Week 4: 7 Step Prep

Horizontal Loading

WEEK 4: IOM assignment: 7 step prep warm up protocol for the Foot/Ankle complex. Incorporates fluid dynamics, SMUR, excitation, stimulation and mobility.

Rub and Scrub Plantar Fascia
time 2 minutes each side
Set Time
1 2 minutes each side h:m:s

Fluid Dynamic: Used to move fluid (blood, lymph, water in order to set the right internal body conditions to optimize tissue behaviors

LLT
External Rotation Corkscrew Flag
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled

SMUR: up-regulate small motor units to help joints with stability and proper motions

ULT
Anterior foot reach
reps 10 each side
Tempo controlled
Set Reps Tempo
1 10 each side Controlled

Mobility Foster and maintain space in the body's segments

UMT
Internal-External Rotation Foot Reach
reps 10 each side
Tempo controlled
Set Reps Tempo
1 10 each side Controlled

Mobility Foster and maintain space in the body's segments

LMT
Ground Shift to Knee Ward, Lift
reps 10 each side
load light
Tempo controlled
Set Reps Load Tempo
1 10 each side Light Controlled

SMUR: Up-Regulate small motor units to help joints with stability and proper motions

LMT
Monster Band T-Squat Quick Release
reps 6 each side
load light
Tempo explosive
Set Reps Load Tempo
1 6 each side Light Explosive

Excitation: Regulate motor units quickly to activate the system for proper joint and body motions

LMT
Lateral Step Eye Tracking
reps 8
load light
Tempo controlled
Set Reps Load Tempo
1 8 Light Controlled

Stimulation: To stimulate sensory-moter responses