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Osteo-fascial massage to the  front of the ankle.

12/9/2020

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  • The intention is to create warmth and fluid flow in the local tissue with rhythmical changes in pressure. Usually, this exercise plays a role in improving movement in the anterior fascial tissue, from foot to hips
  • Quick tip - do a bodyweight squat, then do this mobility drill, then re-test the bodyweight squat. 
  • Equipment needed: a foam roller
  • Dosage: no specific duration, but 10 seconds should be enough.
  • Special Recommendation: do NOT press so hard that pain is created. Move the ankle across the roller with firm pressure, medium speed. 
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Osteo-fascial massage to the plantar surface of the intersection between calcaneum bone and plantar muscles attaching to the calcaneum

12/9/2020

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  • The intention is to create warmth and fluid flow in the local tissue with rhythmical changes in pressure. Usually, this exercise plays a role in improving movement in the posterior fascial tissue, from foot to lower back. 
  • Quick test - do a standing toe touch test, then do this mobility drill, then repeat the test and notice the difference. 
  • Equipment needed: a ball or massage stick
  • Dosage: no specific duration, but 20 seconds should be enough.
  • Special Recommendation: do NOT press so hard that pain is created. Move the foot across the ball with firm pressure, medium speed. 
Y Balance Test Online Course with Text
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Osteo-fascial massage to the plantar surface of the metatarsal heads

12/9/2020

0 Comments

 
  • The intention is to create warmth and fluid flow in the local tissue with rhythmical changes in pressure. Usually, this exercise plays a role in improving movement in the posterior fascial tissue, from foot to lower back
  • Equipment needed: a ball or massage stick
  • Dosage: no specific duration, but 20 seconds should be enough.
  • Special Recommendation: do NOT press so hard that pain is created. Move the foot across the ball with firm pressure, medium speed. 
Y Balance Test Online Course with Text
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Wall load and lift

2/1/2019

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Quad stretch with hip external rotation

24/12/2017

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​Ankle grab while walking is a screen of dynamic single leg stance control with contralateral hip extension, knee flexion, hip external rotation and tibial external rotation.
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Leg cradle walk

24/12/2017

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This is used as a movement preparation drill before running activities.
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Band-assisted rib grab with thoracic rotation

26/10/2017

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Purpose:
  • The purpose is to improve thoracic rotation via self-directed accessory rib cage mobilization, in a non weight-bearing position.

Description:
  • With the superband on the right elbow, wrap it around the bottom of the ribcage and grip it in front of the abdomen with the right hand.
  • In left sidelying, start with hips flexed to at least 90 degrees, preferably as high as possible to create lumbar tension to limit lumbar rotation.
  • As you lay back, thus rotating and extending the thorax, pull upwards on the superband, pulling the ribs into more rotation and flexion from the left side.
Implications:
  • Thoracic rotation/extension is not a pure intervertebral motion.
  • It involves costo-transverse and costo-vertebral mobilization also.
  • The accessory rib cage mobilization provides distraction to the costo-transverse and costo-vertebral joints.
  • The pulling action, coupled with scapulothoracic retraction, inhibits anterior torso activity, thus freeing up rotation mobility.

Common errors and corrections:
  • A loss of scapulothoracic stability on the “pulling arm”.
  • If this occurs, cue “shoulder packing”.
  • Another error is a loss of hip flexion, leading the lumbar spine to mobilise, reducing the targeted thorax mobilization.
  • If this occurs, cue more hip flexion.
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Hip mobility plus motor control options

21/9/2017

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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.
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High knee grab, lunge to twist to split downward dog

27/6/2017

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​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. 
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Copyright © 2015
  • Home
  • Shop
  • Masterclasses
    • Masterclass Summit 2020
    • Masterclass Bundle 1
    • The 3 Unstoppable Ways to Get Your Ideal Career In Sport
    • Scott Hopson: Stress & Expression
    • How to implement a movement philosophy approach in a first division professional soccer team. A real case scenario with 3 years follow up
    • Max Velocity Training For Physios
    • Re-Designing Your Warm-Up To Increase Effectiveness Through Co-Operative Strength And Physical Therapy
    • Neuromobilisation for recovery
    • How Strong Is Strong Enough?
    • Clinical reasoning stems disruptive innovation - “Change or be changed"
    • Alternative Physiotherapy Strategies For Calf Injuries
    • Advanced Palpation Masterclass
  • Book
  • Sports Physiotherapy
    • Telehealth Sports & Spinal Physiotherapy Consultations
    • Fees and Conditions
    • Pre-Physio Questionnaire
    • Covid19 Checklist
  • Articles
  • About
  • Contact
  • Video Drills
  • Appearing on these podcasts
  • Exercise Tubing Program