OnFitness Magazine - November/December 2021 - 70
WWW.ONFITNESSMAG.COM | VOL 22 NO 3 | 2021 70
Muscle Science
Train for surfing: the pistol squat, is a unique exercise that combines strength, flexibility, and grace in a manner unlike many other
exercises, improving your leg strength and glute flexibility. Stand with your arms extended out in front of you for stability. Balancing on
one leg with your other leg extended off the ground straight out in front of you, squat down as far as you can while keeping your forward
leg elevated, your supporting knee should be pointing in the same direction as your foot throughout the move. Hold the squated position
for a moment, then stand back up and repeat with your other leg.
consider movement velocity needed. Once a movement pattern
has been mastered, you can periodize the program to start with
slow and controlled speeds and increase to faster speeds of
movement over time. If you need to move faster, you'll need to
train the movement pattern.
Neuromechanical specificity is about training relevant
movement patterns, using an appropriate speed of movement and
velocity progression, controlling physical forces such as gravity
and momentum, and developing the core strength required to do
all of this. Explaining how to do all of this is beyond the scope of
this article.
How do you analyze your neuromechanical needs? The
following steps will help you get the neuromechanical information
necessary to select appropriate exercises, whether you're an athlete
or a soccer mom.
Have someone record your performing sport or movement
requirements. Watch the recording and look for muscle
contractions necessary for dynamic and static performance. In
other words, do you have to hold a certain body angle to perform
your dynamic activity? Is your dynamic action an eccentric or
concentric action or both? For example, do you have to decelerate
one leg (eccentric) to perform a concentric action with the other?
Additionally, determine the range of motion needed to perform
your activity. You can use a protractor right on the computer
screen to measure it. Or you can estimate this. Determine the joint
angle of peak intensity. Where in the range of motion is the force
greatest? Lastly, estimate your velocity of movement.
Choose exercises that mimic the ranges of motion and
environment of play. Periodize your training to match your
velocity.
Watch for compensated motion, in other words, did you round
your back when picking up the box? This may be a cue to look at
the range of motion about your joints, or, in other words, active
flexibility and neuromuscular stability (balance).
-
Bioenergetic specificity refers to the energy source required to
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OnFitness Magazine - November/December 2021
Table of Contents for the Digital Edition of OnFitness Magazine - November/December 2021
Contents
Contents
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OnFitness Magazine - November/December 2021 - Contents
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