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  • I. 5 Min Test For Everyone-Ab Test Ii. Test Beiring Sorensons

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    JEParcio
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    1. Midline stability is important for preventing back pain and injury. Demonstrating correct bracing technique helps protect the spine while allowing for greater force production. 2. Having proper posture through the torso and limbs is key to generating torque and stability. Keeping the hips stacked over the knees and shoulders over the bar allows force to transfer efficiently through the body. 3. Functional movements like deadlifts and cleans are practiced with cues for proper bracing, posture, and range of motion to reinforce midline stability and torque production. Mobilizations and stretches are also used to improve mobility for ideal movement patterns.

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    A brief Outline of midline stability

    Original Title

    Midline Stability.docx

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    1. Midline stability is important for preventing back pain and injury. Demonstrating correct bracing technique helps protect the spine while allowing for greater force production. 2. Having proper posture through the torso and limbs is key to generating torque and stability. Keeping the hips stacked over the knees and shoulders over the bar allows force to transfer efficiently through the body. 3. Functional movements like deadlifts and cleans are practiced with cues for proper bracing, posture, and range of motion to reinforce midline stability and torque production. Mobilizations and stretches are also used to improve mobility for ideal movement patterns.

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    4 views2 pages

    I. 5 Min Test For Everyone-Ab Test Ii. Test Beiring Sorensons

    Uploaded by

    JEParcio
    1. Midline stability is important for preventing back pain and injury. Demonstrating correct bracing technique helps protect the spine while allowing for greater force production. 2. Having proper posture through the torso and limbs is key to generating torque and stability. Keeping the hips stacked over the knees and shoulders over the bar allows force to transfer efficiently through the body. 3. Functional movements like deadlifts and cleans are practiced with cues for proper bracing, posture, and range of motion to reinforce midline stability and torque production. Mobilizations and stretches are also used to improve mobility for ideal movement patterns.

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    © All Rights Reserved
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    of 2

    Midline Stability-Class 1

    Explain progression of classes1.


    2.
    3.
    4.
    5.
    6.
    7.

    Midline and trunk


    Upper limb
    Upper limb Taping
    Lower limb
    Lower limb Taping
    Flossing
    Additional Programming (strengthening your weakneses)

    Thoracic and lower back


    1. Midline stablilty
    2. Thoracic Tension

    1. Midline Stability
    a. Who has back pain/aches?
    b. Causes- Tension, postures, poor movement patterns
    c. Who thinks they have a strong core- test one person
    i. 5 min test for everyone- ab test
    ii. Test beiring sorensons
    d. Why correct postures are important- Always but more so if weak
    core/lsp
    e. Talk about bracing why it is important to brace and mechanism
    central to peripheral (CF level 1, supple leopard) etc.
    i. Protect CNS/discs etc
    ii. Minimise secondary problems- eg tightness develops in the
    posterior chain to compensate namely the hamstrings (test
    SLR, tsp, lsp) 5 min
    iii. Maximise Force Production
    f. Show correct bracing technique and (get all to practice)
    2. Posture & Technique
    a. What is torque (2 examples)
    i. rag and model
    b. Cues may have already heard for torque (all in line)
    i. Hips- screw your feet into the ground, spread the floor,
    shove your knees out
    ii. Shoulders- bend the bar, keep your elbows in,

    1. Goal- tighten the bone into the socket and make it


    stable to be able to maximise power and prevent
    injury.
    2. If not- labral tears, menical/acl tears
    (Consequence if If you cant generate rotational forces? your
    ribcage or hips tilts.)
    c. Torque demonstration with 8kg
    i. Then transfer this to a functional movement (myself first)
    1. Go through clean technique
    2. Why is it important to be upright on last pull- Lu
    Xianjun video
    d. Additional points for posture
    i. Feet straight forwards
    1. Increased Base Of Support eg if snatch caught slightly
    forwards can shift forwards
    2. Increases torque (eg squat with band- knees are
    easier to keep out if feet are straight
    3. Overpronated feet why does army/NFL not recruitputs pressure on knee structures- great predictor for
    ACL tears
    e. Movement- Deadlift
    i. ROM test (straight, only bend at hips)
    ii. Go through movement
    f. Mobilty & Stretching
    i. Baseline ranges of motion
    1. Thoracic ext
    2. Back extension
    3. H/s
    g. Mobilisations vs stretching
    i. PNF- priopriocetive neuromuscular facilitation (contract &
    relax)
    1. H/S
    2. Traps/ LS stretch
    ii. Mobs with roller
    iii. Ball
    iv. Twisting stretches from Andrew

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