FDM Flipbook

More documents

Recommendations

Info

Scientific Principles to Consider with Use of Flex Disc Flex Disc Movement-Based Training Model Flex Disc Exercise Progressions: Phase 1: Flex Disc Mobility Movement Sequencing Within each phase it is important to make progressions from proximal to distal-work from the inside, out. With this in mind programming must start from the ground and work its way up. The following flow table shows the progressions: Body Positions: Supine Side-Lying Prone Quadrupal Kneeling Half Knee Symmetric Asymmetric Single Planes of Movement Progressions: Sagittal Frontal Transverse R
Scientific Principles to Consider with Use of Flex Disc Flex Disc Movement-Based Training Model When a joint complex such as the ankle has had limited movement or has been injured, the mobility is significantly compromised due largely to the fascial matrix increased plasticity. Therefore the mobility necessary for the joints above (the knee) and below (the foot) must go the path of least resistance (Law of Facilitation). An example of the Law of Facilitation is when a stiff or stable ankle will cause mobility in the foot provoking plantar fasciitis and mobility in the knee can cause a multitude of injuries such as meniscus damage, plica and cruciate damage. Phase 2: Fitness and Endurance-Movement Efficiency Flex Disc programming for fitness and endurance, upon obtaining the ideal mobility and stability for symmetrical movement patterns must be focused on movement patterns versus isolated muscle development. • The five basic movement patterns are: • Push (Vertical and Horizontal) • Pull (Vertical and Horizontal) • Bend and Lift • Single Leg/Split Stance • Rotational/Anti-Rotational Fascial and muscle balance is achieved through normal length-tension relationships and normal force-coupling relationships. This will promote ideal movement efficiency. This is acquired through controlled movement without momentum at this phase of training. Phase 3: Performance Performance training is built upon the movement efficiency developed in Phase 2 of the training continuum. Within this phase, coordination, reactivity, agility, speed, quickness and power are developed. The anaerobic energy system, specifically the Phosphagen System (ATP-CP) will be developed within this phase through proper work to rest ratios. (Table 1). Interval training modalities must be the primary programming for developing the anaerobic pathways and most consider the following variables: • Repetitions • Intensity of work • Duration of work • Duration of recovery It is imperative for the movement specialist to discontinue the movements when the quality of the repetitions decrease by 10% or more. “Practice makes permanent.” The increase in program intensity and volume, within each phase of the training continuum, must increase by approximately 10% every 1-2 weeks for 3 to 5 weeks followed by a recovery week to prevent overtraining adaptations. R
Page 1: 3D Movement Level 1
Page 4 and 5: Scientific Principles to Consider w
Page 18 and 19: Movement: Active Isolated Mobility
Page 40 and 41: Movement: Dynamic Strength/Enduranc
Page 42 and 43: Movement: Active Isolated Stability
Page 64 and 65:
Movement: Dynamic Strength/Enduranc
Page 66 and 67:
Page 68 and 69:
Page 70 and 71:
Page 72 and 73:
Page 74 and 75:
Page 76 and 77:
Page 78:
show all

FDM Flipbook

You also want an ePaper? Increase the reach of your titles

Delete template?

Save as template?