(Block 1: Option A) - PRESCRIPTION: - Accumulate 60-120 seconds total of an isometric contraction over the course of 1-4 sets (I personally do 1 x 60 sec each position, 1-2 x per week during a GPP phase) - ADAPTATIONS: - Corrects improper shoulder extension & flexion patterns by teaching the correct muscles to fire during the extended submaximal isometric sets - Improves work capacity of shoulder girdle musculature in a controlled manner, allowing overhead athletes to resist fatigue longer and maintain higher levels of performance - Develops proper posture and scapular position during overhead movement - Great option for individual with limitations due to shoulder injuries, the isometrics can be performed in pain free ROM with proper firing pattern - APPLICATION: - Recruit muscles of the mid back (rhomboids, mid & lower trap), instead of upper traps and anterior deltoid, when performing isometric overhead movements like Overhead Squats and Handstand Walks - Use proper scapula upward rotations with a neutral pelvic position when performing overhead movements, instead of relying on thoracic extension to complete them - ISOMETRIC POSITIONS: - U, Diamond, Y, T, M, I, Serratus Band Punch - DISCLAIMER: - Even though I think these isometrics are a great option for accumulating high volume safely with the shoulder girdle, I believe there is value in performing repetition work as well, so the muscle gets taxed in both a lengthened and shortened position
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February 2023
Regan QuaalHead Strength & Conditioning Coach at Shakopee High School |