ACTIVATION (excitation emphasis)

Horizontal Loading

Activation is about preparing for action. There are 4 steps
1. FLUID DYNAMICS – Preparation for receiving the stress, better physiological state.

Blood, water, lymph, and intersticia (Fluid between the cells). Improving circulation of water and lymph. Move static fluid! Fluids aren’t moving until it’s pushed.

2. SMALL MOTOR UNIT RECRUITMENT – Is about preparing neuromuscular system and joints to move with confidence and safety.

3. EXCITATION – Drive more neural demand into the system so it can up-regulate sensory-motor integration. We will excite the communication between nerve-muscle to feed proper motor sequencing

Rapidly excite (stimulation, depolarisation) the Motor Units, both tonic and phasing muscles using simple tasks (localized ways).

4. STIMULATION – Increase activation of sensory input
Eyes, ears, proprioceptions

UMT
Foam Roll Overhead Reaches
time 1 minute
Set Time
1 1 minute h:m:s
ULT
J – Half Kneeling Sharp Exhales
reps 10
Tempo explosive
This exercise is a part of our Activation/Excitation. It helps to teach muscles to turn off quick so we move with precision and great timing
Set Reps Tempo
1 10 Explosive
LMT
Rotational Foot Reach, Quick Release
reps 6-8 each side
load moderate
Tempo controlled
Set Reps Load Tempo
1 6-8 each side Moderate Controlled
LMT
Lateral lunge, 2 Arm Rotational Ward to Quick Release
reps 3-5 each side
Tempo explosive
Set Reps Tempo
1 3-5 each side Explosive
GAR LMT
MB – Head Preposition, Lunge, Turn
reps 6 each side
load light
Tempo controlled
Set Reps Load Tempo
1 6 each side Light Controlled