PERFORMANCE MOBILITY TRAINING
Move Better. Feel Better. Perform Better.
WHY PERFORMANCE MOBILITY TRAINING?
Put simply, postural misalignment creates sub-optimal movement patterns. Sub-optimal movement patterns can negatively impact performance and increase the risk of injury.
The application of an appropriate movement preparation technique, utilising an integrated approach combining flexibility, core, balance, targeted strength, and dynamic warm-up exercises, may improve force absorption and reduce the incidence of injury as well as create a stable foundation on which to build strength, power and performance.
Performance Mobility Training and the optimisation of movement quality have applications across populations, environments and athletes of all levels. All athletes, regardless of current activity level, can benefit from Performance Mobility Training.
THE PERFORMANCE MOBILITY CONTINUUM
Performance Mobility Training is a term used to describe the systematic process of identifying a neuromusculoskeletal dysfunction, developing a plan of action, and implementing an integrated corrective strategy. This implementation requires knowledge and application of an integrated assessment process, Performance Mobility Training programme design, and exercise technique. Collectively, the three-step process is as follows:
PERFORMANCE MOBILITY TRAINING PHILOSPHY
The primary objective of Performance Mobility Training is to optimise movement quality. This enhances performance, injury resistance, movement efficiency, and recovery.
Optimisation of movement quality is accomplished by minimising less-than-ideal motor recruitment strategies that result in observable postural distortion and movement impairment during identified during assessment.
Performance Mobility Training’s role is not to treat musculoskeletal injury after it has occurred but to reduce its likelihood in a currently healthy athlete. Performance Mobility Training strategies may also be applied post-injury after the athlete has received treatment and clearance from a healthcare provider such as a physiotherapist to return to normal activity.
Performance Mobility Training can either be programmed as specific workouts before engaging in Phase One – Stabilisation Endurance – of a RE:AL Athlete Performance programme, or included within the movement prep section of workouts at any of the six phases of a RE:AL Athlete Performance programme depending on the goals of the athlete and compensations identified during the assessment.
PHASE ONE: INHIBIT
The first phase in the Performance Mobility Training Continuum is to inhibit or modulate activity of the nervous system that innervates the myofascia of muscles identified as being overactive. One of the most common self-myofascial techniques (SMT) used to inhibit or modulate activity is myofascial rolling (aka self-myofascial rolling). This technique uses various tools such as a foam roller, roller ball, or handheld device.
PHASE TWO: LENGTHEN
The second phase in the Performance Mobility Training Continuum is to lengthen overactive muscles and myofascial tissues. Lengthening refers to the elongation of mechanically shortened muscle and connective tissue to reduce their resistance to stretch and increase range of motion (ROM) at the tissue and joint.
PHASE THREE: ACTIVATE
The third phase of the Performance Mobility Training Continuum is activate. Activation refers to the stimulation (or re-education) of underactive/lengthened myofascial tissue. Because human movement system impairments (muscle imbalances) include both overactive and underactive muscles, a comprehensive corrective strategy must also address the underactive muscles.
PHASE FOUR: INTEGRATE
The fourth and final phase of the Performance Mobility Continuum culminates with integration techniques. Integration techniques are used to re-educate the human movement system (HMS) back into a functional synergistic movement pattern. The use of multiple joint actions and multiple muscle synergies helps to re-establish neuromuscular control, promoting coordinated movement among the involved muscles. The first three phases of the Performance Mobility Continuum are similar to pulling out individual instruments of an orchestra to work on the re-education and refinement of individual performances. The fourth phase of the model adds the individual instruments back into the orchestra to relearn how to play well and in concert with others as a single integrated unit.