NEUROMUSCULAR NEUROMUSCULAR ACTIVATION ACTIVATION EXERCISESEXERCISES

ROBB ROGERS M.Ed.ROBB ROGERS M.Ed.C.S.C.S. M.S.C.C.C.S.C.S. M.S.C.C.

MY HISTORYMY HISTORY

MISSOURI STATE UNIVERSITYMISSOURI STATE UNIVERSITY UNIVERSITY OF MISSOURIUNIVERSITY OF MISSOURI UNIVERSITY OF SOUTHERN CALIFORNIAUNIVERSITY OF SOUTHERN CALIFORNIA BAYLOR UNIVERSITYBAYLOR UNIVERSITY ST. LOUIS BLUESST. LOUIS BLUES MIDDLE TENNESSEE STATE UNIVERSITYMIDDLE TENNESSEE STATE UNIVERSITY ST. VINCENT SPORTS PERFORMANCE ST. VINCENT SPORTS PERFORMANCE

WHY NEURAL ACTIVATION?WHY NEURAL ACTIVATION?

ACTIVATE THE CORRECT MUSCLES ACTIVATE THE CORRECT MUSCLES TO DO THEIR OPTIMAL JOBTO DO THEIR OPTIMAL JOB IN THE PROPER SEQUENCEIN THE PROPER SEQUENCE AS THEY WERE DESIGNED TO DOAS THEY WERE DESIGNED TO DO (CORE OUT)(CORE OUT) (BASE OF SUPPORT UP)(BASE OF SUPPORT UP) (HANDS IN)(HANDS IN)

WHY NEURAL ACTIVATION?WHY NEURAL ACTIVATION?

STABILIZATIONSTABILIZATION CONTROL COLLAPSECONTROL COLLAPSE ENERGIZE EXPANSIONENERGIZE EXPANSION COORDINATE DIAGONAL COORDINATE DIAGONAL

ROTATIONAL PATTERNSROTATIONAL PATTERNS ENHANCE PERFORMANCEENHANCE PERFORMANCE PREVENT INJURYPREVENT INJURY

WHY NEURAL ACTIVATION? WHY NEURAL ACTIVATION?

TURN – ONTURN – ON WARM – UP WARM – UP LOOSEN – UPLOOSEN – UP BUILD – UPBUILD – UP PRACTICE/COMPETE/REHABPRACTICE/COMPETE/REHAB RECOVER/REGENERATERECOVER/REGENERATE

THEORY THEORY

TENSION IS THE KEY TO TRAINING TENSION IS THE KEY TO TRAINING IN STRENGTH/POWER IN STRENGTH/POWER DEVELOPMENTDEVELOPMENT

FORCE ABSORPTION-PRODUCTION FORCE ABSORPTION-PRODUCTION RELATIONSHIPRELATIONSHIP

MAXIMAL MOTOR UNIT MAXIMAL MOTOR UNIT RECRUITMENTRECRUITMENT

PERFORMANCE BENEFIT VS PERFORMANCE BENEFIT VS TRAINING RISKTRAINING RISK

BENEFITSBENEFITS

STRENGTHSTRENGTH POWERPOWER MENTAL TOUGHNESSMENTAL TOUGHNESS TRAINING FOCUSTRAINING FOCUS CONFIDENCECONFIDENCE ANOTHER TRAINING TOOLANOTHER TRAINING TOOL

BENEFITS/THEORYBENEFITS/THEORY

MAXIMAL MOTOR UNIT/FIBER MAXIMAL MOTOR UNIT/FIBER RECRUITMENTRECRUITMENT

6+ SECONDS OF ISO HOLD = 5% 6+ SECONDS OF ISO HOLD = 5% GREATER RECRUITMENT GREATER RECRUITMENT (BABAULT ET. AL 2001)(BABAULT ET. AL 2001)

RECRUIT ALL FIBERS WITH RECRUIT ALL FIBERS WITH ALMOST NO WEAR & TEAR ALMOST NO WEAR & TEAR (ALLEN ET AL. 1995, ALLEN ET AL. 1998, (ALLEN ET AL. 1995, ALLEN ET AL. 1998, MERTON 1954, YUE ET AL. 2000)MERTON 1954, YUE ET AL. 2000)

BENEFITS/THEORYBENEFITS/THEORY

INCREASED LACTATE TOLERANCEINCREASED LACTATE TOLERANCE SAFESAFE ASSESS WEAKNESSESASSESS WEAKNESSES DEVELOP STRENGTH IN WEAK ROMDEVELOP STRENGTH IN WEAK ROM INCREASED FLEXIBILITY & MOBILITYINCREASED FLEXIBILITY & MOBILITY HYPERTROPHY WITH NO JOINT WEAR HYPERTROPHY WITH NO JOINT WEAR

(KANCHISA ET AL. 2002)(KANCHISA ET AL. 2002)

DRAWBACKS/DRAWBACKS/PROBLEMSPROBLEMS REQUIRES FOCUSED INTENTREQUIRES FOCUSED INTENT DIFFICULT TO QUANTIFY?DIFFICULT TO QUANTIFY? MUST BE SOLD & MONITOREDMUST BE SOLD & MONITORED NEEDS MENTALLY TOUGH NEEDS MENTALLY TOUGH

CLIENTSCLIENTS

TRAINING THE TRAINING THE NERVOUS SYSTEM FOR NERVOUS SYSTEM FOR

FORCE PRODUCTIONFORCE PRODUCTION

RECRUITMENT – ADDING OR RECRUITMENT – ADDING OR SUBTRACTING MOTOR UNITSSUBTRACTING MOTOR UNITS

RATE CODING – CHANGE THE RATE CODING – CHANGE THE FIRING RATE OF MOTOR UNITSFIRING RATE OF MOTOR UNITS

SYNCHRONIZATION – INCREASED SYNCHRONIZATION – INCREASED SYNCHRONISITY OF MOTOR UNITSSYNCHRONISITY OF MOTOR UNITS

ZATSIORSKY, V. I. “SCIENCE AND PRACTICE OF ZATSIORSKY, V. I. “SCIENCE AND PRACTICE OF STRENGTH TRANING” 1995STRENGTH TRANING” 1995

MAXIMAL FORCE MAXIMAL FORCE PRODUCTIONPRODUCTION

MAXIMAL ST & FT MOTOR UNITS MAXIMAL ST & FT MOTOR UNITS ARE RECRUITEDARE RECRUITED

RATE CODING OF MOTOR UNITS IS RATE CODING OF MOTOR UNITS IS OPTIMALOPTIMAL

OPTIMAL SYNCHRONISITY OF OPTIMAL SYNCHRONISITY OF MOTOR UNITS FOR SHORT MOTOR UNITS FOR SHORT MAXIMAL VOLUNTARY EFFORTMAXIMAL VOLUNTARY EFFORT

ZATSIORSKY, V. I. “SCIENCE AND PRACTICE OF ZATSIORSKY, V. I. “SCIENCE AND PRACTICE OF STRENGTH TRANING” 1995STRENGTH TRANING” 1995

WARM – UP TO WARM – UP TO WORKOUTWORKOUT

REPSREPS SETSSETS TUTTUT

WARM – UP WARM – UP 1 – 31 – 3 11 5 – 105 – 10

EXT. WARM – UPEXT. WARM – UP 3 – 63 – 6 1 – 2 1 – 2 10 – 2010 – 20

MOD. TRAININGMOD. TRAINING 7 – 107 – 10 2 – 3 2 – 3 20 – 3020 – 30

HVY TRAININGHVY TRAINING 10+10+ 3+3+ 30+ 30+ SECSEC

““PAP” – PERFECT PAP” – PERFECT ACTIVATION POSTUREACTIVATION POSTURE

PERFECT ACTIVATION PERFECT ACTIVATION POSTUREPOSTURE

ALIGN HIPS, KNEES, ANKLESALIGN HIPS, KNEES, ANKLES SHOULDER BLADES BACKSHOULDER BLADES BACK FEET UNDERNEATH FEET UNDERNEATH

SHOULDERSSHOULDERS ABS TIGHTABS TIGHT CORE “ACTIVATED”CORE “ACTIVATED”

PLANK SERIESPLANK SERIES

TOTAL CORE TOTAL CORE ACTIVATIONACTIVATION

TOTAL CORE STRENGTHTOTAL CORE STRENGTHTOTAL CORE STABILITYTOTAL CORE STABILITYMULTI - PLANEMULTI - PLANE

CORE STRENGTH?CORE STRENGTH?

IF ANIMALS HAD FAST IF ANIMALS HAD FAST FOODFOOD

IT TAKES WORK TO IT TAKES WORK TO BUILD A GREAT COREBUILD A GREAT CORE

PLANK SERIES VIDEOPLANK SERIES VIDEO

PULSEPULSE

FRONT – BACKFRONT – BACKSIDE – SIDESIDE – SIDEROTATIONSROTATIONS

VARIATIONS VARIATIONS

ARMSARMS LEGSLEGS ADD RESISTANCEADD RESISTANCE GIANT RUBBER BANDSGIANT RUBBER BANDS LITTLE RUBBER BANDSLITTLE RUBBER BANDS CREATE INSTABILITYCREATE INSTABILITY ““SQUEEZE” @ THE SQUEEZE” @ THE

ADDUCTORSADDUCTORS

BRIDGE – UP SERIESBRIDGE – UP SERIES

LEG POSITION LEG POSITION VARIATIONSVARIATIONS

LEG LEG CROSSED/HIP-UP/ROTATIONCROSSED/HIP-UP/ROTATION

LEG EXTENDED LOW/HIGHLEG EXTENDED LOW/HIGH LEG EXTENDED OUT/INLEG EXTENDED OUT/IN LEG EXTENDED STRAIGHT UPLEG EXTENDED STRAIGHT UP PULSESPULSES KICKSKICKS

BRIDGE UP BRIDGE UP VARIATIONSVARIATIONS EXTEND LENGTH OF SUPPORT EXTEND LENGTH OF SUPPORT

LEGSLEGS ADD WEIGHTADD WEIGHT GIANT RUBBER BANDSGIANT RUBBER BANDS LITTLE RUBBER BANDSLITTLE RUBBER BANDS CREATE INSTABILITYCREATE INSTABILITY ““SQUEEZE” @ THE ADDUCTORSSQUEEZE” @ THE ADDUCTORS

SUPER HERO SERIESSUPER HERO SERIES

SHOULDER GIRDLE SHOULDER GIRDLE SERIESSERIES

SCAPULAR ELEVATIONSCAPULAR ELEVATION

AND DEPRESSIONAND DEPRESSION SCAPULAR PROTRACTIONSCAPULAR PROTRACTION

AND RETRACTIONAND RETRACTION SHOULDER ROLLSSHOULDER ROLLS

VARIATIONSVARIATIONS

SEATED DIPSSEATED DIPS PRONE PUSH – UPSPRONE PUSH – UPS SUPINE PUSH – UPSSUPINE PUSH – UPS LATERAL ONE ARM LATERAL ONE ARM

MOVEMENTSMOVEMENTS

BACK BACK SIDE SIDE PLANKPLANKMUSCLESMUSCLES

UPPER UPPER AND AND LOWER LOWER CROSSCROSS

SHOULDER GIRDLE SHOULDER GIRDLE SERIESSERIES

LEG SERIESLEG SERIES

TWO LEG DRILLSTWO LEG DRILLS– SQUATSSQUATS– LUNGESLUNGES– SPLITSSPLITS

ONE LEG DRILLSONE LEG DRILLS– SINGLE LEG SQUATSSINGLE LEG SQUATS– MARCH OR STEP – UPSMARCH OR STEP – UPS– ONE LEG GOOD MORNINGSONE LEG GOOD MORNINGS

SQUAT & SQUEEZE SQUAT & SQUEEZE

SINGLE LEG SQUAT SINGLE LEG SQUAT SERIESSERIES

LUNGE & PRESS LUNGE & PRESS SERIESSERIES

MARCH/STEP-UP MARCH/STEP-UP SERIESSERIES

VARIATIONSVARIATIONS

STAGGER STANCE IN 2 LEG STAGGER STANCE IN 2 LEG DRILLSDRILLS

ADD RESISTANCEADD RESISTANCE– MEDIBALLSMEDIBALLS– WEIGHTVESTWEIGHTVEST

GIANT RUBBER BANDSGIANT RUBBER BANDS LITTLE RUBBER BANDSLITTLE RUBBER BANDS CREATE INSTABILITYCREATE INSTABILITY ““SQUEEZE” @ THE ADDUCTORSSQUEEZE” @ THE ADDUCTORS

PRONE PLANK ACTION PRONE PLANK ACTION SERIESSERIES

CANNONBALLSCANNONBALLS

FROGSFROGS

MOUNTAIN CLIMBERSMOUNTAIN CLIMBERS

DIAGONAL MOUNTAIN DIAGONAL MOUNTAIN CLIMBERSCLIMBERS

CALF JUMPSCALF JUMPS

DONKEY JUMPSDONKEY JUMPS

PRONE MOVER SERIESPRONE MOVER SERIES

BEAR CRAWL SERIESBEAR CRAWL SERIES

FORWARDFORWARD BACKWARDBACKWARD SHUFFLESHUFFLE CROSSOVERCROSSOVER CARIOCACARIOCA

BEAR CRAWL SERIESBEAR CRAWL SERIES

THE CLOCKTHE CLOCK

SHUFFLE SHUFFLE CROSSOVER CROSSOVER CARIOCACARIOCA VARIATIONSVARIATIONS

– RUBBER BANDSRUBBER BANDS– FOOT CROSSEDFOOT CROSSED– FOOT UPFOOT UP

THE CLOCKTHE CLOCK

SERAPE SERAPE MUSCLESMUSCLES

SERAPE SERAPE EFFECT EFFECT CON’TCON’T

DIAGONAL/DIAGONAL/ROTATIONAL TRAINING ROTATIONAL TRAINING INDICATED?INDICATED?

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SHAWN WINDLE, BRIJESH SHAWN WINDLE, BRIJESH PATEL & MEPATEL & ME

CONTACT CONTACT INFORMATION:INFORMATION:

rarogers@stvincent.orrarogers@stvincent.orgg

(317) 415 – 5740(317) 415 – 5740INDIANAPOLIS, INDIANAPOLIS,

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THANK YOU!THANK YOU!

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