Weight Room

Implement The Basics

Trunk / Spine Isometrics. Seated

Standing, Split Stance, Half Kneeling (supported or unsupported), Half Kneeling Alignment. can go all 4 directions on the trunk. Or Single Arm (SA) – (Fwd or Bck)

Shown here SA Seated (primary focus spinal rotators isometrically.

The trunk rotation strength has numerous ESSENTIAL aspects. Shown here; w MLB for rotary patterns. Any other sport w heavy rotatory motions (softball, boxing/combat, tennis, golf, etc). General fitness / wellness for right / left symmetry for proper joint health and optimal muscle function

But take it a step further with regards to SPRINTING (or jogging or running). It’s obvious that on multidirectional motion, pelvic approximation leading into spinal rotation is important. But what about straight line linear sprinting.

Think about what happens with the leg cycle ar a max effort Sprint (especially one that comes close to or exceeds 20mph). When the leg comes through recovery phase (backside mechanics), the MOMENTUM of that leg motion puts emphasis on the spinal lateral flexors. Hence if the spinal lateral flexors are strong enough isometrically , they can withstand this momentum force. If NOT, it can drive that side up into a “hip hike”, causing a sub-optimal over-stride. The REASONING that Band Iso Trunk (lateral) is so important – strengthen the spinal lateral flexors.

Now, take this concept a little further. When the leg cycles from recovery to transition phase (and eventually into ground prep phase), the MOMENTUM of that leg action puts emphasis on the spinal rotators. Hence if the spinal rotators are strong enough isometrically, they can withstand this momentum force. If NOT, it can drive that side into a “pelvic rotate”, causing an extreme oversteps. The REASONING that Band Iso Trunk – SA is so important!

So this goes beyond simple “trunk strengthening”. This cam also be a extremely EFFECTIVE prep IMMEDIATELY prior to intense max effort sprint work.