Ptneuromuscularactivation Exercises
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    Ptneuromuscularactivation Exercises Ptneuromuscularactivation Exercises Presentation Transcript

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