Tissue and Nervous System Prep – Lower Body

SISS
Horizontal Loading

This preparation block is designed for Power.

THE MAIN GOALS OF THIS BLOCK ARE:

* to activate the nervous system
* preparing neuromuscular system and joints to move with confidence and safety in explosive movement
* drive neural demand into the system so it can up-regulate sensory motor integration
* increase sensory input

LAR ULT
Foot – Rub&Scrub (plantar, big toe, ankle ligament)
reps 1 minute each foot
Set Reps
1 1 minute each foot

Create heat in the foot

LAR ULT
LPHC Rub&Scrub
time 1 min each side
Set Time
1 1 min each side h:m:s

Focus on ASIS/PSIS/Pubis symphysis

LAR ULT
Knee Rub&Scrub
time 30s each
Set Time
1 30s each h:m:s

Create heat on the knee bones

ULT
Manual Mid-Foot Twist
reps 30s each foot
Tempo controlled
Set Reps Tempo
1 30s each foot Controlled

Twist the foot in the middle for 30s

LLT
Anterior-Posterior Resisted Walk
reps 30s
load moderate
Tempo controlled
Set Reps Load Tempo
1 30s Moderate Controlled

3s turn on, 3s turn off

LMT
Resisted Transverse Squat to Pigeon
reps 3s each side
load moderate
Hold 3s ON 3s OFF
Set Reps Load Hold
1 3s each side Moderate 3s ON 3s OFF h:m:s

3s turn on, 3s turn off

LLT LAR
Knee Lift-Quick Release
reps 3 each side
load light
Tempo explosive
Set Reps Load Tempo
1 3 each side Light Explosive

Splay grounded toes, lift the knee slowly, and quickly release

LMT LAR
Corkscrew, Transverse Lunge, Quick Release
reps 3 each side
load light
Tempo explosive
Set Reps Load Tempo
1 3 each side Light Explosive

Corkscrew unloaded foot, squat and quickly release

ULT
J – Bilateral Linear Hops
time 20s
Tempo controlled
Set Time Tempo
1 20s h:m:s Controlled

Keep hops rhythmical, use grass, wood or dirt

UMT
J – Bilateral Rotational Hops
time 20s
Tempo controlled
Set Time Tempo
1 20s h:m:s Controlled

Keep hops rhythmical, use grass, wood or dirt

UMT
J – Unilateral Lateral Hops
time 10s each
Tempo controlled
Set Time Tempo
1 10s each h:m:s Controlled

Keep hops rhythmical, use grass, wood or dirt

ULT
J – Half Kneeling Sharp Exhales
reps 10x
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 10x Explosive

Inhale through the nose for 2-3s and sharply exhale through the mouth