MAKING YOUR PREPARATION SPECIFIC

Posted on by BPSUniversity

PETE BOMMARITO MS, CSCS, USAW, MATCS

When planning out a preparation for the movement/speed/conditioning session for the day, it’s always a good idea to include a good amount of exercises that is as specific to the patterns that will actually be performed.  In the Preparation section of Bommarito University, there are 4 primary sections for Preparation to be performed at the beginning of all sessions.  And the overall Preparation can be best described as CNS Activation and Muscle/Joint Preparation Systems (CAMPS):

  • Support System Preparation – primarily the “impact” joints of the toes, feet, and ankle
  • Trunk/Spine Preparation
  • Suspension / Support / Trunk (SST) Systems Preparation – focusing on the “link” between the Support and Trunk/Spine which is the suspension system through the hips, knees, and pelvis
  • Unloaded Speed/Movement Preparation

When focusing specifically on the SST Systems Preparation, notice there is an extremely large volume of exercise choices in the database for all 4 sections.  The 4 sections of the SST are:

  • General movement/muscle prep and tissue temperature elevation
  • Local joint isolation
  • Joint mobility/stability
  • CNS activation

The exercises listed on Bommarito University in the CAMPS section are just a sample of thousands of exercises that can be used for preparation.  There are over 150 individual sample exercises just in the SST section alone.  For an athlete to perform every single one of these exercises before a session would take well over an hour.  It’s a given that an hour-plus of preparation is definitely not needed for a session.  The big key question becomes how to choose which exercises on which days.  Some of it needs to be individualized to the client and the specific medical and/or biomechanical needs.  But some exercise selection can also match the specificity of the day.  Some basic examples are outlined below for each of the main movement categories.

LINEAR ACCELERATION

The main focus for acceleration should be the full Support System Prep; and the SST System Prep that focuses on hip flexors, hip extensors, and hip separation.  An example of exercises out of the Bommarito Database for SST:

Section 1 – General Prep

  • HIP FLEXION / KNEE EXTENSION / HIP SEPARATION EMPHASIS
    • Activation Prep – Buttkick Raise; Walking Knee Hug Lunge
      • Activation – Walking Lunge; Walking Extended Lunge – pause
      • DECELERATION EMPHASIS
        • Activation Prep – Rhythm March – SLOW PAUSE
          • Activation – Explosive Rhythm Lunges

Section 2 – Local Joint Isolation

  • HIP EXTENSION EMPHASIS
    • Kneeling/Prone Hip Isolation Series
      • Kneeling Hip Extension – PAUSE and REFLEX
      • Prone Hip Extension – PAUSE and REFLEX
      • HIP FLEXION / KNEE EXTENSION EMPHASIS
        • Supine Hip/Knee Series
          • Straight (opp leg bent) – PAUSE and REFLEX
          • Bent Straight (opp leg bent) – PAUSE and REFLEX
          • Bent Medial (opp leg bent) – PAUSE and REFLEX

Section 3 – Joint Mobility/Stability

  • HIP/TRUNK MOBILITY/STABILITY EMPHASIS
    • Kneeling/Prone Hip Mobility Series
      • Kneeling hip extension/out – PAUSE and REFLEX
      • Kneeling hip extension/rotate/out – REFLEX
      • Prone extension/out – PAUSE
      • HIP SEPARATION EMPHASIS
        • Pushup Hip Series
          • Knee Drives
          • Knee Drive Switches

Section 4

  • RE-DIRECT FORCE EMPHASIS
    • Back Reach Run – half speed, ¾ speed, full speed
    • CNS ACTIVATION EMPHASIS
      • Linear Wall drills – singles, triples, rapid fire sprint (from Linear Acceleration script)

ABSOLUTE SPEED

Absolute speed, or maximum velocity, is obviously very similar to acceleration in the sense that it is movement in a straight line.  However, because it is moving at much greater speeds, and the leg is moving in more of a cyclical pattern (as opposed to the piston action of acceleration), the body must be prepared for these varying forces.

The Support System Prep through the foot/ankle joints will be similar, but just in lower volumes as compared to acceleration.  Instead of performing the entire sequence, probably just choosing two or three exercise sequences from this system is probably adequate.  Instead, the focus can be transferred more to the Trunk/Spine Preparation, which can make the absolute speed session much more efficient.

Trunk/Spine Preparation:

  • Alignment Position Band stabilization holds (from the right and left side) – since the athlete is set into a kneeling position with the hips separated, the force of the band coming from the right and the left side will emphasize the lateral flexors of the spine from an isometric standpoint while the pelvis is being stabilized in this split position
  • Forward Single Arm Sled March – the “heel dig and pull” action of the sled march will concentrically work the hip extensors.  While the force of the attachment of the sled is coming off of one side of the body (hence, the single arm position), the emphasis is being places on the rotators of the spine from an isometric standpoint as the hip is extending concentrically

SST Systems Preparation:

Section 1 – same as acceleration

Section 2 – same as acceleration

Section 3 – same as acceleration

Section 4 – now shift to more focus on absolute speed preparation

  • CNS ACTIVATION and HEAVY ECCENTRIC LOADS EMPHASIS
    • Ankling – half speed, ¾ speed, full speed
    • SL Stiff Leg Deadlift – PAUSE and REFLEX
    • Ankling to Buttkick – varying distances
    • Straight Leg March – SLOW PAUSE and FAST REFLEX
    • Straight Leg Skip – individual and continuous

LATERAL / FORWARD MULTIDIRECTIONAL

A movement day involving patterns of lateral shuffle, lateral runs, and/or any forward multidirectional day will place a great deal of emphasis on heavy forces across the foot/ankle joints for changes of direction, and using a lot of hip adductors and abductors in various multidirectional runs and motions.

For the absorption of force and re-direction of forces for changes of direction, the entire Support System Preparation would be appropriate.  For the choices of exercises for SST System Preparation, the emphasis could be as follows:

Section 1 – General Preparation

  • HIP EXTERNAL ROTATION EMPHASIS
    • Activation Prep
      • Hip Rotate (Glute) March – SLOW PAUSE and REFLEX
  • Activation
    • Hip Rotate (Glute) Skip – Rhythm individual and Power
  • Active Motion
    • Hip Rotate (Glute) Raise
    • HIP ADDUCTION EMPHASIS
      • Activation
        • Adduction Rhythm – varying speeds
  • Active Motion
    • Lateral Lunge – ROLL FOOT
    • Explosive Lateral Lunge – ROLL FOOT
    • HIP SEPARATION / ECCENTRIC LOADING EMPHASIS
      • Activation
        • Sumo Squat
  • Active Motion
    • Sumo Squat-outs

Section 2 – Local Joint Isolation

  • HIP ABDUCTION EMPHASIS
    • Side Lying Hip Series
      • Side Raise – PAUSE and REFLEX
      • HIP ADDUCTION EMPHASIS
        • Side Lying Hip Series
          • 30-deg Adductor Raise – PAUSE and REFLEX
          • 60-deg Adductor Raise – PAUSE and REFLEX
          • HIP FLEXION/HIP ROTATION EMPHASIS
            • Supine Hip/Knee Series
              • Lateral – rotate out (opp leg bent) – PAUSE and REFLEX
              • Medial – rotate in (opp leg bent) – PAUSE and REFLEX

Section 3 – Joint Mobility/Stability

  • TRUNK MOBILITY EMPHASIS
    • Standing Trunk Series
      • Trunk/Hip Rotations – SLOW and FAST
      • HIP/KNEE/ANKLE STABILITY
        • Standing Hip Series
          • SL Isometric ¼ Squat – front extension – slow
          • SL Isometric ¼ Squat – side extension – slow
          • SL Isometric ¼ Squat – side extension – slow

Section 4 – CNS Activation

  • DYNAMIC HIP MOBILITY EMPHASIS
    • Leg Swing Series
      • Linear – PAUSE and REFLEX
      • Lateral – PAUSE and REFLEX
      • CNS ACTIVATION EMPHASIS
        • Lateral Wall Drills – doubles (from Lateral Movement script)
        • Lateral Line Bounding – singles (from Lateral Plyometric script)

BACKWARD MULTIDIRECTIONAL

For a backward multidirectional emphasis, whether it is a backward run or a backpedal/anglepedal weave motion, will be really focusing on hip pivots.  Analyzing hip pivots from a biomechanical standpoint, it’s obvious that a lot of hip horizontal adduction and hip horizontal abduction occurs.   The preparation systems can then be emphasized with these two primary motions.  Just like with lateral and forward multidirectional, changes of direction will place a heavy emphasis on the Support System Preparation (for the foot/ankle joints).  However, one main difference is when executing the Support System Prep for backward emphasis days, the main focus should be on two exercise sequences from this database – Back Dorsiflex Series and Back Low Walk Series.  Instead of performing the entire Support System Preparation on the backward days, it might be more appropriate to just focus on multiple reps of just the Back Dorsiflex and Back Low Walk series.

For the SST Systems Prep, the following sequences have proven to be very appropriate for backward emphasis days:

Section 1 – General Preparation

  • HIP HORIZONTAL ABDUCTION EMPHASIS
    • Activation Prep
      • Back Pivot March – SLOW PAUSE and FAST REFLEX
  • Activation
    • Back Pivot Skip – rhythm individual, rhythm continuous, power
  • Active Motion
    • Drop Lunge, Explosive Drop Lunge, Explosive Drop Lunge-pause
    • HIP ADDUCTION EMPHASIS
      • Activation
        • Adduction Rhythm – varying speeds
  • Active Motion
    • In Place Lateral Lunge – FEET INVERTED
    • Lateral Shifts – FEET INVERTED

Section 2 – Local Joint Isolation

  • HIP HORIZONTAL ABDUCTION EMPHASIS
    • Kneeling/Prone Hip Isolation Series
      • Kneeling Side Lift – PAUSE and REFLEX
      • HIP ABDUCTION EMPHASIS
        • Side Lying Hip Series
          • Side Glute Raise – PAUSE and REFLEX
          • HIP ADDUCTION EMPHASIS
            • Side Lying Hip Series
              • Adductor Raise – PAUSE and REFLEX

Section 3 – Joint Mobility/Stability

  • TRUNK MOBILITY/STABILITY EMPHASIS
    • Lying Trunk Series
      • Supine Crossovers – PAUSE and REFLEX
      • Prone Crossovers – PAUSE and REFLEX
  • Kneeling Trunk Series
    • Alignment Thoracic Rotation – PAUSE and REFLEX
    • HIP/KNEE/ANKLE STABILITY
      • Standing Hip Series
        • SL Squat Touchdown – PAUSE and REFLEX

Section 4 – CNS Activation

  • DYNAMIC HIP MOBILITY EMPHASIS
    • Leg Swing Series
      • Forward/Backward Circles – SLOW and FAST
      • CNS ACTIVATION / EXTREME FORCE ABSORPTION/RE-DIRECTION EMPHASIS
        • Back Lunge Series (from Backpedal/Anglepedal script)
          • All 6 levels

As with any preparation for any movement script, the Unloaded Speed/Movement Prep can be a good substitution and change of pace.  However, for the concept of specificity, the exact scripts listed above can really be an efficient way to progress the forces required for the exact movements seen in the training.  Many example and variations of exercises can be substituted, but the main concepts can always be implemented for optimum performance.  To summarize:

LINEAR ACCELRATION

  • Full Support System Prep
  • SST Systems emphasis on hip flexors/extensors
    • CNS Activation emphasis on re-directing force

ABSOLUTE SPEED

  • Short, quick Support System Prep
  • Heavy emphasis on Trunk/Spine Prep
  • SST Systems emphasis on hip flexors/extensors
    • CNS Activation emphasis on technical mechanics of absolute speed and heavy emphasis on eccentric loading

LATERAL/FORWARD MULTI-DIRECTIONAL

  • Full Support System Prep
  • SST Systems emphasis on hip abductors/adductors and trunk stability
    • CNS Activation emphasis on dynamic hip mobility and low-grade plyometrics of absorbing forces through the edges of the feet

BACKWARD MULTI-DIRECTIONAL

  • Support System Prep heavy emphasis on forces in a backward pattern (Back Dorsiflex and Back Low Walk Series)
  • SST Systems emphasis on hip horizontal adductors and hip horizontal abductors and trunk mobility
    • CNS Activation emphasis on dynamic hip mobility and force absorption and re-direction in low, deep-bending positions

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