NEUROMUSCULAR ACTIVATION EXERCISES - sbc
NEUROMUSCULAR ACTIVATION EXERCISES - sbc
NEUROMUSCULAR ACTIVATION EXERCISES - sbc
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<strong>NEUROMUSCULAR</strong><br />
<strong>ACTIVATION</strong> <strong>EXERCISES</strong><br />
ROBB ROGERS M.Ed.<br />
C.S.C.S. M.S.C.C.
MY HISTORY<br />
• MISSOURI STATE UNIVERSITY<br />
• UNIVERSITY OF MISSOURI<br />
• UNIVERSITY OF SOUTHERN CALIFORNIA<br />
• BAYLOR UNIVERSITY<br />
• ST. LOUIS BLUES<br />
• MIDDLE TENNESSEE STATE UNIVERSITY<br />
• ST. VINCENT SPORTS PERFORMANCE
WHY NEURAL <strong>ACTIVATION</strong>?<br />
• ACTIVATE THE CORRECT MUSCLES<br />
• TO DO THEIR OPTIMAL JOB<br />
• IN THE PROPER SEQUENCE<br />
• AS THEY WERE DESIGNED TO DO<br />
• (CORE OUT)<br />
• (BASE OF SUPPORT UP)<br />
• (HANDS IN)
WHY NEURAL <strong>ACTIVATION</strong>?<br />
• STABILIZATION<br />
• CONTROL COLLAPSE<br />
• ENERGIZE EXPANSION<br />
• COORDINATE DIAGONAL<br />
ROTATIONAL PATTERNS<br />
• ENHANCE PERFORMANCE<br />
• PREVENT INJURY
WHY NEURAL <strong>ACTIVATION</strong>?<br />
• TURN – ON<br />
• WARM – UP<br />
• LOOSEN – UP<br />
• BUILD – UP<br />
• PRACTICE/COMPETE/REHAB<br />
• RECOVER/REGENERATE
THEORY<br />
• TENSION IS THE KEY TO TRAINING<br />
IN STRENGTH/POWER DEVELOPMENT<br />
• FORCE ABSORPTION-PRODUCTION<br />
PRODUCTION<br />
RELATIONSHIP<br />
• MAXIMAL MOTOR UNIT<br />
RECRUITMENT<br />
• PERFORMANCE BENEFIT VS<br />
TRAINING RISK
BENEFITS<br />
• STRENGTH<br />
• POWER<br />
• MENTAL TOUGHNESS<br />
• TRAINING FOCUS<br />
• CONFIDENCE<br />
• ANOTHER TRAINING TOOL
BENEFITS/THEORY<br />
• MAXIMAL MOTOR UNIT/FIBER<br />
RECRUITMENT<br />
• 6+ SECONDS OF ISO HOLD = 5%<br />
GREATER RECRUITMENT<br />
(BABAULT ET. AL 2001)<br />
• RECRUIT ALL FIBERS WITH ALMOST<br />
NO WEAR & TEAR<br />
(ALLEN ET AL. 1995, ALLEN ET AL. 1998, MERTON 1954,<br />
YUE ET AL. 2000)
BENEFITS/THEORY<br />
• INCREASED LACTATE TOLERANCE<br />
• SAFE<br />
• ASSESS WEAKNESSES<br />
• DEVELOP STRENGTH IN WEAK ROM<br />
• INCREASED FLEXIBILITY & MOBILITY<br />
• HYPERTROPHY WITH NO JOINT WEAR<br />
(KANCHISA ET AL. 2002)
DRAWBACKS/PROBLEMS<br />
• REQUIRES FOCUSED INTENT<br />
• DIFFICULT TO QUANTIFY?<br />
• MUST BE SOLD & MONITORED<br />
• NEEDS MENTALLY TOUGH CLIENTS
TRAINING THE<br />
NERVOUS SYSTEM FOR<br />
FORCE PRODUCTION<br />
RECRUITMENT – ADDING OR<br />
SUBTRACTING MOTOR UNITS<br />
RATE CODING – CHANGE THE FIRING<br />
RATE OF MOTOR UNITS<br />
SYNCHRONIZATION – INCREASED<br />
SYNCHRONISITY OF MOTOR UNITS<br />
ZATSIORSKY, V. I. “SCIENCE AND PRACTICE OF STRENGTH<br />
TRANING” 1995
MAXIMAL FORCE<br />
PRODUCTION<br />
MAXIMAL ST & FT MOTOR UNITS ARE<br />
RECRUITED<br />
RATE CODING OF MOTOR UNITS IS<br />
OPTIMAL<br />
OPTIMAL SYNCHRONISITY OF MOTOR<br />
UNITS FOR SHORT MAXIMAL<br />
VOLUNTARY EFFORT<br />
ZATSIORSKY, V. I. “SCIENCE AND PRACTICE OF STRENGTH<br />
TRANING” 1995
WARM – UP TO WORKOUT<br />
REPS<br />
SETS<br />
TUT<br />
WARM – UP 1 – 3 1 5 – 10<br />
EXT. WARM – UP 3 – 6 1 – 2 10 – 20<br />
MOD. TRAINING 7 – 10 2 – 3 20 – 30<br />
HVY TRAINING 10+ 3+ 30+ SEC
“PAP”<br />
– PERFECT<br />
<strong>ACTIVATION</strong> POSTURE
PERFECT <strong>ACTIVATION</strong> POSTURE<br />
• ALIGN HIPS, KNEES, ANKLES<br />
• SHOULDER BLADES BACK<br />
• FEET UNDERNEATH SHOULDERS<br />
• ABS TIGHT<br />
• CORE “ACTIVATED”
PLANK SERIES<br />
• TOTAL CORE <strong>ACTIVATION</strong><br />
• TOTAL CORE STRENGTH<br />
• TOTAL CORE STABILITY<br />
• MULTI - PLANE
CORE STRENGTH?
IF ANIMALS HAD FAST FOOD
IT TAKES WORK TO<br />
BUILD A GREAT CORE
PLANK SERIES VIDEO
PULSE<br />
• FRONT – BACK<br />
• SIDE – SIDE<br />
• ROTATIONS
VARIATIONS<br />
• ARMS<br />
• LEGS<br />
• ADD RESISTANCE<br />
• GIANT RUBBER BANDS<br />
• LITTLE RUBBER BANDS<br />
• CREATE INSTABILITY<br />
• “SQUEEZE” @ THE ADDUCTORS
BRIDGE – UP SERIES
LEG POSITION VARIATIONS<br />
• LEG CROSSED/HIP-UP/ROTATION<br />
• LEG EXTENDED LOW/HIGH<br />
• LEG EXTENDED OUT/IN<br />
• LEG EXTENDED STRAIGHT UP<br />
• PULSES<br />
• KICKS
BRIDGE UP VARIATIONS<br />
• EXTEND LENGTH OF SUPPORT LEGS<br />
• ADD WEIGHT<br />
• GIANT RUBBER BANDS<br />
• LITTLE RUBBER BANDS<br />
• CREATE INSTABILITY<br />
• “SQUEEZE” @ THE ADDUCTORS
SUPER HERO SERIES
SHOULDER GIRDLE SERIES<br />
• SCAPULAR ELEVATION<br />
AND DEPRESSION<br />
• SCAPULAR PROTRACTION<br />
AND RETRACTION<br />
• SHOULDER ROLLS
VARIATIONS<br />
• SEATED DIPS<br />
• PRONE PUSH – UPS<br />
• SUPINE PUSH – UPS<br />
• LATERAL ONE ARM MOVEMENTS
BACK<br />
SIDE<br />
PLANK<br />
MUSCLES
UPPER<br />
AND<br />
LOWER<br />
CROSS
SHOULDER GIRDLE<br />
SERIES
LEG SERIES<br />
• TWO LEG DRILLS<br />
– SQUATS<br />
– LUNGES<br />
– SPLITS<br />
• ONE LEG DRILLS<br />
– SINGLE LEG SQUATS<br />
– MARCH OR STEP – UPS<br />
– ONE LEG GOOD MORNINGS
SQUAT & SQUEEZE
SINGLE LEG SQUAT SERIES
LUNGE & PRESS SERIES
MARCH/STEP-UP SERIES
VARIATIONS<br />
• STAGGER STANCE IN 2 LEG DRILLS<br />
• ADD RESISTANCE<br />
– MEDIBALLS<br />
– WEIGHTVEST<br />
• GIANT RUBBER BANDS<br />
• LITTLE RUBBER BANDS<br />
• CREATE INSTABILITY<br />
• “SQUEEZE” @ THE ADDUCTORS
PRONE PLANK ACTION SERIES<br />
CANNONBALLS<br />
FROGS<br />
MOUNTAIN CLIMBERS<br />
DIAGONAL MOUNTAIN CLIMBERS<br />
CALF JUMPS<br />
DONKEY JUMPS
PRONE MOVER SERIES
BEAR CRAWL SERIES<br />
• FORWARD<br />
• BACKWARD<br />
• SHUFFLE<br />
• CROSSOVER<br />
• CARIOCA
BEAR CRAWL SERIES
THE CLOCK<br />
• SHUFFLE<br />
• CROSSOVER<br />
• CARIOCA<br />
• VARIATIONS<br />
– RUBBER BANDS<br />
– FOOT CROSSED<br />
– FOOT UP
THE CLOCK
SERAPE<br />
MUSCLES
SERAPE<br />
EFFECT<br />
CON’T
DIAGONAL/ROTATIONAL<br />
TRAINING INDICATED?
FREE WEBSITE<br />
www.<strong>sbc</strong>oachescollege.com<br />
SHAWN WINDLE, BRIJESH PATEL<br />
& ME
CONTACT INFORMATION:<br />
rarogers@stvincent.org<br />
(317) 415 – 5740<br />
INDIANAPOLIS, INDIANA
THANK YOU!
THANK YOU, PARDNERS
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