​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.

This is used as a movement preparation drill before running activities.

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.

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.

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.

​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.