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.
Improve hip extension range in weight bearing.
In half kneeling, place both hands on the front knee.
Press down on the front knee, with elbows locked.
Lunge into hip extension on the weight bearing leg.
Pressing down on the front leg generates anterior torso activation, approximates the ribs to pelvis, thus stabilizing the lumbar spine.
An unmanaged hip extension limitation has implications for all lower quarter patterns, since reduced joint mobility can affect extension, rotation and flexion.
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.
Facilitated Breathing 2
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.
This exercise uses a small weight on the abdomen to direct an individual to push their belly upwards when they breathe in, letting it sag down when they breathe out. This action ensures the diaphragm muscle is used correctly. Using this drill can restore normal breathing mechanics, improve abdominal muscle coordination, neck muscle activity and gently mobilise rib and spine joints. It also promotes slower, deeper breathing, which helps to restore blood chemistry to normal.
Inchworm with up and down dogs
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.
Trunk rotations with reach
A drill that capitalises on trunk mobility to improve active rotation at a lower level in the heirarchy of neurodevelopment.
Neck Mobility Prep
This drill aims to improve combined flexion and rotation in the neck.
Modified Brettzel 2.....again
The Brettzel 2.0 mobility drill for the posterior chain of tissues throughout the body, performed by Australian Aurora's dragon boat team paddlers.