Balance Training(2)

Foundation Drills

Perform 8 to 10 repetitions of each exercise on each side, working one leg at a time. If you have a right-left imbalance, do two more sets of 8 to 10 repetitions on the problem side. If not, do two sets on each side.

 

ELEVATED MOUNTAIN CLIMBER CYCLE

Using a step, low bench, or table, assume a push-up position with arms directly under shoulders. To decrease difficulty, increase bench height; to increase difficulty, reduce bench height. The back and legs must be completely straight. Keeping the spine as long as possible with no observable movement, draw one knee toward the chest by bending both the knee and the hip (figure 6.5a). Bring the knee as close to the chest as possible and then straighten the leg. Make the leg as long as possible and only lightly touch the toe to the ground. Now bend the knee to greater than 90 degrees (figure 6.5b). Do not allow this position to change the spine position. The spine and nonmoving leg should look like a straight line. If this causes a great stretch on the thigh, you're doing it correctly. If the move is difficult, continue to work between the two movements. If it is not too difficult, add a third movement-extend the hip without changing the back or other leg position.

To increase the level of difficulty, get rid of the bench. Assume a push-up position on the floor. Hands should be directly below the chest and collarbone. Follow the same move­ment pattern. Or try a narrow stance to increase the difficulty of the movement: move the hands closer together under the face. Moving the hands forward on the floor will increase difficulty. Move the hands inward to narrow the stance and increase difficulty again. Follow the same movement pattern.

Figure 6.5 Elevated mountain climber cycle: (a) bring one knee to the chest; (b) move leg back and bend the knee.

 

a                                   b

Figure 6.6 Elevated dip cycle: (a) lean back on bench; (a) bring knee toward chest.

 

ELEVATED DIP CYCLE

The elevated dip is a reverse of the mountain climber. The leg movement is the same but the body position is reversed. With the back to the step, low bench, or low table, bend the elbows and rest the forearms on the step, bench, or table [figure 6.6a]. To decrease difficulty, increase bench height; to increase difficulty, reduce bench height. Extend the legs. The spine should remain straight at all times. Draw one hip and knee toward the chest, keeping the other leg extended and the spine straight [figure 6.6b]. Return the leg to the extended position to complete the repetition.

To increase the level of difficulty, remove the bench and extend the elbows. Rest the hands on the floor, fingers forward. Perform the same movement pattern.

Pick three or four of the stretches and foundation drills to serve as a warm-up and cool-down, or make them part of a workout for one week and retest. Check all movements, not just the one being focused on, and see what has happened. Sometimes the difference will be obvious; sometimes it will not. Be persistent and consistent and you will start to see change. Follow directions and work on the asymmetries (left-right differences) first and limitations (general stiffness noted on both left and right sides) second.

 

Lunge

The lunge is an extremely important movement pattern for athletics. Some degree of a lunge movement pattern is adopted for both deceleration and cutting movements. The ability to lunge effectively with good technique demonstrates how the upper and lower body can move in an independent fashion and yet complement each other with balance and weight shifting.

The lunge movement pattern is difficult. To improve this pattern, you must improve what you feel when attempting the pattern. In the discussion about the squat/ an exercise program was introduced that allowed the participant to learn to squat from the bottom up. This allows the participant to get into a squatting position with a little help and gain a better feel of what deep squatting requires of the body. In the same way because the lunge is a complicated pattern, it is best to start at the bottom of the lunge and work up.

Foundation drills are designed to use mobility gained from stretching and create stability through motor learning. The drills create coordination because they are dynamic. Coordination is necessary if you are going to incorporate a more complete lunging pattern into your current athletic movements.

You may want to place a line of tape on the floor the same length as the one used in testing. The tape will help with foot placement and force you to have a narrow base. The narrow base is important because mechanics must be nearly perfect. Use mobility and stability to perform the drill. Even though no lunge in sport will be this narrow, you should develop this movement skill under extreme conditions (very narrow base). This forces the body and brain to work together. You create a little stress and overcome that stress. With the narrow base you will wobble—everyone does. Work on not wobbling. That is mobility and stability in action. If you take these drills as seriously as you do weight training or speed and agility work/ you will be rewarded.

 

HALF-KNEELING DOWEL TWIST

Get into a half-kneeling position, keeping the spine as tall as possible (figure 6.7a). Do not hyperextend the hip. Hold the body erect in line over the down knee. Bring the foot of the front leg to within four inches of the end of the tape line if you use a tape line. The down knee should be on the back end of the tape line. The front heel must be equal with the front end of the tape line, but it can be up to four inches to the side to widen the base and reduce the difficulty when you start this exercise. The front of the down thigh, the back of the front thigh, and the calf of the front leg should form a box. Maintain this box throughout the entire exercise.

Hold a dowel or stick across the shoulders (not the neck) and twist in the direction of the front leg [figure 6.7b). Keep the spine as tall as possible and do not lean. Twist only as far as possible without losing posture or original leg position. Don't fight the stretch. Relax and hold the position for at least 30 seconds.

Now twist toward the down leg. This move will be easier to do, but the position will be harder to hold. The hips will want to rotate, but don't let them. Stay tall and twist. Hold the position for at least 30 seconds.

 

Figure 6.7 Half-kneeling dowel twist: (a) start in a half-kneeling position with the dowel across your shoulder blades; (b) twist to one side.

 

Compare the twists to each side and note the differences. Use this simple active stretch to eliminate the differences. Don't just twist harder. Hold your spine taller, breathe, and relax. Grade the difficulty to help you understand the problem. There are four positions: rotate right with right knee down; rotate left with right knee down; rotate right with left knee down; and rotate left with left knee down. One or two positions may be more difficult than the others, so work them more, even two to three times more. If all movements are equal but stiff, slowly work on holding the position and relaxing, not straining or forcing the movement. Stretching and movement training are more productive when the motion is not forced. You will notice greater gains in shorter time by simply doing more reps, not just trying harder. As you progress, move the front foot toward the tape line. This will narrow the base and improve your stability and coordination.

 

IN-LINE LUNGE

Stand over the tape with one heel touching the back end of the tape and the other foot touching the front end of the tape. Place the dowel behind your back so that it touches the head, upper back, and buttocks (figure 6.8a). The hand on the same side as the back foot should grasp the top of the dowel at neck level; the other hand grasps the bottom part of the dowel at the lower back. [Note: These are the only two points at which the dowel is not in contact with the body.) Lower your back knee enough to touch the tape behind the front foot (figure 6.8b). Your feet should be on the same line and pointing straight throughout the movement.

Perform the lunge 10 to 15 times on each side in a slow, controlled fashion. Restart the drill if you lose your balance. If one side presents difficulty, perform an extra set on that side. The dowel should remain vertical from a front and side view through the entire lunge movement. The dowel should also remain in contact with the three points previously mentioned.

 

a                              b

Figure 6.8 In-line lunge: (a) stand with dowel behind your back; (b) descend so that the back knee touches the tape.

 

Like the squat and hurdle step/ the lunge is a fundamental movement pattern. But remember, it is not designed to simulate a particular exercise or sport movement. It is designed to demonstrate the athlete's ability to go through a left and right move­ment pattern by subjecting the body to a few extremes. The special hand placement for the lunge movement pattern uses specific range of motion in the upper back and shoulders and requires the athlete to stabilize the lower back and demonstrate an extreme striding motion without losing balance. Many who have participated in the lunge assessment have said, "I'm all wound up," or, "My body feels as if it's locked up and can't go any farther." Typically, it is not simply a flexibility or a strength problem, as is often initially assumed. It is just a pattern that places the athlete in an unfamiliar position. The athlete does not adequately contract and relax the muscles in a coordi­nated fashion to allow for movement. You may be tempted to blame a poor test score on tightness or weakness in a single muscle, but this is rarely the case. Habits, activities, hand and foot dominance, and level of fitness all come into play. But being aware of a movement pattern limitation allows the athlete to do the necessary work to regain that pattern and, it is hoped, some movement efficiency.

Use three to four of the stretches and foundation drills as a warm-up and cool-down, or make them part of a workout for one week and retest. Check all movements, not just the one being focused on, and see what has happened. Sometimes the difference "will be obvious; sometimes it will not. Be persistent and consistent and you will start to see change. Follow directions and work on the asymmetries (left-right differences) first and limitations (general stiffness noted on both left and right sides) second.

 

Active Straight Leg Raise

At first glance, the active straight leg raise may appear to be less functional than the deep squat, hurdle step, and lunge. The active straight leg raise was not chosen as an assessment because of its similarity to sport movement, but rather because it is a simple movement that creates an appreciation of left-right differences or unobserved limita­tions. It combines leg flexibility with trunk strength. Difficulty with this test usually is caused by a combination of strength and flexibility imbalances or timing problems. Someone who can easily touch her toes but has difficulty with the active straight leg raise may be performing the toe touch by overstretching the spine to compensate for a flexibility problem in the lower body. She also may have poor coordination throughout the abdominal muscles, resulting in limited leg-lifting ability.

The core, the midsection of the body, should be the first group of muscles to fire. In nearly any activity, they stabilize the spine so that the extremities can be moved. The lack of this coordination sequence can really be seen in the active straight leg raise because the hip flexor muscles often will fire first, tilting the pelvis forward and pulling the low back off the floor into an arched position. This position reduces the effectiveness of the abdominal muscles as well as the other muscles that stabilize the trunk. When the core is functioning effectively the trunk and pelvis stabilizers fire before the hip flexors. The hip is effectively flexed without changing the position of the trunk. This is a true example of core stability.

One of the greatest conditioning mistakes is to assume that ab strength and endurance developed in one exercise will carry over into all movement patterns. Most people train their abs with crunches. However, crunches do not create the stress on the lower back that forces the abs to be completely reactive and coordinated. The scissors movement of the legs in the active straight leg raise does. Another problem in conventional conditioning is abdominal function symmetry. There are few ways to check for left and right differences in abdominal strength and function. The active straight leg raise may give some insight into the asymmetry. Simple crunches or sit-ups may dem­onstrate ab strength or endurance but do not reveal significant left-right differences when it comes to functional movement.

The active straight leg raise does require leg flexibility. It would be easy to assume that hamstring flexibility is the most important factor. It is not. If you are concerned only with the lifted leg, you will forget the leg on the floor. The leg on the floor must be flexible in the direction of extension; the leg being lifted needs flexibility in the direction of flexion. The striding motion used is not dependent on just one muscle but on groups of muscles on each side of the body/allowing for a full and unrestricted stride in either direction.

The final and most often overlooked attribute of this simple test is core stability. Stability implies control of motion/ not the production of motion or the strength of the core. Stability means the core doesn't move when the extremities do,

If you want the core to move more, then do crunches. sit-ups, and roman chair extensions. If you want the core to be stable, do tests and exercises that demonstrate stability, such as the active straight leg raise. Move the limbs and note whether the core moves/ too. If it does, it's not stable. Don't dismiss this simple test. Practice the following exercises to improve your score.

 

LEG-LOWERING PROGRESSION

Lie on your back and lift your legs to as close to a right angle as possible (figure 6.9a). Relax the feet or point the toes. Arms should be in a T or Y position to help balance the weight as you lower the leg. Lower one leg while keeping the other leg straight (figure 6,9b).

At first, use a 6- to 8-inch block or step. The important thing is not how much you lower the leg but how still you keep the upright leg. Keep the spine and legs as long as possible. Relax and don't strain. If you are straining, make it easier [increase box, chair, or bench height) and do more reps.

a                             b

Figure 6.9 Leg-lowering progression: (a) lie on the floor with feet lifted; (b) lower one leg.

 

Make sure the left and right sides are symmetrical in ability and control. Once you feel equal between the left and right sides, move to symmetrical activities that will help reinforce strength in this new pattern, such as the curl-up.

 

CURL-UP TO MODIFIED CURL-UPS

This exercise should be used only as a supplement to the leg-lowering progression. It will help maintain leg flexibility and improve motor learning, leg relaxation, and trunk control. The stability program with leg lowering is more functional and should always come first. This exercise is only a complement.

Lie flat on your back with your arms over your head and toes pointed at the ceiling (figure 6.10a). Bring the arms toward the legs. Keep the shoulder blades flat on the floor. Slowly lift the head so that the chin comes into contact with the chest (figure 6.10b). Leave the shoulders back and curl up the spine one segment at a time, hands reaching for the toes. Squeeze the knees and feet together. Perform a smooth curl-up with no jerking. The legs should not come up.

If you experience difficulty with the movement, try pointing the toes to the sides and squeezing the legs together before initiating movement. This simple move will keep the legs out of the curl-up. Hollow out the abdomen by drawing the abs back. Try to flatten the back and attempt the curl-up again. If this still presents difficulty, use a slight incline under the back until you can complete 12 repetitions.

The curl-up prepares the abdominal muscles for the next activity. Begin by lying on your back in a doorway with the right leg on a wall and the left leg through the doorway Move into the wall until you feel an adequate hamstring stretch. Pull in the abs. The left leg should be bent at the knee with the foot flat on the floor. Slowly lift and straighten the left leg so that it is beside the right leg. Flatten the back and relax the shoulders. Place hands above your head and slowly lower the left leg until it touches the ground. Relax, take a breath, and slowly lift it back.

 

 

If the low back comes off the ground during the movement or the hamstring stretch intensifies, you are not staying stable through the core. The quickest remedy is to put a small rolled towel under the left knee so that it does not have to go into full extension on the floor. Reduce the bulk of the knee roll each day until you no longer need it. This activity will prepare you for a new way to train abdominal muscles and will help resolve significant left-right differences in coordination and body awareness.

 

LEG-LOWERING PROGRESSION WITH SUPPORT

Lie on your back near a doorjamb, corner, or another narrow stable surface. Extend both legs and prop them against the support. Slide toward the support until you are close to a right angle. Go as far as you can. Relax with your arms by your side and keep your spine as long as possible. Legs should be as long as possible. Relax the feet or point the toes.

Lower one leg while keeping the other on the wall [figure 6.11al Rest your heel on a small 6- to 8-inch block when you lower your leg. You may use a larger block if you need to. Reduce the height of the block as you gain flexibility and control. Touch the block and raise the leg back to the original position. Do 10 to 12 repetitions, then switch legs.

Once you have equal ability and control on each side, try to go to the floor (figure 6.11b). If originally you were not at a right angle, move closer to the wall before going lower with the leg. This will ensure that you get the maximum benefit from the exercise and can observe left-right differences.

Use these stretches and foundation drills as a warm-up and cool-down, or make them part of a workout for one week and retest. Check all movements, not just the one being focused on, and see what has happened. Sometimes the difference will be obvious; sometimes it will not. Be persistent and consistent and you will start to see change. Follow directions and work on the asymmetries (left-right differences) first and limitations (general stiffness noted on both left and right sides) second.

Figure 6.11 Leg-lowering progression with support:

(a) lower your ankle to the elevated platform; (b) lower your ankle to the floor.

 

Seated Rotation

The seated rotation assessment shows how tightness in one area of the body can sig­nificantly affect the movement of another. Someone who is slightly stiff even getting into a cross-legged position will unknowingly flex and contort the spine to take stress off the hips. Doing this reduces the spine's ability to effectively rotate left and right. If hip tightness isn't the problem but the seated rotation is still difficult, then it is probably safe to say that most limited movement is in the spine, represented by general stiffness rotating right and left.

The secret to performing the seated rotation adequately is to keep an erect and elongated spine, pull in the abdomen, and keep the shoulders back. It is best to go through the movement screen before moving into this section because it is important to know what you naturally do, not what you are willing to do with appropriate cues. The body naturally has good mechanics. It is through bad habits, unnecessary ten­sion, sedentary activities, and unbalanced exercise that natural efficiency is lost and bodies try to compensate. Improving ability in the seated rotation will reduce stress on the spine and improve overall posture.

 

SIDE-LYING ROTATION

Lie on your right side. Flex the left knee and hip slightly greater than 90 degrees. Place the right knee on top of the left ankle to lock into a rotated position. If necessary, use a ball or towel under the left knee for support. Rotate the shoulders to the left. Do not break contact between the left knee and the towel roll, ball, or floor. Maintain consistent pressure.

Reach up and out with the left arm (figure 6.12a). Do not force the movement into a backward rotation as if trying to lay the shoulders flat on the floor. Pick up the right arm and reach toward the ceiling (figure 6.12b). This will engage the abs. Do not move the lower body. Use the abs while reaching the right arm toward the ceiling to help rotate farther to the left. Main­tain pressure on the ball or towel throughout the movement.

 

 

 

 

 

Figure 6.12 Side-lying rotation: (a) reach with the left arm; (b) reach with the right arm.

 

 

 

 

 

 

 

 

 

SHOULDER ROTATION

Lie on your left side. Flex the right knee and hip slightly greater than 90 degrees. Place the left knee on top of the right ankle to lock into a rotated position. If necessary, use a ball or towel under the right knee for support. Rotate the shoulders to the right. Do not break contact between the right knee and the towel roll, ball, or floor. Maintain consistent pressure.

Reach up and out with the right arm (figure 6.13a). Do not force the movement into a backward rotation as if trying to lay the shoulders flat on the floor. Rotate the right forearm, palm toward the floor, hand just above the buttocks. Keep the forearm flat on the floor and slide the hand up toward the mid-back while maintaining a retracted position with the scapula and rotated position with the spine (figure 6.13b).

 

 

Figure 6.13 Shoulder rotation: (a) reach with the right arm; (b) slide the hand to the mid-back.

 

 

TRUNK ROTATION

Lie on the floor with arms to the side and palms turned up (figure 6.14a). Shoulders should be retracted and abs should be pulled in. Hips and knees should be flexed to 90 degrees. Place a small bolster, foam roll, or medicine ball between the knees. Support the head with a towel if necessary.

Rotate the knees to one side while keeping the arms out (figure 6.14b). Keep the knees and hips flexed; make sure hips are flexed slightly more than 90 degrees. Keep the shoulders flat and retracted; keep the neck relaxed. Reaching each arm out will help maintain position. Maintain contact between the floor and the low back. The trunk should remain relaxed during the movement. Take specific note of left and right differences and work through those by relaxation and core stability. Return to the center and repeat.

 

Figure 6.14 Trunk rotation: (a) lie with arms at the sides, palms up; (b) rotate the knees to the side.

 

 

TRUNK STABILITY

This movement will reinforce developing mobility and create awareness if the trunk is weaker in one direction. Lie on the floor with the arms to the sides slightly flexed more than 90 degrees (figure 6.15a). One palm should be turned down; the other palm should be turned up. Shoulders should be retracted and abs should be pulled in. To increase shoulder mobility, rotate the right palm down as far as it will go while rotating the left palm as high as it will go. Keep the arms reaching out as far as possible, widening the distance between the fingertips of the hands.

Rotate the knees toward the palm that is turned down (figure 6.15b). Keep shoulders flat and retracted. Keep the neck relaxed, supporting the head with a towel if necessary. Keep arms spread as wide as possible, maximizing the distance between fingertips. Reach the toes toward the ceiling and elongate the legs as much as possible. The spine should be flat and the abs should be pulled in. Remember, this is not a mobility move; it is a stability move. Therefore, the buttocks should remain flat the entire time. Rotating the knees left and right should be done through adduction and abduction of the hips. The shoulders remain flat, with the scapula retracted and the neck relaxed.

This exercise reduces the motion from the previ­ous exercise, which targeted mobility. This is to reinforce stability and improve spine stability motor programming. If it is difficult to maintain a perfect vertical orientation of the legs, use a small folded towel under the tailbone to help flatten the back. As you progress, slowly reduce the bulk of the towel until you no longer need it.

Use three to four stretches or foundation drills as a warm-up and cool-down/ or make them part of a workout for one week and retest. Check all movements, not just the one being focused on, and see what has happened. Sometimes the difference will be obvious; sometimes it will not. Be persistent and consistent and you will start to see change. Follow directions and work on the asymmetries (left-right differences) first and limitations (general stiffness noted on both the left and right sides) second.

Figure 6.15 Trunk stability:

(a) lie with arms to the sides, one palm down, one palm up; (b) rotate the knees.

 this information come from MR.liu coach.thanks a lot!con.