a walking drill over 10 metres, pulling the knee into flexion, hip into extension and applying a little hip internal rotation is a nice way to a) check that hip E and IR is comfortable, and b) lubricate the tissues into this pattern.
Some neural activation drills for paddlers, built on previous mobility drills as part of the movement preparation package for the Australian Aurora's Dragon Boat Team for the 2015 World Championships.
The classic inchworm mobility drill, with some added up and down dog transitions, as part of the movement preparation package for the Australian Aurora's Dragon Boat Team for the 2015 World Championships.
The hip anatomy should permit a minimum of 10 degrees extension, 120 degrees flexion, 30 degrees internal rotation, 40 degrees external rotation. Now, the shape of the hip capsule and ligaments dictates that as the hip approaches full hip extension, the anterior capsule tightens, pulling the hip into more internal rotation. So, for a mobility drill to achieve an increase in hip extension range of motion, hip internal rotation is a natural permission - extend with a neutral or slightly internally rotated hip to permit more hip extension. Also, activate the core to stabilise the trunk when mobilising hip extension - to do this, lock the elbows, press down on the front knee - this activates the pecs and obliques to bring the ribs closer to the pelvis, thus preventing lumbar extension with this mobility drill - this isolates hip extension. Use breathing strategies to permit further range of motion.
The second element is that of increase external rotation mobility of the anterior capsule, whilst in some extension - the key movement is abduction/external rotation, adding extension as tolerated. Core activate as above.
Be gentle on yourself - pushing into pain sends a signal to the nervous system to resist.
When a runner's trunk and pelvis position breaks down, send them back to the wall to assist stability. Cue them to press into the wall, which provides compression sensation to the mechanoreceptors in the spine, via the upper limb. This causes reflex stabilisation, permitting better mobilisation of the lower limb.
Maintain an isometric stance on the ground.
Start with isometric holds (great for achilles rehab) for 10-15 seconds.
Progress to alternating march.
Then to quick switches.
Add a "load and lift" - also part of achilles rehab (except for those who don't tolerate load at length), to check for single leg triple flexion force absorption competency - a great acceleration mechanics drill.
To drill acceleration mechanics