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Half-kneeling lateral lunge

13/9/2020

0 Comments

 
  • The intention is to use dorsiflexion at the ankle in the presence of a load that challenges spine, pelvis and hip posture.
  • Equipment needed: a heavy kettlebell
  • Dosage: no specific duration, but 10 repetitions should be enough.
  • Special Recommendation: move the knee laterally to the ankle. 
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Hip mobility plus motor control options

21/9/2017

0 Comments

 
Lots of value here: 
1. Passive hip flexion and external rotation
2. Same, but with more tension across the front and back of the trunk
3. In quadruped, adding opposite hip extension stimulus and anterior trunk activation to improve pelvis position relative to the mobilised hip
4. In supine, adding anterior trunk activation to improve pelvis position relative to the mobilised hip

Always grateful to Coach Cam Elliott @coach_cam for his great mindful techniques that mimic what I do clinically to change behaviour. This is his technique, following on what he sees me do by hand and in the clinic.
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Oscillating Technique with Isometric Stabilisation (OTIS) & Impulse Technique with Isometric Stabilisation (ITIS)

28/6/2017

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Purpose
 
  • The OTIS is an oscillating technique with isometric stabilisation. The ITIS is an impulse technique with isometric stabilisation. It challenges static stability of the weight bearing lower quarter.
Description
 
  • OTIS:
    • Start in standing, on one foot. Turn the stance foot into external rotation up to 40 degrees, whilst maintaining the pelvis forward facing.
    • Take hold of a tubing, attached lateral to the stance foot.
    • Pull the tubing in short oscillations at a frequency of between 60-80Hz whilst maintaining balance.
  • ITIS:
    • Start in standing, on one foot. Turn the stance foot into external rotation up to 40 degrees, whilst maintaining the pelvis forward facing.
    • Have a partner toss a medicine ball across the front of the body, from opposite side of the stance leg. Resist the tendency to be rotated by the impulse of the ball.
Variations
 
  • Turn the foot into internal rotation and have the tubing attached on the side that the toes are pointing. Perform oscillation. 
Implications
 
  • The oscillations and impulse create reflexive co-contractions around the hip, pelvis and trunk.
0 Comments

High knee grab, lunge to twist to split downward dog

27/6/2017

0 Comments

 
​Purpose: 
A whole body movement exploration for pre-training and pre-competition. 

Description: 
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. 
0 Comments

Core activated hip flexor stretching in half kneeling

27/6/2017

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​Purpose:
Improve hip extension range in weight bearing.

Description:
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.

Implications:
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.
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Hip Mobilisation for Flexion and External Rotation

22/4/2017

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Reactive Neuromuscular Training of Split Squats

12/3/2017

1 Comment

 
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.
1 Comment

The Baby Get Up

10/3/2017

0 Comments

 
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. 



Common errors: 
Top leg collapses; bottom arm loses connection with the ground; jerky trunk flexion and rotation; bottom leg loses extended position. 
0 Comments

Linear & crossover mountain climbers, plus resistance

16/2/2017

0 Comments

 
I use this drill as a supplement, to activate anterior core whilst stimulating the hip drive required for acceleration. 
0 Comments

Quad stretch with hip external rotation

15/2/2017

0 Comments

 
Ankle grab whilst walking is a test of dynamic single leg stance control with contralateral hip extension, knee flexion  & tibial rotation. Ideally you'd already clear the ankle mobility, split kneeling hip/core control, hip extension, knee flexion and tibial rotation. Then this drill brings together the whole pattern with ankle & knee stability & motor control. 
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  • Home
  • Services
    • Specialist Performance Services >
      • Sports Physiotherapy >
        • Fees and Conditions
        • FFC Medical & Physio Questionnaire
        • Pre-Physio Questionnaire
      • Movement Evaluation Services
      • Access Bars
    • Events & Courses >
      • SFMA 2 Adelaide, 2023
      • Masterclasses >
        • Masterclass Summit 2020
        • Max Velocity Training For Physios
        • How Strong Is Strong Enough?
        • Masterclass Bundle 1
        • The 3 Unstoppable Ways to Get Your Ideal Career In Sport
        • Clinical reasoning stems disruptive innovation - “Change or be changed"
        • Neuromobilisation for recovery
        • Scott Hopson: Stress & Expression
        • Alternative Physiotherapy Strategies For Calf Injuries
        • How to implement a movement philosophy approach in a first division professional soccer team. A real case scenario with 3 years follow up
        • Re-Designing Your Warm-Up To Increase Effectiveness Through Co-Operative Strength And Physical Therapy
      • Secrets Series
      • FMS Courses
      • Kettlebell Courses
      • Exercise videos
      • Bridging The Gap - A Case Study
      • Exercise Tubing Program
  • Shop
  • Book
  • Contact