Whoa! Before you go any further, take a minute or two to read the first post in this 2 post series. (Click here for it.)

 

baby-milestone[1]

If you have read it, continue on and read this post for some ideas on how to incorporate this fitness quality of control into a practical one; that will help you perform better and hopefully better prevent non-contact injury in sport.

Now before we start to get into how to achieve this benefit, I need to give a quick “science” rant to better help you understand what it is that you will be actually doing. That is using the neural-developmental model to better develop control of your body.

This is simply when a baby is born, they can breathe, grip, poop and eat. Then they begin to control their neck, afterwards they begin to roll from supine to prone (face up and face down.) and prone to supine. Following that is the process of crawling/ rocking. Then kneeling, squatting, assisted walking, then comes walking.  As they human continues to grow they begin to be able to run. Lastly we learn to skip and play sports etc.

 

 

As we develop we learn to control our segments in order to move on to the next step in the model and so-on. So in the same way that we learn to develop the first time, we can and should use to learn to learn control when we need to again and as we need to.

Breathing:
Not breathing well can lead to all kinds of restrictions in movement. Especially w moves such as: t-spine rotation, lateral flexion and so-on.
This drill below will help you re-learn how to properly breathe again.

 

 

Supine posture:
After you have spent a little time on breathing and have developed some reflexive stability an s a result, you will want to re-learn how to develop stability in this posture. These drills are great to see if you are truly operating on all cylinders or are you using your global (large) muscles for stability. Make sure to maintain breathing as you do all of these drills!

 

 

 

 

Rolling after supine comes rolling which in my mind is one of the most important drills that tone can do in helping better develop eccentric control and has great transfer over to rotational sports!

 

 

 

 

Cross pattern drills:
These moves involve crossing the midline of your body in order to develop better stability and control of the hips and shoulders.

Bird dogs:

We are familiar with this exercise form Pilates, yoga and Dr. Stuart McGill’s work. In addition to these awesome benefits of core stability and low back rehab/prehab. These drills also help you reach across mid-line of the body which works both sides of your brain simultaneously.

abs-bird-dog_300[1]

 

Crawling:
This movement is a progression into walking for babies, it helps them develop better core stability, strength and control for walking later on. For us it has a huge benefit to help develop better contra-lateral movement (opposite side) , can help with wrist mobility, develop better control of our trunk and so-on.

Watch the video v=below to see my little boy crawling around and don’t feel bad if you can’t do it as well as him yet. He has had a few months of practice!

 

 

Kneeling:
This posture is the next step in development and multiple drills can be done form this position to better help develop core stability , hip shoulder separation in some moves done in this position ,glute activation and single leg stance improvement.

 

 

 

 

Squatting
squats are also part of this process and are best learned as the first time form the bottom up. This drill teach you how to do that once again.

 

 

TGU
This exercise actually hits just about all of the NDM transitions and can be used to better help develop control if you treat it like it should be a tai-chi like exercise that you’ll need to own all the parts of!

 

Click here for more information on this exercise.

After all of these steps comes walking and running as well as more advanced things such as the list given below.

Loaded carries:

I wrote a bit about these awhile back click here to get them and to learn more…

 

 

Locomotion and control

Skips

B-Drill[1]
Hops

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Carioca

Crossover-Skip[1]
Shuffle

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Single leg arm exercise can have huge transfer over to function and also can help maintain all of the work that you have done in the earlier stages of this renewal of control. Use these as much as you can to help you build strength and further develop control.

 

 

Pistol squats

 

 

 

 

In closing we need to be able to control ourselves in order to have the quality of life that we want as well as to continue to make fitness gains uninhibited by poor movement quality and potential stops due to non-contact injury! So friends regain control once again and even get better!

 

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