Download Week 3 Reflections

In my reading of Cressey’s Characteristics of a Warm Up I learned some of the key
components to a dynamic warm-up. I also found it interesting that it mentioned how the dynamic
warm-up is an optimal time to include the implementation of corrective exercises to combat
underlying muscle imbalances. This is something I noticed first hand as Coach Kontos
implemented exercises into the warm-up to combat the weaknesses that were found during the
FMS testing of the volleyball team. Some key notes that I made from reading this article are that
the dynamic warm up should be preceded by soft tissue work (foam rolling) and should progress
from ground based exercises to standing. Also, progression should be made from single joint
exercises to multiple joint exercises. The areas of focus should be mobility at the ankle, hip and
thoracic spine; however, the hip will take longer because it needs to be moved through all three
planes of motion. Joint laxity should also be taken into account and modifications should be
made accordingly. Finally, I learned that it is more important to do 8-10 drills as opposed to 20
different drills as long as they are performed at a rate that increases one’s body temperature.
I learned that Boyle’s 8 Mobility Drills are the following: thoracic spine mobility which
is usually done after foam rolling, ankle mobility, leg swings, split squats, lateral squats,
rotational squats, wall slides, and the big X-band. In ankle mobility exercises, you want to rock
the ankle back and forth in a multi-planar fashion and not just hold it there for a stretch while
also making sure that the heel maintains contact with the floor. Leg swings are a great transverse
plane exercise for the ankle while lateral squats develop frontal plane mobility. In the lateral
squat it is important to avoid external rotation and keep the feet straight ahead. The keys to the
wall slide are that the scapula must be retracted and depressed while the hands and wrists remain
flat against the wall. This will allow the anterior shoulder to release and ROM will
increase. Finally the big X-band activates the entire posterior chain.
Robertson’s Mobility/ Stability Continuum taught me that the key factors involved when
examining mobility are the following: the architecture of the joint, soft-tissue length, and neural
control over the surrounding muscle groups. On the other hand, stability has active and passive
influences such as the joint capsule, ligaments, and the joint architecture which are all passive
and the motor control of the musculature and muscular strength which are both active. I found it
interesting that you cannot broadly say that you need to stabilize the knee joint but rather you
must understand that you need to stabilize it in the frontal and transverse planes and also,
mobilize it in the sagital plane. Stiffness was defined as passive resistance to stretching within
this article. Ultimately, it is not so much stiffness that causes issues but rather an imbalance in
the stiffness such as within the hip and lumbar spine.
From the Cressey Dynamic Warm-up Series I learned some coaching cues for certain
warm-up exercises. For the squat to stand, you want to grab your toes and push your knees out
with your elbows at the bottom. This exercise helps with ankle, hip and upper back mobility. I
learned that adductor lengthening is key to hip mobility and the split stance knee assists in this.
During the quadruped extension rotation it is important that the eyes follows the elbow and it’s is
important to shrug up and protract during the yoga push up while maintaining eccentric control
on the way down.