Skip to main content

Movement Prep (Preparing the athlete to move)

Movement Preparation (Preparing the athlete to move) During Movement Prep the goal is to increase core body temperature, address key mobility and stability demands, and activate the nervous system. It should be done so using movements and speeds specific to the program for the day. Moving from an isolation focus to an movement integration focus, movements will begin simple and slowly move towards more complex patterns at a higher rate of speed. This  safely prepares the body physically and mentally for the training followed. 

1.( GLUTE Activation) I start by activating the glutes using mini-bands around the knees and/or the ankles. The client will perform one round of movements with the legs completely extended and one round of movements in an athletic base where they are flexed at the hip, knee and ankle. Movements will be linearly and/or laterally focused based on the training session that follows
2. (Dynamic Stretches) Glute activation will be followed by specific dynamic stretches that address key mobility and stability demands for that client in terms of that training day. These stretches can be executed in-place or moving over a distance for a designated series of repetitions.
3. (Integrated Marches and Skips) From dynamic stretches we move into specific marching and skipping patterns that focus on reactivity and force production through the hip, knee and ankle. These movements will be linearly and/or laterally focused based on the training session that follows.
4. (Neural Activation/Rapid Response) From marching and skipping we move into rapid response. All movements will be done from an athletic base and the client will move through the hip, knee and ankle at high speeds for 3-5 second intervals. The agility ladder work can fit into this section as prescribed.

Darelle Noel
FS Performance Systems
Performance Specialist 
http://fstrainingsystems.wix.com/fsperform

Comments

Post a Comment

Popular posts from this blog

Success is always rooted in the fundamentals

Train To Perform "Successful performance is always rooted in the fundamentals" ​ ​ Sports performance training can be misunderstood at times, most protocols are to develop the athlete to be big and strong primarily but there's so much more that goes into developing an athlete. Of course all coaches would love to have the prototype athlete, (big an d strong)  but with all the intangibles.  Fast  with great range of motion, strong with great endurance , Agile with great stability etc.   In order to develop an athlete in this manner it all comes down to  the type of program installed. On every level of sports it  is pivotal for the athlete to  understand the  fundamentals of movements and how those movements translates to higher performance levels.   Success is always rooted in the fundamentals, the quality over quality  approach quantity wins   every time.  Training with optimum posture and proper exercise /movement  technique is essential for maximizing muscle recru
Post a Comment
Read more

Exercise explanations and demonstrations.

Exercise explanation and demonstration. There is a distinct teaching component of active coaching, but the focus is on helping the athlete connect the WHY with the WHAT. Why am I doing this and what impact will it have on my sport.The exercise explanation and demonstration involves an exchange of information related to the aim of the exercise, how it is to be executed, points of reference and cues as well as outlining the expected criteria for successful performance. When demos are executed valuable cues are highlighted, linked to previous exercise experiences and related to sports skills directly. Athletes tend to be more kinesthetically aware of their skill and sport movements and so they can provide to the coach and begin to better understand how to use their kinetic chain to produce more power, balance, control and fluid movement in their sport.
Post a Comment
Read more