Video Series: Functional Training
Functional exercises must mimic – mirror – the movement patterns, which the activity (sport) presents, and the sequence of these functional exercises is just as important as the choice of exercise. For instance, in tennis, where the player serves forward, the functional training must reverse the serve motion – reverse training – to rebalance the deficits created during the game. Here are segments in which April and I have previously demonstrated individual functional exercise, but now will show proper sequencing.
In this series:
Upper Extremity Stability
Assume an elevated push-up position with the body aligned in a straight line with hands spread in a wider position outside shoulder range.
Spread the legs adjusting to the width of the hands for balance.
Touch the side of the nondominant hand with the dominant hand and return to the starting position.
Repeat the same movement with the nondominant hand for a total of 5-10 seconds.
Option: Bend the knees and perform the same movement. Build-up to 15 seconds.
Cross-Training (rotator cuff and core)
Augmented Squat Deceleration: Hamstring Eccentric-Only Loading
Using either a light rubber tube or dumbbells (no more than 10% of body weight combined), place the resistance in both hands – with arms extended close to the sides of the body, feet shoulder width apart.
If tubing is used, stand on the center of the tube – with each end of the tube in both hands. Adjust tube length to control for desired level of resistance.
Squat down to a position just above parallel, as if sitting in a chair. Once the terminal position is reached, let go of the tubing or dumbbells – making sure to account for a short drop to prevent contact with the ankles.
Option: Perform a single leg squat to just above parallel.
Stand up without resistance. Repeat for 10 reps.