Ptneuromuscularactivation Exercises

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Ptneuromuscularactivation Exercises

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

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