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Training Considerations
 

In order to achieve the best results with Impulse Inertial Exercise Training you will want to be sure your subject is prepared with adequate balance and joint mobility.   Possessing proper range and basic control of motion will insure receipt of all of the benefits of this technology. Always evaluate and train motion technique first.   Then train the execution of power using the trained motion technique.   The following evaluation is a great start in preparing for the next step.   If the subject has good patellar stability and scapular mobility then it is time to move on to our workout programs.

 
Balance Evaluation
 

Because IET automatically engages muscle synergy it is an excellent tool for evaluating balance in motion.  Poor synergy results in poor equilibrium producing inefficient energy transfer and ultimately injury.   The IET motion evaluation is quick and simple.  Be sure to incorporate our STAR philosophy when using balance evaluation (see section on Training Philosophy ~ STAR). Click Here to read an indepth description of STAR.

Instability in two particular bones of the body causes the vast majority of injury and poor performance.    They are the patella and the scapula.   The first test is for patellar stability.  An unstable knee (patella) cannot conduit energy from the ground to the core and visa versa.  If the core cannot conduit energy from the ground it can not generate equilibrium nor conduit forces to the upper extremities, thus low performance.   Poor equilibrium is a precursor for injury.  The second test is for scapular mobility.  Poor scapular mobility prevents the core from utilizing the shoulders for balance and results in poor equilibrium.  This also prevents the larger back muscles (serratus, rhomboids, et al) from assisting in active arm motion depriving the shoulder of range of motion and creating an environment for rotator cuff and elbow injury.  Test both legs and then both arms. 

 
 

Patellar Stability

Use the exercise at left to evaluate patellar stabilization and core equilibrium.  With 7.5 pounds on the sled and the pulley at ankle level perform hip rotation with the active leg while the standing leg knee is slightly bent (10~15 degrees). Make sure the active leg heel crosses past the toe of the standing leg foot.   80% of body weight should be on the ball of the standing foot with the strap on the active foot (not the ankle).  15 or so reps demonstrate the subject’s abilities.   If the standing knee is unstable and balance is poor you are observing patellar instability.

 

Scapular Mobility

Use the exercise at left to evaluate scapular mobility and core equilibrium.  With 7.5 pounds on the sled and the pulley at shoulder level perform scapular push (protraction) with the active arm while the hand of the inactive arm is placed behind the head and the elbow pulled back parallel with the shoulders. Make sure the active arm elbow is straight with the entire action being at the shoulder.    80% of body weight should be on the balls both feet standing heel to toe.  Do not perform this exercise with trunk or hip rotation.  If the shoulder is not performing the action you have scapular immobility.    With scapular immobility expect to see issues of poor balance

 
 

Discovering and correcting instability and immobility problems will help greatly in producing a better injury free athlete.

If you or your subject have these deficiencies, correcting and developing proper performance can usually be accomplished in one training session.   Proceed as follows:

First address patellar stability.    Note; the subject may require a balance aid when initially beginning training.  For best results a staff, walking stick or broom handle will suffice as long as the hand grasping the stick is above hip level.  Always perform this training with the tonic technique. Train both legs.

Perform the same exercise as the test with 17.5 pounds on the sled with a set of 30 reps then rest for 2 or so minutes.  Place the weights on the sled in the following manner: 2.5 pounds first, 5 pounds on top of the 2.5, and 10 pounds on top of the 5.   The intensity should be low, looking for balance and knee stability.  If at the end of the first set, the knee is still unstable add 10 pounds (27.5 pounds on the sled) and perform another set of 30 reps with low intensity.   It may take as many as 3 sets before you see changes in stability.   When you see the knee responding in a stable manner, finish that set and rest another 2 minutes.   During the next set after about 5 reps remove 10 pounds while the subject is exercising.  Do not stop the exercise and remove the weight, continue exercising while the weight is removed.  The acceleration of the sled will automatically increase and for the next few reps instability will reappear and then the knee will again become stable.  Finish the set and continue the process with each successive set until you have 7.5 pounds on the sled.  At this point you will perform sets while the subject attempts to become less and less dependent on the staff for balance.   The easiest way to do this is to ask the subject to lift the staff off of the floor while exercising.  Generally this process takes less than 4 sets and with serious instabilities 8 sets or 12 to 20 minutes.

This new learned ability may be permanent though often it takes 3 sessions done on separate days for lasting effect.   The first session will be the longest with subsequent sessions generally being 3 sets.   This new skill set prepares the body for our STAR Workout Programs which will enhance the subjects’ motion knowledge on the field.   It is doubtful the skill will alone increase field performance(without programmed training i.e. STAR stabilization or STARv.5) .

Second address scapular mobility.   The process is the same without the need for balance assistance.   Perform the same exercise as the test using heavy weights to train initial motion technique.   As mobility progresses remove weight. If mobility regresses add weight.  

With these new skill sets, progress to workout programs and it is best to do so as soon as possible on the same day.

 

 

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