Strength & Conditioning for Senior 2016 (C) 2016 by Exercise ETC Inc. All rights reserved. 1 Functional Mobility Drills What is “Functional” Mobility Training? • Selecting exercises that improve the foundation for movement • Working in multiple planes • Teaching reaction time, decision making and deceleration Train Movements, Not Muscles • The human body was not designed to work in isolation and should not be trained that way. • Choose functional movement patterns o Multi-directional walking o Acceleration & deceleration o Add resistance o Reaction time drills Step 1: Mobility 1st • Address mobility restrictions 1 st – Soft Tissue Work – Assisted Stretching – Self Stretching Self-myofascial Release For Seniors Ankle Mobility Drills
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Strength & Conditioning for Senior 2016
(C) 2016 by Exercise ETC Inc. All rights reserved. 1
Functional Mobility Drills
What is “Functional” Mobility Training?
• Selecting exercises that improve the foundationfor movement
• Working in multiple planes
• Teaching reaction time, decision making and deceleration
Train Movements, Not Muscles
• The human body was not designed to work in isolation and should not be trained that way.
• Choose functional movement patterns
o Multi-directional walking
oAcceleration & deceleration
oAdd resistance
oReaction time drills
Step 1: Mobility 1st
• Address mobility restrictions 1st
– Soft Tissue Work
– Assisted Stretching
– Self Stretching
Self-myofascial Release For Seniors Ankle Mobility Drills
Strength & Conditioning for Senior 2016
(C) 2016 by Exercise ETC Inc. All rights reserved. 2
Hip & Shoulder Pattern Improvements Thoracic Spine Stretch
• Rotate T-spine AWAY from stabilizing leg
• The movement is from T-spine, NOT lumbar spine or hip
Step 2: Movement Patterns Deceleration Lunges
• Walk backward, lunge forward
• Band increases the demand to decelerate
• Increased eccentric forces
• Improve core & lower body stability and strength
Glider Curtsy Lunges
• Only allow slight cross behind.
• Watch for rotation of front knee
• Those with better hip mobility can increase ROM
Clock Lunges
• Start in the center and lunge from one direction to the other
• Must “stick” the landing before lunging back
• Increase speed or add 1-legged stand for more challenge
Strength & Conditioning for Senior 2016
(C) 2016 by Exercise ETC Inc. All rights reserved. 3
Directional Box Drill
• Start slow
• Must demonstrate stability on landing
• Step in one direction first then repeat opposite direction
• Add 1-legged stands or speed
Jack Rabbit Agility Drill
Lateral Shuffle1-2-3 StickCan also cross
leg front or back
Lateral Acceleration/Deceleration
Clap once to stop; twice to start; three times to change direction.*
* Outside, use a whistle.
Resisted Movement
Strength & Conditioning for Senior 2016
(C) 2016 by Exercise ETC Inc. All rights reserved. 4
Resisted Retro Walk To Deceleration
Acceleration To Ladder Drill
Resisted Marching
• Perform in place or moving
• Helps improve arm and leg drive
• Feet should make contact under the hips not in front of the body