What is the most consistent movement or strength dysfunction that limits performance?
When the pelvis is out of its neutral alignment it can lead to poor performance and eventually cause an injury. To ensure proper alignment I recommend doing a general warm up then using a foam roller to massage the six important points on the pelvis. After that do a variety of squats and lunges to balance the pelvis before loading or doing dynamic warm-ups. Transcript: "Hi, Jim, that's a great question. What is the most consistent movement or strength? Dysfunction that limits performance? I'm going to look at this and term and answer this in terms of what I see all the time that can eventually lead to an injury and or / / poor performance in their movement, abilities, as well as their strength and that is when the pelvis is out of its optimal position. So we sometimes say out of its neutral alignment and or we have a Function. So you realize this that when the pelvis, it has an up slip and or rotation, then the tensional balance throughout the entire system becomes off. So how we strike the ground when we run is off how I, how my body shifts. Its weight is off. So I'm not going to be as strong because as soon as I try to do something like a squatter, a lunge in my pelvis is is up slipped and rotated on one side and or just rotated opposite of one another. Then the way we receive forces is not very efficient. The hip joint itself is probably not in its instantaneous axis of rotation, the foot and ankle is probably not rotating pronating supinating all at the right times. And of course, that's going to affect all of our motor programs. So one of the things I always do with all the athletes. The first thing they do when they come in, as they do a general warm up just to get some sir. Elation going as I call Global circulation, then we do some local circulation in the form of rub and scrub around the pelvis. We take a foam roller and we wiggle against that and make sure that we line up our pelvis. So we go to Six really important points on the, on the pelvis. We go to the lumbosacral Joint, we go to the sacroiliac joint, we go to the iliofemoral Joint, we go to the pubic symphysis, we go to the greater trochanter, and of course we go to the missing one. on the they say iliofemoral joint. Anyways, those are the places that we go to and make sure we get a good rub and scrub in there and then we do a variety of different squats, body weight, and lunges to make sure that we balance the pelvis out before we ask them to load or to do any of their Dynamic warm-ups."
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What is the most consistent movement or strength dysfunction that limits performance?
When the pelvis is out of its neutral alignment it can lead to poor performance and eventually cause an injury. To ensure proper alignment I recommend doing a general warm up then using a foam roller to massage the six important points on the pelvis. After that do a variety of squats and lunges to balance the pelvis before loading or doing dynamic warm-ups.
What are your opinions on “knees over toes” guy?
One thing I'd like two-time Over Tokai to address is the relationship of the pelvis to the knee relative to the toe when squatting. If the knees go past the toe with a neutral pelvis, there can be a lot of shear forces on the patellar tendon and ACL. However, if we drive the hips back at the same time, then there is lots of safety as the responsibility is shared across multiple joints.
What does a good warmup before athletic performance look like?
Preparing for athletic performance involves four key steps: fluid dynamics, small motor unit recruitment, activation and stimulation. Fluid dynamics refers to improving circulation in the body, while small motor unit recruitment is about teaching muscles to turn on and off. Activation is getting the muscles to shut off quickly while stimulation is activating the eyes, hands and feet. These steps help prepare athletes for their specific sport, such as shooting a ball, passing, running, or changing directions.
What are ways you can ensure your lower back stays neutral/healthy when performing odd position lifts?
When lifting objects in weird and odd positions, it's important to make sure that your shoulders stay as wide as possible and your spine stays as long as possible. This will help create leverage and anchor your body into the ground so you can feel safe and secure when lifting.
Any advice for dealing with tight hip flexors?
To answer your question, it depends on the type of “tightness” you’re feeling. If the hip flexor is chronically shortened and there is difficulty getting extensibility, then stretching can help. If the tension is too much and the tissue is locked into an extended position, then compressing the tissue with a foam roller while moving through some hamstring curls, side to side swings, and rotations can help relieve the tension.
How important are foam rolling, stretching, massage and similar tools for injury prevention and how often should you use them?
Foam rolling stretching and massage can be important for injury prevention. They should be used as part of movement prep, post-training recovery and before bed to help facilitate a good night's sleep.