Posts tagged mobility

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

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

the Triune: Mobility For The Desk Bound Athlete

thetriune:

by: Aaron Arehart

PART 1 - It’s not your back, it’s your hips!
The first thing a desk-bound athlete needs to be aware of is how sitting affects athletic performance. Not “if” only “how.” When humans sit in a chair, car, or airplane seat for an extended period of time, we do not have…

Strength Coach Travis Holley has thrown down the band-walk challenge! I’ll be doing these every day for the next month. In conjunction with my strength training, I soon be seeing you in PR city!!

Of all the TEN general physical skills: flexibility has the most potential to limit the other nine. Think about it. If you have limited joint range of motion, your ability to produce strength, speed, power, coordination, etc is limited. Conversely, if you have full range of motion, your ability to express your full potential in all the other nine skills becomes simply a matter of training.

1. cardiovascular/respiratory endurance

2. stamina

3. strength

4. flexibility - The one that can limit them all. OR UNLEASH THEM!

5. power

6. speed

7. coordination

8. agility

9. balance

10. accuracy

So, regularly work on your mobility. I mean every day. Don’t be dysnormal.

the TEN physical skills

In CrossFit, we recognize ten general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. You are as fit as you are capable in each of these ten skills. 

  1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
  2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
  3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
  4. Flexibility - the ability to maximize the range of motion at a given joint.
  5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  6. Speed - The ability to minimize the time cycle of a repeated movement.
  7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
  8. Agility - The ability to minimize transition time from one movement pattern to another.
  9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
  10. Accuracy - The ability to control movement in a given direction or at a given intensity.

( List developed by Jim Crawley and Bruce Evans of Dynamax, and expanded upon by coach Greg Glassman of The CrossFit Journal)

Practice doesn’t make perfect. Practice makes permanent.” - Kelly Starrett

What does your double under look like??

http://www.mobilitywod.com/2012/03/movement-transfer-exercise-the-double-under-and-the-rest-of-your-athletic-life.html

The good doctor does it again! How much range of motion do you need? Check the video! Love how this guy boils it down…

crystalmcreynolds:

Even An Infant Can Do It

At the top we have baby Hayden performing a max hollow rock in the living room of her own home. Pictured below is baby Levi (of Sam & Katy at Next Level Dr) doing a prefect below parallel squat.  Their coach didn’t have to yell at them to get lower or hold it longer, they just chose to. The cool thing about babies is that they don’t need instruction or coaching on how to perform functional movements or to improve form. It just comes natural. So next time you need some hep on an every day functional movement, just ask your infant!

#babymobility