Aaron Arehart

I: MOBILITY             

II: mechanics AKA technique          

III motor control

I allows II

Athletes must have the mobility and flexibility to achieve their best expression of techniques their training program requires.

II perpetuates III

Athletes that achieve best position (technique) must have the motor control to sustain correct positions throughout training (using correct muscles in correct order).

WHY MOBILITY?

1. Performance!

2. Injury Prevention

3. Injury Recover/Resolution

4. Leads to athlete’s best expression of ideal technique (“Best Fit”)

ONE TO RULE THEM ALL

Of the ten general physical skills, flexibility has the greatest capacity to limit the other nine. Conversely, flexibility can enhance an athlete’s ability to further train the other nine.

1. strength

2. cardio-respiratory endurance

3. stamina

4. power

5. speed

6. coordination

7. accuracy

8. balance

9. agility

10. flexibility/mobility

“BEST FIT”

1. There is an orthopedic/biomechanical ideal position from which maximal force can be produced and sustained

2. Is dependent on athlete’s capacity to achieve ideal position

3. deviation from “best fit” is ALWAYS a force production/output compromise that ALSO increases potential for injury

4. if you cannot achieve ideal position, the worst thing to do is go heavy OR fast

Good position cannot be reclaimed!

1. Good position is potential potential

2. mid-line stabilization

3. roll out “upstream” and “downstream”

4. mobilize @ position of restriction

starting position ——————————-> finishing position

                             “the tunnel”

Pain is NEARLY ALWAYS a symptom of movement problems. Fix the movement!

WHAT NEEDS FIXING?

1. positioning/setup

2. connective tissue (myofascial release, tack & drag, A.R.T.)

3. motor control (example: letters Y, T, W)

4. muscle (P.N.F.)

*If you can’t see change, there is no change.*

STRETCHING IS DEAD – P.N.F. (Proprioceptive Neuromuscular Facilitation)

A.K.A. contract/relax stretching

1. mobilize at position of restriction (or end range of motion)

2. find end range, contract and hold 5 seconds

3. release and move into new range, hold relaxed 10 seconds

4. repeat 5-6 cycles

INJURY BASICS

1. The 24 hour rule: you are not healed until you can perform movement AND be pain free 24 hours later

2. Visit a sports medicine/chiropractor specialist!

THERE ARE NO MOBILITY REST DAYS!!!

For more info contact:

Aaron Arehart

aaronarehart@crossfitcentral.com