This block consists of 10 drills BUT they are done pretty fast and they are straightforward. It should take you around 7 -10 minutes at its longest.

Below are justifications as I know you love education. I will allocate number of drills to each step so you know what is what.

TERMINOLOGY & JUSTIFICATIONS

👉 BLOCK STRUCTURE: 'horizontal loading" means complete an exercise and move to another one WITHOUT coming back to the beginning.

👉 FLUID DYNAMICS (1-3) : to optimise fluid exchange to specific areas of the body. Blood, water, lymph and intersticia (Fluid between the cells)...fluid dynamics moves static fluid around, into the tissues.

Water is volumazing (creates space in the body) binds with fascia, make it more dynamic and shape stabilising. It’s also a preparation for receiving stress, helps body to create better physiological state.

💥 Strategies: Shear Foam Rolling (Rub & Scrub), Plucking, Voodoo Floss and other compression techniques, Nerve Floss (Eldoa), Whole Body Vibration (Power Plate), Active Stretching, Joint Distractions

👉 SMALL MOTOR UNIT RECRUITMENT (4-6) : to prepare neuromuscular system and the whole body joints to move with confidence and safety. To up-regulate type 1 motor units (tonic muscles) that are closer to the joints and stabilise them during movement. They are also harder to fatigue.

We are doing it by task specific actions such as forced breathing that calls upon deep core stability muscles or warding patterns couple with variety of breathing.

💥 Strategies: Warding patterns, forced exhalation and inhalation, positional isometrics, PNF stretch

👉 EXCITATION (7-8): To drive more neural demand into the system so it can up-regulate sensory motor integration. We excite the communication between nerve and muscle to feed proper motor sequencing.

We want to rapidly excite (stimulation, depolarisation) the Motor Units, both tonic and phasing muscles so they can turn ON (to protect us) but quickly turn OFF so we can move with the right timing and precision.

💥 Strategies: Any rapid release for any joints (bands are great here) OR Percussive breathing (inhale and sharp and fast exhale).

👉 STIMULATION: to improve sensory input, specifically enhancing proprioceptors. oculomotor function
and vestibular system.

Super underrated step of prep BUT super important, as you know!!!

💥 Strategies: eyes tracking, body-clapping, feet stimulation, reflexes, processing etc.

👉 ELASTICITY (9-10): it's a bridge between PREP PHASE and PERFORMANCE phase. Elastic drills are collagen and elastin based and help the body to be SHAPE STABILISING (move well with structural integrity). We do them both body-weight and with a load, linear and in different directions.

💥 Strategies: swings, pendulums, rhythmical drills, hops etc.

Do at least 3 rounds

Do at least 3 rounds