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.
The Baby Get Up
I use the BGU to improve the pattern of trunk flexion and rotation.
I also use it to provide an opportunity to challenge hip and sacro-iliac joint stability in the presence of other body part movements.
The bottom arm moves into internal rotation until it meets it's end-range, at which point the person sits up. The ""screwing home" of the shoulder creates a stable joint. As the person continues to press the hand down to the floor, the shoulder girdle is brought with it, pushing the trunk off the ground. Actively sit up.
Place the top hand against the "up" leg. As you sit up, keep the hand/arm against the inside of the knee.
The top leg, remaining in active abduction and external rotation, creates hip and sacro-iliac joint stability.
The three stable areas, bottom arm, bottom hip/hemipelvis and top hip/hemipelvis, provide a stable base for the trunk to flex and rotate around.
In other words, activating stabilisers permits expression of mobilisers.
Top leg collapses; bottom arm loses connection with the ground; jerky trunk flexion and rotation; bottom leg loses extended position.
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.
Following on from facilitated diaphragmatic breathing with a weight on the abdomen, this variation uses the forearms and finger tips to facilitate the water pump and bucket handle movements of the rib cage in proper diaphragmatic breathing.
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.
Late stage movement prep as part of the package for the Australian Aurora's Dragon Boat Team for the 2015 World Championships.
The reach, roll and lift drill to activate the posterior chain that produces force from the spine to the shoulder - predominantly targeting the lower and middle trapezius, and rhomboids muscles. This is 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.