When it comes to creating a more complete athlete, the foundation
needs to stem from balance. The concept of core body strength and
functional integration is recently discussed in every form of media and
across all spectrums of athletics. However, what is not addressed in
these discussions is how an athlete’s lack of symmetry in all three
planes Frontal (front to back), Sagittal (left and right) and Transverse
(top and bottom) is actually an inefficient and injury prone athlete.
How Muscular Imbalances Occur and the Problems it Creates
As
an athlete, sport specific training requires certain ranges of motion
(involving more than one muscle group and associated joint) that are
completed to improve the skills necessary for optimum performance. By
recognizing that each movement within the muscles involves a concentric
action (the muscle shortens and acceleration of the body part) and an
eccentric action (the muscle lengthens to decelerate the body part), and
that movement requires traveling through more than one plane (mentioned
above), you immediately see how important it is to focus on true
functional integration.
To perform actions specific to sport, the primary moving muscles tend
to become over developed at the expense of the antagonist muscles
limiting the range of motion that can be performed by the necessary
muscle groups. Muscular imbalances can create the following symptoms:
- Decreased power output: the primary mover does not
allow the antagonist muscle to complement the range of motion. If the
quads are overly tight, the hamstrings will not become fully engaged
which limits the total power output of the upper leg.
- Decreased endurance: if the primary mover is overly
tight, the antagonist muscle can not bring the muscle back to its
proper position which increases resistance and ultimately creates
fatigue within the muscle.
- Decreased economy: if there is limited range of
motion within a muscle, the body will compensate to perform the movement
in a non-biomechanically efficient manner.
- Increased risk of injury: a tight muscle is similar
to a rubber band that has been pulled tightly, the tension in the
middle becomes high and is susceptible to tearing if asked to extend
beyond it’s capable range of motion (verses it’s optimum range of
motion).
Proprioceptive Balance - The Foundation To Muscular Integration
As
athletes, we understand that the core is the foundation for all of our
movements – nearly every movement originates (directly or indirectly)
from your core. As you move specific to your sport, your core strives to
maintain balance and provides a foundation for the other muscles to
interact with for correct biomechanics and ultimately optimum strength
and endurance. To ensure that you are forcing your sport specific muscle
groups to engage in a more functional way (i.e. through all three
planes), you have to incorporate a Proprioceptive Strength Program into
your cross training exercise program.
Let’s illustrate what Proprioceptive Balance actually “feels” like.
Simply stand on one leg and close your eyes with your head facing
forward. As your core strives to maintain balance (i.e. not fall over),
you will feel the functional integration of the muscles starting at the
foot and coming all the way up into your gluts, core and lower back.
This is Proprioceptive Balance in a nut shell. Your body makes these
subtle adjustments every time you cross train or participate in your
sport. However, you are moving so fast, you don’t “feel” the balance
taking place. Side note: now try the exercise again, but this time
tighten up your abdominal muscles so that you feel like you are piercing
your spine with your belly button and notice how much more stability
you have!)
Tools To Create Proprioceptive Balance & True Muscle Integration
There are a few productive tools that we use with all of our athletes:
- Indo-Board™ with free weights
- Bosu Ball™ with free weights
- Folded towel with free weights
- Single leg with free weights
Workouts To Teach Proprioceptive Balance & True Muscle Integration
To
help force the body to work in all three planes, enhance the athlete’s
proprioceptive balance and integrate more muscles, we have our athletes
complete all strength exercises on the Indo-Board™ without letting
either side of the board touch the ground.
Shoulder Press with Squat on Indo Board
Let’s
look at the shoulder press on the Indo-Board™ with a squat. By having
the athlete complete a traditional shoulder press while on the board
forces the core to create balance in two planes: front/back as well as
left/right. The gluts (back of body) are engaged with quads (front of
the body) to avoid falling forwards or backwards. The shoulders –
particularly the middle deltoids are working to lift the weight, while
the anterior and posterior deltoids (the front and back of the shoulder
joint) are working to keep the weight from falling forwards or
backwards. After you complete the shoulder press, you then perform a
squat while standing on the Indo-Board™ and you force your quads (front)
and your hamstring (back) to integrate together to avoid falling off of
the board (in all directions). By involving so many muscles to complete
a shoulder press and squat will develop true Muscular Integration.
Push-Pull-Sprint Interval Set
We also have our
athletes incorporate a workout we call Push-Pull-Sprint Intervals. For
this workout, you will need access to a Concept 2 Rower™ (most gyms now
have one or two units available to their members).
- The athlete begins the workout by completing as many push ups on the
Indo-Board™ as possible in 30 seconds (with the goal being not to let
either side touch the ground)
- Immediately move to pull ups and complete as many repetitions possible in 30 seconds
- Immediately move to the Concept 2 Rower™ and complete a 500 meter sprint (capture your elapsed time)
- Rest 5 Minutes
- Repeat 5 Times
- Goal: to have the smallest deviation in your numbers from Set #1 – Set #5
Robb Beams is the founder of the Complete Racing Solutions Program™. Visit CompleteRacingSolutions.com
for specific training programs for riders of all ability levels,
resources such as the two MotoE Performance Training Facilities in
Florida, eBooks on various human performance elements and online
instructional video series.
Dr. Shawn DeCloedt is dedicated to helping the Simi Valley Community
achieve their wellness goals and lead healthier, happier lives. DeCloedt Chiropractic is located at 2950 Sycamore Drive Suite 303, Simi Valley Ca. Our phone number is 805-581-2310.
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