The mobility side of Strength & Mobility has several facets in our program.
- Activation (or what most people call Warming-Up)
- Range of Motion
- Restriction Identification
- Prehab and Rehab
- Movement & Coordination Patterns
I will address the first one listed above – Activation.
To the 2015 XC team our traditional warm-up has been labeled, planned and executed with Activation in mind. The activation portion of practice needs to accomplish the following tasks:
- Prepare the athlete for the primary task of the day:
- Conversational Run
- Intervals, Bauers, and Hills (Oh My!)
- Strength Training
- Identify “How the Athlete is Feeling” so the staff can make individual adaptations to the planned training.
- Provide feedback to the coaches.
- Provide an opportunity to target the individual.
The athlete will show up to a practice or competition typically from one of three situations:
- They have just rolled out of bed.
- They have just left the classroom.
- They have just stepped off a bus.
All of the three afore mentioned environments involve a lot of non-activity. Therefore we need to activate!
We thought we could do better then having the athlete start off with a running, shuffling, death march of bad mechanics. (Exaggeration, but not by much.) So I am attaching our Base Activation for 2015. The Activation will vary on time of season, practice objective and methods, and race environment.
Here is our Base Activation. I will post more details, rationale, and explanations as the season progresses.