This article will feature 5 different phases of a dynamic basketball prehab warm up. The dynamic warm up will be broken up into dynamic mobility, glute activation, core activation, agility activation, and plyometric activation. Each of these 5 phases play a dynamic role in improving basketball performance.
So you’ve been trying to get back into shape and just when you caught stride your knees started to hurt. Now what!? There are a few key elements with handling this issue that include optimal exercise selection, smart programming, and activity modification. Here is a comprehensive approach on how to stay active and manage your knee Read more about How To Stay Active And Manage Your Knee Pain[…]
Squat better with this full body dynamic squat prep. Preparation is key when it comes to squatting better. This article features some of the best dynamic warm ups that will squat prep your body for every type of squat you can think of.
Functional Range Conditioning (FRC), created by @drandreospina, is essential to incorporate into your practice. FRC utilizes scientific research to improve mobility. Mobility, in an FRC sense, is defined as STRENGTH + CONTROL in order to expand upon usable ranges of motion, articular resilience (i.e. load bearing capacity), and overall joint health. Prioritizing FRC principles in Read more about Introduction to Functional Range Conditioning (FRC)[…]
There are 4 main components of getting full overhead shoulder mobility with optimal mechanics. These include:
1. Lumbo-pelvic control: poor motor control here will result in excessive extension of the Lumbar spine & Rib flare, which will give you a false sense of achieving full shoulder elevation.
2. Thoracic extension: THIS IS WHERE YOU WANT SPINE EXTENSION, the thoracic spine is responsible for 20 degrees of arm elevation, without extension here the scapula will not move properly. […]
Stretching after a workout should be a stable of any recovery program. Tight muscles can lead to muscle imbalances, abnormal movement patterns, and muscle spasms. However, as with any movement, there is an optimal way to stretch your hamstrings.
The hamstrings are a group of three muscles that include: the biceps femoris (long head), semimembranosus, and semitendinosus.