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Neuromuscular Activation Warm ­ up

Robb Rogers M.Ed, CSCS, MSCC St. Vincent Sports Performance

What is Neuromuscular Activation?

What is Different??

Do we need to see different things? Or See things differently?

Ostrich Syndrome

New Order of Training/Rehab

· · · · · Assess/Test Prescribe Corrective Exercises Prescribe "Traditional" Exercises Prescribe Progressions Re-Asses/Re-Test

Assessment/Screen

· FMS Screen · NASM Body map

Assessment

Take the slack out of the system in order to make the compensations readily apparent. Do the assessment with little to no warm ­ up in order to make the compensations easier to see. Assign Corrective Exercises

Corrective Exercises are KEY

· · · · · · Mobilization Movements Stretches Strength Continuum Exercises Proprioception/Stabilization Drills Progressions Work Capacity

Progressions

Learn 2-3 movements beyond the "normal" exercise pattern and 2 ­ 3 movements preceding the "normal" exercise pattern.

Example ­ Squatting

· · · · · · · · Two Leg High Sit Back Squat Two Leg Low Sit Back Squat One Leg High Sit Back Squat One Leg Low Sit Back Squat One Leg Balance Squat w/Dumbbells One Leg Lateral Balance Sqt w/Db's One Leg Rot. Bal. Sqt w/Db's Barefoot/Soft Surface

Rule's of Thumb

· · · · · · Bodyweight Before External Load Speed/Power Concurrent with Endurance Mobilize/Activate Before ­ Stretch After Eccentric Before Concentric Stabilize Before Strengthen Unload/Assist for Speed/Power

Warm ­ up Questions

· "Did you ever see a dog stretch before he chased a car?" · "I've seen guys in combat sprint for their lives and not pull a hamstring!" · "Ever see a deer "warm-up" when you shoot at him ­ not hardly."

Warm ­ Up Strategies

· · · · · · Activate ­ Turn On Neuromuscular system Mobilize ­ Loosen Up Joints and Muscles Integrate ­ Warm Up movements & ROM Specificity ­ Build Up/Transition to Session Train ­ Practice ­ Compete Recover ­ Regenerate ­ Prepare for Tomorrow

Muscle Pliability

· · · · · · Stretch? Loosen? Mobilize? Foam Roller? "The Stick" Joint Mobs/Alignments

Stick/Foam Roller

Change the pliability of the muscle tissue. Enhance the ability of the muscle fibers to slide and glide. Decrease the amount of friction and adhesions in muscle tissue. Mobilize the muscle belly. Change the feedback loop.

Stretch vs. Loosen

· What are you stretching? · Stretch the tendons (rubber band) · Dampen the "stretch" reflex (finger test)

Loosen vs. Mobilize

· · · · Loosen up for full ROM Loosen up for flexibility Mobilize for action Mobilize for movement

Gray Cook Check List

· · · · · · Mobilize Ankles Stabilize Knees Mobilize Hips Stabilize Lumbar Spine Mobilize Thoracic Spine Stabilize Gleno-Humeral Joint (?)

Activation

· "Turn on" the nerves and muscles. · Enhance the excitability of the neuromuscular sequence. · Improve the recruitment of the bundles and fibers. · Enhance muscle sequencing. · Improve internal coordination.

Activation Continued

· · · · Increase ROM Enhance movement patterns Improve sequencing patterns Prepares the body to handle acceleration and deceleration forces

Activation vs. Mobilization

· Similar in nature · Exist in a continuum · Mobilization bridges the gap between activation drills and integration movements.

Activate, Mobilize & Integrate What?

· Activate glutes, adductors, abductors, hip flexors, posterior shoulder and upper thoracic spine. · Mobilize the joints (ankles, knees, hips, core, shoulders) to accelerate/decelerate. · Integrate the activation and mobilization movement patterns into the drills.

Patterns

· · · · · What is the goal of the session? "Clean up the Patterns" - Gray Cook Strengthen the Patterns Software vs. Hardware Prepare the body to perform

Patterns of Movement

· · · · · Bend Rotate Extend Collapse Expand

Why Clean up the Patterns

· · · · Fewer Injuries Improved Performance Rehab Injuries "Use it or Lose it"

Ignore Poor Patterns

· · · · · Train shoddy movements Reinforce less than optimal movements Increase chance of Injury Restrict performance levels "Lose it"

Specificity

· What is the focus of today's session? · Speed, strength, power, fitness, skill development, work capacity? · Build the warm ­ up to reflect preparation for the training session's focus. · Progressions

Specificity/Workout Focus

· · · · · · · Speed training Strength training Power development Agility workout Work Capacity session Sport practice Game/competition

Speed/Power

· Unload the Body · Rubber Bands · Shuttles

Strength

· · · · · · Sets Reps Load ROM Modality TUT

Strength

· · · · · Starting Strength (overcoming inertia) Yielding Strength (eccentric strength) Elastic Strength (plyometric strength) Explosive Strength (acceleration strength) Absolute Strength (maximal strength)

Coaching/Rehab

What to Do How to Do It Why Do It When to Do It Effect of Doing It

Key Point for Rehab/Training

Put the body in the position in which it has no other choice than to execute the movement/skill correctly, using optimal technique and sequencing.

How to Engage the TA

RECIPRICAL INHIBITION

COMMON PATTERNS

· RT HANDED "ATHLETIC" PEOPLE HAVE - POOR RIGHT GLUTE RECRUITEMENT - TIGHT LEFT ANTERIOR HIP - TIGHT RIGHT LATERAL HIP - TIGHT RIGHT EXT. HIP ROTATORS - STRONGER LEFT LEG

SQUAT PATTERNS

· RE-LEARN DEEP SQUAT PATTERN WITH THE ANKLE, KNEE, HIP IN LINE · RE-LEARN LATERAL SQUAT PATTERN WITH THE ANKLE, KNEE, HIP IN LINE · RE-LEARN THE SCORPION SQUAT · LOADED SQUAT MUST BE EXECUTED WITH THE FEET OUT AT 7-15 DEGREES

CAN THE KNEE BE AHEAD OF THE TOE?

HOW ABOUT ON ONE LEG?

Warm ­ up is to . . .

· · · · · · Prepare the muscle Prepare the nerve Prepare the joints Prepare the pattern Prepare the mind Prepare the group

Where Does Warm ­ up end and the workout begin?

Depends -Age of client (chronological, training, sexual) -Abilities of client -Goal of client -Focus and passion of client

THANK YOU

· ST. VINCENT SPORTS PERFORMANCE · MY FAMILY · YOU

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