ATM Analysis: "Coordinating Flexors and Extensors"
|
|
- Benedict Mosley
- 5 years ago
- Views:
Transcription
1 ATM Analysis: "Coordinating Flexors and Extensors" The action scheme explored in this FI is loosely based on the fifth lesson from the "Awareness Through Movement" book"coordinating Flexors and Extensors". By examining Feldenkrais's ideas and strategies, we can learn to use them in developing a FI lesson based on this ATM. Feldenkrais spoke often of the human structure in terms of three upside-down pyramids: 1. The head going into the base of the neck 2. The shoulder girdle and rib cage going into the lumbar 3. The pelvis through the legs into the feet. Moshe's 3 pyramids Head Chest Pelvis In this lesson, one of the main themes is differentiating the chest pyramid from pelvis and head pyramids. How does this differentiation take place in this lesson? The answer is: "With twisting". "Differentiation" is not enough information to form a picture. Add "twisting" and the picture becomes more complete. To analyze the lesson, ask the questions: "Movement of << What >>, << Where >>?" Constraints The constraints of an ATM are important and shouldn't be changed. In this lesson, you see the use of constraints as a learning strategy. Constraints are a type of auxiliary movement. Adding a constraint changes the dynamic of a relationship. A constraint serves to take away certain choices, so than you can then elicit certain movements: "liberation through limitations". To find a constraint, look for a triangle. Inside the triangle, everything is fixed. Everything between the point and the base moves as one piece. There are positional and instructional, as well as environmental constraints. Instructional constraints In the "Dead bird" lesson there's a good example of an "instructional constraint" in which a relationship is maintained: You hold your hand limply in front of your face and look at the top of it while you turn. By maintaining the relationship of the head, eyes and hand, there's little movement in the neck and shoulder girdle and the movement most occur elsewhere. Positional constraints In this lesson there are two good examples of positional constraints: the crossing of the legs and forming a triangle with the arms:
2 1. Variation of tilting crossed legs When the legs are crossed, there's a different effect than tilting the pelvis with both legs standing. Several things happen: There is greater weight in the pelvis being tilted when the legs are crossed Instead of two hips moving with more degrees of freedom, the pelvis moves as one piece. The movement is more simple as a result of the hip joints being taken out of the picture. Another value of the constraint is a simplified situation to sense the pelvis moving. The task is simpler to track in the sensation. There is also a contrast between tilting the pelvis with the legs standing compared to tilting with the legs crossed. The pelvis answers the question of "What is moving?". Follow the chain of movement to answer "Where is the movement taking place?". As the lumbar spine has only up to 8 rotation available due to the form of the facet joints, the rotation must take place in the thoracic spine. 2. Tilting arms with "triangular arms" constraint The point of the triangle is fixed at the hands and the base of the triangle is fixed across the shoulder girdle, clavicles and sternoclavicular joint. When tilting the arms the sternum has to move. If the hands slide, the angle of the shoulder joints change and a proximal movement isn't required. The upper thoracic spine is caught between the hands and must twist. You ask the shoulder girdle to move more like a pelvis by reducing the degrees of freedom. 3. Arms crossed with elbows aligned on sternum: "Self-hug" constraint When moving the arms, which are fixed on the chest, the degrees of freedom of the various shoulder articulations are constrained and the sternum moves relative to the thoracic spine, which is fixed by the student s weight on the floor. 4. Additional strategies A further important point to is to sense the alignment of spine with tilting and moving the head different directions. Feldenkrais named the lesson: "Coordinating Flexors and Extensors". One reason is that to tilt the legs, the flexor muscles along the front of the self need to be free. To return them back to the starting position you need to activate the stomach muscles to lift the weight of the legs. While activating the flexors the extensor muscles must be free reciprocal inhibition. 0 Point, new home, new neutral : the legs have a new home in the tilted position. You use this as the place of departure to leave and return, easing limits.
3 Overview Twisting, Supine: Moves, values, strategies Reference movements Observe walking, especially the turning of the pelvis and the shoulder girdle. Notice where there is either a surplus or lack of movement in relation to other parts. Observe the hips, feet, shoulders and swing of arms, the head shifting one side to other, C7 and how the ribcage is relating to C7. One foot may be "sounding" while walking. Wait for something that speaks to you, springs into your eye. Test movements: Lying on back Some possibilities include: Pull through the arms as student tilts their legs. Notice how the ribs and spine support the lengthening of the arms. Tilt the legs, attending to the transmission of the movement through the spine to the head. Moves Beginning Supine: legs tilted with support 1. Tilt the legs. Choose the side which seems easier and provide support between the legs and behind the pelvis. 2. Flexing foot, turning foot, and relate to the knee via the fibula. With knee difficulties, the sole of the foot should be on the floor to avoid twisting the knee.
4 3. Develop the gestalt the new home: lengthening one side and shortening the other. The head glides down to elicit extension. Middle Effort substitution: take over the work on the short side 1. Pull through the arm on the side that untwists the shoulder girdle, bringing it into a congruent organization with that of the pelvis. This will lift the cervical thoracic juncture and sink the area around the bottom of breastbone. Experiment with the three different elements of trajectory (path of the arm), elevation (height of the arm) and rotation (degree of internal rotation) that best elicits the movement. 2. Turn shoulder girdle to relieve twist 3. Relate C7 and shoulder to sternum and ribs
5 4. Float the head: does the tip of the sternum sink at the bottom? 5. Compress through pelvis into the C-curve, turning it to relieve twist. Possible handles include the greater trochantor, ileum and sitbone. Provide lumbar support. 6. Differentiate the shoulder from the ribs 7. Take over the work of the extensors and shorten the ribs
6 8. Hands interlaced behind head, lift head to flex trunk, aiming for the hip of the top leg. The bottom of sternum will sink and the thoracic lumbar juncture will move towards leaning on the floor. 9. Prepare the twist proximally: length at thoracic lumbar juncture 10. Pull through arm on long side to elicit twist and sink tip of sternum. 11. Pull through leg on top side after removing all support. Try to elicit extension with the back of the head dropping back. Lesson Ending 1. Pull through the standing legs, both at the hip and at the knee, parallel to table. If the extensors and flexors are in a balanced relationship, the student will slide down.
7 Values Skeleton without dampening Breath Strategies Stop at the dampening Effort substitution, support Proximal / distal reversal Differentiated / nondifferentiated movement Reciprocal inhibition: agonists and antagonists Usefulness, benefits, occasions: what it's good for 1 Relationship of constellation to action in the environment Twisting back while sidelying Turning while sitting Contra-lateral pattern, walking Contains information useful for sports, dance, martial arts: Activities such as throwing, punching, swinging, running, etc. 2 Postural tendency Habitual pattern: for example, right or left side always twisted back. Scoliosis (not causal): skeletal, muscular, visceral, historical, environment, etc. 3 Turning with subtheme Reaching Breathing Every part (bones/muscles) To improve part, don't need to work with part Improve coordinations for that part to function well 4 Phenomenological aspects Inner feeling; feeling of action; self-image: experiential Phenomenology - inner experience: not reducible to biomechanical features or to use Image of self, that's different in space: wider or bigger; up and to side; expanded across chest Opposing, primitive concepts: contraction and expansion dynamic; surrounded or contained and open; heaviness and lightness; grounded and not grounded. A lot of our sensory function is like this. Gravity/support
Notes Session #2. The second gravity organization system is the relationship of the feet with the ground.
Notes Session #2 The first gravity organization system is the relationship of the head with space. The inner ear and the suboccipital muscles are critical here. The second gravity organization system is
More informationTechniques To Treat Your Pain At Home (512)
Techniques To Treat Your Pain At Home (512) 288-5322 7010 W. TX-71 Suite 360 Austin TX, 78735 Arm Only Bird Dog Start in the quadruped position (all fours) with arms and thighs perpendicular to the floor.
More informationAb Plank with Straight Leg Raise
Ab Plank with Straight Leg Raise Position yourself face up with your knees bent at 90 degrees, feet flat on the floor. Your hands should be directly under your shoulders facing forward. While in this position
More informationOm Fairy LLC Page 1 This personal yoga practice was created for One Stressed Out Yogi.
A Restorative Practice for One Stressed Out Yogini. In any of the postures below, if your joints are floating in the air (elbows, knees, ankles, etc.), you can utilize extra props for support, be it a
More informationYoga for cancer patients, full session By Mary Shall, Ph.D.
Yoga for cancer patients, full session By Mary Shall, Ph.D. 1. Sit comfortably (chair or mat), focus on good posture in spine, shoulders 2. Close eyes & practice Ujayi breathing for 5 minutes 3. Combine
More informationMindfulness Lesson Plan
Mindfulness Lesson Plan What is Mindfulness? MEDICAL DISCLAIMER Not all exercises are suitable for everyone and it is recommended that you consult your doctor before beginning this or any exercise program.
More informationTo keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. - Guatama Buddha
To keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. - Guatama Buddha Desk Stretches Why Stretch? Stretching allows the muscle to release tension.
More informationTrauma-Informed Yoga Lesson Plan
Trauma-Informed Yoga Lesson Plan Triggers MEDICAL DISCLAIMER Not all exercises are suitable for everyone and it is recommended that you consult your doctor before beginning this or any exercise program.
More informationTry on this 10 minute yoga sequence for size to balance your body and focus your mind.
Need a little more energy to start your workday right? From: https://www.workandmoney.com/s/10-minute-yoga-routine Try on this 10 minute yoga sequence for size to balance your body and focus your mind.
More informationAssessments SIMPLY GAIT. Posture and Gait. Observing Posture and Gait. Postural Assessment. Postural Assessment 6/28/2016
Assessments 2 SIMPLY GAIT Understanding movement Evaluations of factors that help therapist form professional judgments Include health, palpatory, range of motion, postural, and gait assessments Assessments
More informationComplex movement patterns of a bipedal walk
1 Complex movement patterns of a bipedal walk Objectives After completing this lesson, you will be able to: Describe the complex movement patterns of a bipedal walk. Describe the biomechanics of walking
More informationSTRETCHES FOR GOLF. 7 Minutes to Longer Drives and Precision Based Shots SIMPLE GOLF SERIES
STRETCHES FOR GOLF 7 Minutes to Longer Drives and Precision Based Shots SIMPLE GOLF SERIES 1 TABLE OF CONTENTS Self Tests Phases of the Swing...5 Golf Self Tests...13 On Course Warm Up Winning Warm Up...23
More informationbasics training beyondbarre.com
basics training beyondbarre.com exercise/weights tricep series Repetitions: 8 Sets: 1-2 Action Press Back Bend the extended arm in toward the shoulder. Return to starting position. Pulse Up Lift the extended
More informationKRIYA LOWER BACK AND HIPS
KRIYA LOWER BACK AND HIPS 1. Pelvic Grind Left. Place your hands on your knees and begin grinding yourself in a big, smooth circle going to the left. Lift the chest up high as you tilt the pelvis back,
More informationTRUE TO FORM COMPANION BOOK FROM PAIN TO PERFORMANCE. Dr. Eric Goodman HOW TO USE FOUNDATION TRAINING FOR SUSTAINED PAIN RELIEF AND EVERYDAY FITNESS
TRUE TO FORM HOW TO USE FOUNDATION TRAINING FOR SUSTAINED PAIN RELIEF AND EVERYDAY FITNESS COMPANION BOOK Dr. Eric Goodman FROM PAIN TO PERFORMANCE. PARt one: Foundation Training Exercises Anchoring...
More informationMOVEMENT FLOW SEQUENCING A REFORMER CADILLAC AND WUNDA CHAIR REFORMER
MOVEMENT FLOW SEQUENCING A REFORMER CADILLAC AND WUNDA CHAIR REFORMER CROSSED LEG HIP OPENING Lie on carriage. Place feet on footbar. Cross one leg over the other. Extend and straighten leg keeping other
More informationPARTNER With all partner stretches: communicate with partner and use caution!!
- warm up prior to stretching - isolate the muscle group to be stretched - move slowly and smoothly into stretch - use proper mechanics and correct alignment - breathe normal - slowly come out of stretch
More informationStraighten Up is an enjoyable very short spinal health program designed to help you feel and look your best. Basic Rules: 1. Think positively 2.
Straighten Up is an enjoyable very short spinal health program designed to help you feel and look your best. Basic Rules: 1. Think positively 2. Stand tall in confident Inner Winner posture. 3. Breathe
More informationADAPTED SEATED MOUNTAIN
ADAPTED SEATED MOUNTAIN SEATED MOUNTAIN SEATED MOUNTAIN (ADAPTED) SEATED MOUNTAIN. Sit comfortably on the mat or on a small pillow or yoga block with legs crossed at the ankles, hands in the lap.. Engage
More informationTable of Contents. Pre-Pointe A Year Long Training Guide Page 2
Table of Contents Introduction... 3 Benefits... 4 Requirements... 8 Postural Screening... 12 Movement Screening... 26 Additional Screening... 29 Exercises... 31 Handouts... 71 Reference Materials... 79
More informationInstructional Task Cards for creating Yoga Stories
Instructional Task Cards for creating Yoga Stories Directions: Allow for as many days as necessary for students to explore and practice the different yoga cards Place students in groups Allow students
More informationSimple Yoga Poses for the Gardener
Simple Yoga Poses for the Gardener Lateral Stretch for back & shoulders Stand with feet together and knees slightly bent. Begin with left hand on hip and extend right arm overhead in line with your ear.
More informationSTEP 1. STANCE. The stance must be a consistent, repeatable and comfortable.
STEP 1. STANCE The body can be divided into 2 parts the upper body from the hips up and the lower body from the hips down. The upper part of the body must maintain consistent position from shot to shot
More informationRunning and Yoga: Perfect Together
Running and Yoga: Perfect Together Yoga provides the perfect balance to keep your runner s body healthy. Here are a few reasons why. Adding a few key yoga poses into your workout will not only improve
More informationDuet. Roller Assembly System PARTS LIST. Duet headrest (1) Duet strap (1) Rubber feet (4) (Foam rollers not included) Contact Us
Duet Roller Assembly System PARTS LIST»» Duet headrest (1)»» Duet strap (1)»» Rubber feet (4) (Foam rollers not included) Contact Us 1-800-PILATES +1-916-388-2838 pilates.com info@pilates.com 400-405 11.01.17
More informationHatha. camel, hanuman. Meduim. Footnotes: Carolyn Weatherson, Teacher Training Manual, (Guelph: Maha Pura Publishing, 2010), 113.
yoga BUILDER Name: Hatha camel, hanuman Difficulty: Meduim 1 Powerful Pose tall in Mountain Pose, inhale and lift your arms over your head keeping your palms to face each other. Your arms, fully extended,
More informationA short description of the rowing stroke
AN EXTRACT FROM MY FORTHCOMING BOOK A short description of the rowing stroke DRIVE 1 As the rower reaches this position at the end of the recovery the oar is placed in the water by lifting the hands, feel
More informationU.S. Shooting Team Balance, Strength and Stability Workout. Training Work-Out
U.S. Shooting Team Balance, Strength and Stability Workout Training Work-Out Modified by Dan Durben and Sommer Wood November 2006 from the program originally developed by Amber Darland for the USA Shooting
More informationPhysical Activity. Good posture. Sitting guidelines. Rising from a chair
Physical Activity Good posture + Chin tucked + Shoulders back with shoulder blades flat + Chest up and forward + Stomach drawn up and in + Lower back flattened + Knees straight, but not stiff + Feet parallel
More informationRJT. Pupil Task Cards: Throwing JUMP THROW RUN
RJT s: Throwing RUN JUMP THROW s: Introduction Introduction to the s An important part of every child s cognitive development is to encourage them to explore new things and use self-guided learning to
More informationUK Yoga Sports Federation
UK Yoga Sports Federation STANDING HEAD TO KNEE POSE 4 parts 1. Stand with feet together, shift body weight to standing leg (leg closest to the judges) and lock the knee (leg straight and thigh muscle
More informationEXERCISE GUIDE STRENGTHEN YOUR CORE
EXERCISE GUIDE STRENGTHEN YOUR CORE BACK EXTENSION WITH BALL Rest your belly on the ball, feet planted wide apart on the floor behind you and hands resting on your lower back. Peel your chest away from
More informationParvritta. Trikonasana. Revolving Triangle pose
Parvritta Revolving Triangle pose Trikonasana With an attitude of childlike curiosity, explore this asana remembering the joy is in the journey. by Adam Bornstein pparvritta Trikonasana is a standing pose,
More informationU.S. Shooting Team Balance, Strength and Stability Workout. Shooting Warm-Up
U.S. Shooting Team Balance, Strength and Stability Workout Shooting Warm-Up Modified by Dan Durben and Sommer Wood from the program originally developed by Amber Darland for the USA Shooting National Rifle
More informationChapter 8 - POSTURE. The following guidelines can be used to develop good postural habits. ! 2010 High Performance Golf
Chapter 8 - POSTURE Posture is the habitual position that people hold themselves in, whether they are sitting, standing, active or sedentary. The aim of good posture is to maintain the natural curves of
More informationORIENTATION SEQUENCE
ORIENTATION SEQUENCE In-Trinity builds strength, deepens flexibility and improves balance, coordination and agility. For the first time, you will access movements never possible before, taking your training
More information1. Your anchor: Easy sitting, deep exhales (Sukhasana)
Airplane yoga: 18 exercises for healthy flying Don't enjoy flying as much as you should? You're tired at your destination? These 18 exercises will set you straight By CNN/Charlotte Dodson 1. Your anchor:
More informationSoft-Over-Ball. Exercise Chart.
Lay on your stomach, your head on your hands. Contract your thighs. Press your pubic bone into the mat while lifting your belly-button as if an ice cube was underneath. Place the Mambo Max Soft- Over-Ball
More informationNobody s perfect. No spine is absolutely straight. Our bodies are totally
Riding with Learn how Feldenkrais Method can improve your riding. By Paris Kern with Katherine P. McFarland Photos by J. Brough Schamp Nobody s perfect. No spine is absolutely straight. Our bodies are
More informationNashville Neuromuscular's Neck Pain Menu
Nashville Neuromuscular's Neck Pain Menu prepared on: Sat, Mar 17, '12 prepared by: Rebecca Saindon # Sets Reps Duration ECise 1 1 1 0:0:00 2 20 Kneeling Ankle Squeezes 10 Frog Pull-Overs Do this menu
More informationGOLF SPECIFIC DYNAMIC WARM UP
GOLF SPECIFIC DYNAMIC WARM UP Golf-related injury is common. The three most common areas injured include: 1. The back 2. The wrists, and 3. The elbows. A golf-specific dynamic warm-up is recommended by
More information1. Downward Facing Dog
1. Downward Facing Dog Come onto the hands and knees with your wrists underneath your shoulders and your knees underneath your hips. Inhale as you tuck your toes under your heels. Then exhale to lift your
More informationSTRETCHES FOR GOLF TABLE OF CONTENTS. 7 Minutes to Longer Drives and Precision Based Shots SIMPLE GOLF SERIES
STRETCHES FOR GOLF 7 Minutes to Longer Drives and Precision Based Shots TABLE OF CONTENTS SIMPLE GOLF SERIES All rights reserved. No portion of this manual may be used, reproduced or transmitted in any
More informationCervical and Shoulder Girdle Stretches
Cervical and Shoulder Girdle Stretches Exercise 1: Scalene Stretch Sit straight up in a chair with your shoulders relaxed. Keep your gaze straight ahead at eye level and your chin pointed down slightly.
More informationAthlete Profiling. Injury Prevention
Athlete Profiling Injury Prevention Fraser McKinney Physiotherapist Special interest in: Basketball Athletics Race Walking Research Performance markers (screening / HR assessments / biomechanics) Athlete
More informationGet Fit and Prevent a Fall!! Fun Exercises for Seniors!
Get Fit and Prevent a Fall!! Fun Exercises for Seniors! The Idaho Department of Health and Welfare Injury Prevention Program, in conjunction with District Health Departments, offers you the Fit and Fall
More informationMoorhead Baseball Routines/Hitting Drills
Moorhead Baseball Routines/Hitting Drills Philosophy How we train: Teach everyday with the goal of our players becoming their own coach. Get them to feel what s going on. Consistent mix of instruction
More informationShoulder Exercises for Combined Labrum Repair Rehabilitation Protocol
Shoulder Exercises for Combined Labrum Repair Rehabilitation Protocol The exercises illustrated and described in this document should be performed only after instruction by your physical therapist or Dr.
More informationMAGIC CIRCLE : Creating Rotation & Flow IDEA Session #702 Shoulder Warm Up Beginning Position
MAGIC CIRCLE : Creating Rotation & Flow IDEA Session #702 Shoulder Warm Up Stand with feet together- circle in hands 4-8 of each kind Lift circle to shoulder level. Lift overhead. Lower to shoulder level.
More informationFloor Barre Fitness with Joanna Nicholas BSc
Floor Barre Fitness with Joanna Nicholas BSc History Traditionally a conditioning class performed as a part of a dancers schedule, floor barre increases flexibility, coordination, strength and control,
More informationIs Your Gym Program Destroying your Golf Swing?
Is Your Gym Program Destroying your Golf Swing? By Ramsay McMaster Golf Specific Physical Therapist to PGA Australia, Great Britain and PGA Tour Players Introduction: Many golf professionals and golfers
More informationBetter Body, Better Golf
www.getfittogolf.com This e-book explains the basics of golf biomechanics and how Get Fit to Golf s ChiroFit Program can determine and assist in eliminating the underlying physical faults affecting a golfer
More informationTest Name Analysis Assessment Swing Correlation
Name: Caleb Wong Date: 2/21/14 Overview Because everyone s body is unique, understanding this is critical for safe and proper golf instruction and training. The Titleist Performance Institute (TPI) Physical
More informationCRHS Visual Daily Drill
CRHS Visual Daily Drill Revised 4/23/18 #1 Posture Check: Posture is to marching as tone quality is to playing an instrument. When the correct posture is applied every other marching technique and playing
More informationTadasana Variation 7. Thighs back, buttocks in (with two helpers)
Tadasana Variation 7 Pro ps 2 ropes or belts, Thighs back, buttocks in (with two helpers) 2 helpers This variation produces a similar effect to the previous one but with a different method. Stand in Tadasana
More informationTrikonasana. Begin in Tadasana. Uttitha Hasta Padasana:
Trikonasana Begin in Tadasana. Stand upright with your feet, toes, ankles touching. Rotate the inner thighs back. Spread the backs of the thighs and knees from the inner back legs to the outer. Bring the
More informationBasic Movement Patterns Locomotor Skills 1.3
Basic Movement Patterns Locomotor Skills 1.3 Jumping Forward & Sideways & Landing Extending Arms upward upon takeoff Arms Reach Full Extension about head height at lift off Extending the Hips, Knees, and
More informationo Lead o Twinkle o Dance Positions: Closed, Promenade, Fallaway, Counter Promenade, Counter Fallaway, and Facing Position
Class 3 Overview Waltz Goals Move Like a Champion: Just Say No (#31) New Figures: Box with Underarm Turn (Figure 1B); Simple Twinkle (Figure 5) Key Concepts and Terms o Sway o Rise and fall o Lead o Twinkle
More informationStation 3. Appendicular and Axial skeleton
Station 1 1 Station 2 2 Station 3 Appendicular and Axial skeleton AXIAL SKELETON APPENDICULAR SKELETON 3 Station 4 4 Station 5 5 Station 5 6 Station 6 1. How many vertebrae make up the spine? 2. How many
More informationIndex Age: 5 8 Yrs Invocation Prayers 1) Standing: A) Palm Tree Pose (Talasana) B) Ekpadasana C) Cone Pose (Konasana) 2) Sitting: A) Mountain Pose (Parvatasana) B) Cat Pose (Manjarasana) C) Butterfly Pose
More informationYoga Home Practice Guidebook. Boston Medical Center Veterans Back to Health Trial
Yoga Home Practice Guidebook Table of Contents Welcome... 1 Study Contact Information... 2 Making the Most Out of Your Yoga Experience... 3 Setting up Your Home Practice... 4 Completing Your Home Practice
More informationYoga for Kids. Sanford Health
Yoga for Kids What is yoga? Yoga is an activity that involves body and mind awareness, with a focus on posture and breathing. Yoga is designed to bring mental, physical, and emotional health and balance.
More informationReplenishing series. basic resting position - reference pose. pralaya Yoga Studios
pralaya Yoga Studios Replenishing series postures method technique - Robert Boustany www.pralayayoga.com yoga model - Robert Boustany pictures - Pieter van Marion Photography www.pvm-photography.nl manual
More informationAEROBIC GYMNASTICS Code of Points APPENDIX II Guide to Judging Execution and Difficulty
FÉDÉRATION INTERNATIONALE DE GYMNASTIQUE FONDÉE EN 1881 AEROBIC GYMNASTICS Code of Points 2009 2012 DRAFT OCTOBER 2008 APPENDIX II Guide to Judging Execution and Difficulty Page 1 of 80 INTRODUCTION This
More informationS t r e t c h i n g E x e r c i s e s
Stretches for side of neck: 1. Sit or stand with arms hanging loosely at sides 2. Turn head to one side, then the other 3. Hold for 5 seconds, each side 4. Repeat 1 to 3 times Stretches For the side of
More informationThe Three Swings of Wright Balance: Which One Are You?
The Three Swings of Wright Balance: Which One Are You? Our 25 years of research has yielded the following. In summary we are able to do simple body measurements, provide a student with Stance Widths that
More informationTiming 1. The hips and shoulders rotate at the end of the catch to assist in the acceleration of the stroke.
Freestyle Body Position 1. Head position should be comfortable at a 45º angle with the water line slightly above the goggles. 2. Hips and shoulders should remain high in the water with a straight line
More informationWarm-up 1. Al 4 Bel y Lift 2. Calf Stretch
Warm-up 1. All 4 Belly Lift 1. Position yourself on your hands and knees. 2. Maximally round your spine upward. 3. Tuck your hips under, feel abs engage. 4. Raise knees off floor until they are straight.
More informationMODERN GLOSSARY OF TERMS AND TECHNICAL INFORMATION PREPARATORY
MODERN GLOSSARY OF TERMS AND TECHNICAL INFORMATION PREPARATORY Alternate straight kicks Lying down on the floor, side of body towards front, head in line with body. Hands flat on floor and not touching
More informationTotal out of 9 : Legs perpendicular to the floor Stomach, chest and face touching legs Hands palm up, behind legs (barracuda set- up)
GENERAL ATHLETIC and SYNCHRO SKILLS COMPETENCIES CHECKLIST / ATHLETE SCORE CARD LEARN TO TRAIN / TRAIN TO TRAIN : - 2 yrs old 26-27 METRONOME SET AT 35 BPM BALANCE: TRIPOD HEADSTAND Head (ears specifically),
More informationTHE INITIAL STAGE THE FINAL STAGE
THE JAVELIN RUN-UP By Hans Torim A detailed description of the author s views on the javelin run-up from the initial stages to the impulse stride and the pre-delivery position. The article is a slightly
More information(Starting the lesson the assessment continues while the first engaging the child begins. The pattern of her difficulties becomes more apparent.
Case Study: Working with a Young Child By Lucia Schuette-Ginsburg Clara was six years old when she came for lessons with me. She was a thin, pretty and a rather timid looking child, and for a six year
More informationRHYTHMIC FUTURE STARS SKILLS TESTING FOR 2013
RHYTHMIC FUTURE STARS SKILLS TESTING FOR 2013 BODY DIFFICULTY Name of Difficulty Explanation of Critieria Name of Difficulty Explanation of Critieria Points 1) LEAPS Split Leap R&L leg Split Leap R&L leg
More informationYoga Vinyasa Flow: Based on workshop given by Baxter Bell, March 2014 Yogaforhealthyaging.com
Yoga Vinyasa Flow: Based on workshop given by Baxter Bell, March 2014 Yogaforhealthyaging.com Series 1 for Warm up Sit in dondasana: heels pressed into the earth, Windshield wiper legs all way to hips
More informationOpen Zen Community: Postures for People with Chronic Pain CHAIR POSTURES
Open Zen Community: Postures for People with Chronic Pain CHAIR POSTURES This is a traditional chair-sitting posture in which the practitioner sits forward in the chair, feet flat on the floor, with hands
More informationBiomechanical Analysis of a Sprint Start. Anna Reponen JD Welch
Biomechanical Analysis of a Sprint Start Anna Reponen JD Welch Introduction Our presentation will cover the Key Elements of our project. They will be presented along with the methods, results and discussion
More informationFundamental Mechanics of Alpine Skiing Across Adaptive Disciplines. Produced by PSIA-AASI, in cooperation with Disabled Sports USA.
Fundamental Mechanics of Alpine Skiing Across Adaptive Disciplines Produced by PSIA-AASI, in cooperation with Disabled Sports USA. Balance & Stance - Beginner/Novice Zone Control the relationship of the
More informationpracticing and mastering jumps includes step-by-step visuals!
practicing and mastering jumps includes step-by-step visuals! table of contents This guide should serve as an introduction to cheerleading jump techniques and should be used as a reference only. This guide
More informationHIPS Al\ID Gala5ynWrlght '94
HIPS Al\ID GLUTEALS @K Gala5ynWrlght '94 n1 1111 Lie on your back on a table with both legs hanging over the edge at the knees. Inhale, flex one hip, and raise your knee toward your chest; interlock your
More informationShift phrase 3 Notes. Arm/ Head gesture Torso Guidance. Beat/ Bar Support Leg gesture and/or direction. Standing feet together facing DSR
Shift phrase 3 Notes Beat/ Bar Support Leg gesture and/or direction Starting position Weight centred evenly between both legs; DSR Standing feet together facing DSR Arm/ Head gesture Torso Guidance Arms
More informationShot Put - Glide Technique by Rob Lasorsa, M-F Athletic
Shot Put - Glide Technique by Rob Lasorsa, M-F Athletic SHOT PUT GLIDE TECHNIQUE *ALL MOVEMENTS CONSIDER A RIGHT HANDED THROWER* GRIP, CARRY, RELEASE GRIP CARRY THROW INTO THE GROUND KNEELING THROW #1
More informationposture common misalignment cue anjali, in chataranga, in cobra and updog arms collapsing in down dog
Teaching the Raw Beginner Webinar Week #5 Handout #2: Common Misalignments posture common misalignment cue Sun Salutation A arm bones forward in anjali, in chataranga, in cobra and updog * lift your arm
More informationShot Put Glide Technique
Shot Put Glide Technique By Rob Lasorsa * All movements are based on a right-handed thrower. Grip, Carry, Release Grip: Objective: Proper placement of shot in hand Description: The shot is placed on the
More informationThe New Thrower s Ten Seven Exercises to Save the Thrower s Shoulder
The New Thrower s Ten Seven Exercises to Save the Thrower s Shoulder tylterrell@gmail.com Lance Goyke lance@lancegoyke.com The following exercises are meant to be done in the order they are presented.
More informationInvocation Prayers Index Age : 8-11 yrs 1) Standing: a) Tree pose (Vrukshasana) b) Utkatasana c) Eagle pose (Garudasana) 2) Sitting: a) Mountain pose (Parvatasana) b) Posterior Stretch pose (Paschimotasana)
More informationBelton High School Marching Fundamentals 2016
Belton High School Marching Fundamentals 2016 Fundamentals of Teaching Fundamentals: 1. Say the name of the maneuver (INSTRUCT) 2. State its purpose (INSTRUCT) 3. Demonstrate it slowly, several times,
More informationBEAUTIFUL 15 MINUTE YOGA FLOW WITH EMILY
BEAUTIFUL 15 MINUTE YOGA FLOW WITH EMILY This yoga flow is great to do on your active rest days, when your muscles are feeling a little tight, or if you just feel like getting your Zen on. You can do this
More information40 Allied Drive Dedham, MA (office)
Standing forward flexion Stand facing a mirror with the hands rotated so that the thumbs face forward. Raise the arm upward keeping the elbow straight. Try to raise the arm by hinging at the shoulder as
More informationTop 10 Yoga Exercises to relieve Sciatica
Top 10 Yoga Exercises to relieve Sciatica This is due to compression and inflammation of the spinal nerves. A sharp pain radiates from the lower back to to the leg and foot in a pattern determined by the
More informationSenior Dogs: Meridian Massage, Acupressure and More
Welcome to! In this lesson I'm going to share with you my meridian charts that focus on the Bladder and Kidney Meridians. I'll also add in just a little bit extra, to cover a couple more things I mentioned
More informationShot put learn by - doing Basic technique for the Shot Put By: Mark Harsha Portage High School Girls Head Coach
Shot put learn by - doing Basic technique for the Shot Put By: Mark Harsha Portage High School Girls Head Coach Goal One: Shot grip and placement 1. Holding the shot The shot is held at the base of the
More information8 Pieces of Brocade. 1. Two hands lifting the sky with finger interlocked to harmonize the triple warmers.
8 Pieces of Brocade Preparing/standing form: Move left feet one step to the left side, feet with shoulder width, relax and bend knee slightly, stand strict, tongue touch the upper jaw, close lower jaw,
More informationImprovers Yoga Volume 1 Guide Book
Improvers Yoga Volume 1 Guide ook This guide book must only be used in conjunction with the accompanying audio class. P.1 Thank you for purchasing a Yoga2hear guided audio Yoga class. efore you start here
More informationRULES POSTURE GUIDELINES: ADULT DIVISION COMPULSORY POSTURES
RULES 2018-2019 POSTURE GUIDELINES: ADULT DIVISION COMPULSORY POSTURES Copyright 2014 International Yoga Sports Federation (IYSF) Second Edition, 2016. All rights reserved. Except for brief quotations
More informationA Fighter s Core: A Study of Pilates for a Martial Artist
A Fighter s Core: A Study of Pilates for a Martial Artist 1Kendal Au Body Arts & Science International Comprehensive Teacher Training Course January-April, 2007 Center Studio, San Francisco April 22, 2007
More informationARENA EXERCISES AND PATTERNS BEST
50 ARENA EXERCISES AND PATTERNS BEST Essential Schooling for English and Western Riders Ann Katrin Querbach Contents DUPLICATION PROHIBITED Introduction 2 1. Finding Your Center The Correct Seat 4 1.1
More informationP O S E T R A C K E R
POSE TRACKER P O S E T R A C K E R What s really exciting is watching yourself get good at yoga. On this journey, you ll get stronger, more flexible, and improve your balance as you learn many different
More informationHOW TO HOLD THE SHOT
HOW TO HOLD THE SHOT Balance the shot in his hand so it is resting at the point where the fingers are connected to the palm of the hand. Keep their fingers together and allow their thumb to gently rest
More informationFirst Position: Feet together, in line, heel to heel. Second Position: Feet apart, in line, heels opposed.
First Position: Feet together, in line, heel to heel. Second Position: Feet apart, in line, heels opposed. Third Position: Feet together, front and behind, overlapping by about a half foot length. Fourth
More informationNEW EMPLOYEE ERGONOMIC WORKSHEET
NEW EMPLOYEE ERGONOMIC WORKSHEET DIRECTIONS New Employee: This document has been prepared to assist you and your supervisor in determining some of the items that you may need. After you have had an opportunity
More information