Stability, Sport, and Performance Movement: Great Technique Without Injury

Front cover
......Page 1
Back cover
......Page 2
Copyright
......Page 4
Contents
......Page 5
Preface
......Page 7
Acknowledgments
......Page 8
Introduction
......Page 9
1. WHAT IS STABILITY?
......Page 13
Pillars of Functional Stability
......Page 14
Functional Stability in Sport
......Page 15
Directional limitation
......Page 16
Securing the planes of movement
......Page 18
Introducing unnecessary planes
......Page 20
Rotating through the kinetic chain
......Page 21
Collapse within the same plane
......Page 23
Securing your limbs
......Page 24
Optimal Performance Vs High Level Compensation
......Page 26
Loss of range of motion
......Page 28
Functional ridigity
......Page 29
Poor balance
......Page 30
Poor understaning of the movement required
......Page 31
Stress
......Page 32
Stability Principles in the Training Programme
......Page 33
Stabilisers and Mobilisers
......Page 35
The Local System
......Page 36
The Global System
......Page 37
The Central Control Zone: The Trunk
......Page 40
The Neutral Spine
......Page 44
The Anterior Chain
......Page 47
Relative Flexibility and the Central Control Zone
......Page 48
The Lower Control Zone: The Pelvis
......Page 50
The Posterior Chain
......Page 52
The Upper Control Zone: The Shoulder Girdle
......Page 55
Poor Patterns for Managing Forces in the Upper Control Zone
......Page 58
A Whole Body Approach
......Page 60
Posture
......Page 63
Breathing
......Page 68
Low Stress Abdominals
......Page 70
The Listening Foot
......Page 72
The Relaxed Face
......Page 74
Effortless Control
......Page 76
4. FUNCTIONAL ASSESSMENT
......Page 79
Section 1: Static Balance
......Page 82
Section 2: Functional Mobility
......Page 85
Section 3: The Lower and Central Control Zones: Pelvis and Trunk Stability Relationship
......Page 89
Section 4: The Upper Control Zones: Scapular Stability
......Page 96
Section 5: Basic Global Control
......Page 100
Expanding the Assessment Parameters
......Page 102
Functional Mobility Testing and Mobility Training
......Page 104
Jumping
......Page 118
Landings
......Page 119
Higher Level Trunk Control Testing for Jumps and Landings 
......Page 122
Higher Level Pelvic Control Testing
......Page 123
Momentum Control
......Page 126
Functional Assessment in the Elite Environment
......Page 133
5. BUILDING FLUENT MOVEMENT PHASE 1: ACTIVATION AND AWARENESS
......Page 139
Phase 1: Activation and Awareness
......Page 141
The Central Control Zone
......Page 142
The Lower Control Zone
......Page 150
The Upper Control Zone
......Page 158
Activating Stability Relationships
......Page 161
Functional Mobility
......Page 166
6. BULDING FLUENT MOVEMENT PHASE 2: INTEGRATION
......Page 173
Central Longitudinal Axis (CLA) Control
......Page 174
Integration of the Upper Control Zone with the Trunk
......Page 176
Lower Body-Tunk Integration
......Page 183
Balance
......Page 195
Mobility
......Page 198
7. BUILDING FLUENT MOVEMENT PHASE 3: GLOBAL COORDINATION
......Page 203
Global Coordination
......Page 204
Pulleys
......Page 207
Lunge-based Variations
......Page 210
Progressive Lunges
......Page 213
Swiss Ball Exercises
......Page 214
Walking Drill
......Page 218
Handstands
......Page 219
Combination Stability/Mobility/Balance Sequences
......Page 220
8. BUILDING FLUENT MOVEMENT PHASE 4: DYNAMIC CONTROL
......Page 223
Medicine Ball Exercises
......Page 224
Upper Body Loading
......Page 230
Dynamic Control
......Page 232
Swiss Ball Exercises
......Page 237
Full Flexion Pattern Development
......Page 242
Stability Reactions
......Page 245
Mobility
......Page 248
9. STABILITY ACROSS THE TRAINING PROGRAMME
......Page 251
Stability Principles for Warm-ups and Mobility
......Page 252
Body Weight Training
......Page 256
Elastic Resistance Exercises
......Page 257
Stability in the Gym Environment
......Page 260
Static Stretches
......Page 265
Planning a Session
......Page 271
Category 1: Awareness and Activation in a Simple Context
......Page 276
Category 2: Moving Well
......Page 290
Sample Session
......Page 302
11. SAMPLE PROGRAMS
......Page 303
12. NOTES FROM THE CLIPBOARD: TREATMENT PATHWAYS
......Page 317
APPENDIX 1: COMMONLY USED TERMS
......Page 333
APPENDIX 2: LIST OF COMMON PATTERNS
......Page 336
APPENDIX 3: SCORING CHARTS FOR THE BASIC FUNCTIONAL ASSESSMENT
......Page 337
BIBLIOGRAPHY AND REFERENCES
......Page 343
INDEX OF EXERCISES
......Page 351