CORE STABILITY: THE PROCESS

Transcription

1 CORE STABILITY: THE PROCESS Cre Funda+n Psture and Breathing Mechanics Cre Func+n Resist & Create MDn Simultaneusly Cre Stability Maintain psidn in presence f change Identifying sme currents prblems in practice: Prblem: We lack an understanding f hw t match the stability required t the task we are trying t accmplish Prblem: We lack a MODEL fr teaching ur clients hw t achieve a stable spine r create stability under varying stresses. Clients are prgressed and rarely regressed in the varying stages f develpment. Prblem: Often the fcus is n cmpleting the task (the lift, the drill, the exercise) vs. perfrming it well DISCLAIMER: We are assuming, there are n missins in adaptatin. Meaning the client/athlete Is sufficiently mbile i (FMS Scre) 2. Has n breathing restrictins r pr strategies (elevates shulder and des nt use abdmen) 3. Has acceptable standing and sprt psture 4. Is nt sleep deprived 5. Des nt suffer frm chrnic inflammatin r have visceral malady 6. Is nt mentally & emtinally stressed beynd cping with that stress 7. Des nt sit fr prlnged perids f time. Carmen Btt MSc. CSCS FMS NSCA Natinal Cnference,

2 THE PROCESS: Invlve Mtr Learning principles STEP 1 Build the Cre Independently STEP 2 Integrate the Cre with Mvement * Nt all independent drills (STEP 1) are lw level and easy fr the learner, even thse wh are already strng in the majr lifts. It is acceptable practice t refine cre stability and cre strength even while clients are practicing mre cmplex patterns in their training sessins and g back t building the cre independently. GOAL: Teach a Strategy that can be replicated and mdified in varius drills and envirnments. D s, by caching the client using extrinsic cues. Prblem: Pr Spinal Organizatin (psture faults) Desired Outcmes: Align ribs and hips, s the ribs d nt flare in all gravity- dminant pstures (standing, sprt, prne) Head (C- spine neutral) Extrinsic Cues: Zap- strap the ribs t the pelvis while keeping tall and slim like a Cke Bttle, reach the tp f the head t the sky Analgy: 3 buckets f water. Keep the water frm spilling ut Use dwel fr direct bifeedback fr C- spine psitin and hld tngue against the rf f yur muth with yur jaw clsed Carmen Btt MSc. CSCS FMS NSCA Natinal Cnference,

3 Prblem: Imprper breathing while under lad/stress (chest and neck breathing) Desired Outcme: Breathe thrugh a tense and neutral psitin and match the breath with the task (frce). Extrinsic Cues: Place a 10 t 25lb plate n the abdmen and breathe int it, making the plate rise and fall with each breath. If the client is at hme, then have them flip ver nt their stmach and breathe by pushing their abdminal wall int the flr. Visualize that the trunk is a cylinder and yu are trying t push ut all sides, 360 degrees, tp and bttm. T match the breath with the task imagine yu are blwing up a balln t exhale the balln is very thin and elastic if yu d nt require much tensin, like in a cardivascular drill like jgging. Hwever, that balln becmes thicker and less elastic with a drill that requires higher frce like thrwing a medicine ball against a wall r sustaining spine psitin n a deadlift. Try: Pulse the breath thrugh a clsed fist THE CORE PROCESS: Is a Cntinuum that can flw in any directin... The mre pprtunity there is fr the spine t defrm, the mre stiffness yu will require. The gal with cre stability exercise, at any level f intensity and cmplexity is t CREATE WHOLE BODY TENSION & CONTROL. The drills listed belw are classified based n the cre stability demands frm prlnged tensin and less variability t drills requiring intermittent bursts f tensin, mre variability and cmplexity. Simply speaking, as the task demand increases as des the degree and TIMING f tensin required t harness and direct frces. This is by n means a cmplete list; add yur wn drills and classify them accrdingly. Carmen Btt MSc. CSCS FMS NSCA Natinal Cnference,

4 Prlnged Tensin Drills Prne & Supine and then quadruped r bridged Fixed & Limited ROM (ismetric) UnidirecDnal Frces TUT = ne breath cycle Ballet Leg Thrusts Leg Lwers Planks Bird- dgs Rlluts Pulsed Tensin Drills 1/2 kneeling, tall kneeling t standing Increased ROM Triplanar and MutlidirecDnal Frces added Limb integradn Walk- ut Matrix 1 Walk- ut Matrix 2 Turkish Get- ups Cmplex/Integrated Tensin Drills Pwer Breathing necessary t increase intrabdminal pressure GRIND LIFTS Deadli_s F/B/OH Squats Zercher Squats High Cleans Snatches Push presses and jerks KB Swings MD and Linear Speed Categrizing DRILLS Drills can be put int categries based n the level f cmplexity required t achieve a desired perfrmance. T keep things very simple, tw dynamic categries are listed and defined. CATEGORY ONE Mvements whereby tensin is held cnstant thrugh the full ROM squats, deadlifts, push- ups, bench press, pull- ups, strict presses, handstand push- ups, Farmers Walks and Carries etc. CATEGORY TWO Mvements where tensin builds but might be released, dampened r absrbed - Jumps, Thrws, Pwer Cleans, KB Swings, Bracing fr a hit, Jerks Carmen Btt MSc. CSCS FMS NSCA Natinal Cnference,

5 Bth DRILL categries require cre stability. Categry ONE requires tensin ver time (endurance) whereas, Categry TWO requires instantaneus tensin t create a sudden platfrm fr pwer and speed. Bth requirements need t be addressed in a cmprehensive training prgram. Perfrming the drill itself will nt plug the hles in stability. Re- addressing psture and breathing will. Regressing back t the fundatins will. DRILL PRESCRIPTION CONSIDERATIONS Evaluate COMPETENCY AND CAPACITY Chse the drill wisely challenge, nt failure Ask yurself: What can the client d PROFICIENTLY, n their wn? Drill: Ballet Leg Thrust Start wrking ne leg at a time Lie n yur back with ne leg pinted straight at the ceiling, tes pinted as well The ther leg is bent at the knee with the ft flat n the flr Create a neutral spine by pulling the ribs dwn. Inhale thrugh yur belly, increasing pressure in the abdmen 360 degrees. Squeeze yur glutes and hld yur pencil. Lwer yur leg ver ne breath cycle (d nt let all the air ut; instead match the breath t the degree f tensin yu need) as far as yu can while maintaining the EXACT psitin Bring the leg back up and start anther negative n the same side. As yu prgress n this drill (abut t d 6 successfully), then straighten yur planted leg further A tw- legged versin is even mre advanced Carmen Btt MSc. CSCS FMS NSCA Natinal Cnference,

6 Drill: Supine Straight Leg Raise Lie supine with yur legs extended; pint yur tes Place yur hands arund yur waist and take a belly breath in Hld yur spine neutral (3 buckets) and lift yur pelvic flr (cues prvided in wrkshp) Release yur air as yu lift yur leg, but d s maintaining tensin: match the breath with the task Use ne breath cycle per rep t begin. Yu can challenge yurself further by lifting the ther leg t meet the initial leg Use principle f time under tensin and leverage t lwer the legs and mdify accrdingly cntrl what yu can cntrl and this becmes yur baseline This is an advanced drill/test fr a nvice client. Fr this client we may begin with an ismetric psitin where brief perids f tensin can be held with gd quality. Drill: Walk- Out Matrix 1 Assume athletic psture t start Walk ut nt hands, keeping hands under shulders and weight n the heel f each hand Maintain neutral spine as yu travel ut (cnsistent intra- abdminal pressure) Pause in table tp (arms extended), head in line and feet rted int grund Grip the grund Lwer yur bdy as ne unit tward the grund, lengthen legs away Pause in elbw plank psitin; drive elbws twards yur feet and crkscrew feet Amplify tensin thrugh trunk AND glutes and pick ne ft up ff the flr and bend the knee, keeping femur parallel t the flr. Repeat with ther leg, finding a stable platfrm befre initiating any extremity mvement Walk back t hands int tabletp psitin pushing the earth away. Amplify tensin and tuch hand t ppsite shulder Repeat with ther hand Return t athletic psture maintain neutral spine thrughut transitins Carmen Btt MSc. CSCS FMS NSCA Natinal Cnference,

7 Drill: Walk- Out Matrix 2 Assume athletic psture t start Walk ut nt hands, keeping hands under shulders and weight n the heel f each hand Maintain neutral spine as yu travel ut (cnsistent intra- abdminal pressure) Pause in table tp (arms extended), head in line and feet rted int grund Grip the grund Lwer yur bdy as ne unit tward the grund, lengthen legs away Pause in elbw plank psitin; drive elbws twards yur feet and crkscrew feet With cntrl, lwer yur pelvis t the flr and mmentarily relax the trunk Keep the neck neutral Bend the knees, s yur shins are perpendicular t the grund t shrten lever arm Amplify tensin thrugh glutes int trunk, int lats and drive elbws tward knees (keeping ribs dwn) Increase intra- abdminal pressure and lift pelvis ff the grund t g int an elbw/knee bridge Reach ne leg away t place n the grund keeping pelvis level and maintain structure/tensin. Repeat with the ther leg and nw yu are in a plank and walk back t the hands and return t the start psitin. VISUAL RESOURCE Vides can be fund here: i A lack f trunk stability is a rather easy prblem t remedy. It is when an athlete/client lacks verall jint mbility that the prblem becmes a lnger rad t remedy and lading the client may nt be what they need. Carmen Btt MSc. CSCS FMS NSCA Natinal Cnference,