ViPR movement preparation

Regardless of fitness levels, every client’s body should be strategically prepared for proper functioning prior to activity, say Michol Dalcourt and Nick Luciano.

 

Human tissue is designed to be dynamic. With our modern lifestyles, however, skin, muscle and fascia have a tendency to become less dynamic. If any of these tissues lose elasticity, the whole structure begins to break down, becoming less efficient and effective.

A ViPR movement preparation program is designed to restore body-wide tissue dynamics, leading to superior movement efficiency and effectiveness while greatly decreasing the risk of tissue injury, be it chronic or acute stress.

The objectives of this preparation program are to:

  • restore dynamic tissue response in the fascia, muscle and skin through rhythmical movement
  • facilitate the muscular system to turn on and off
  • 3-dimensionalise the forces received into human tissue
  • up-regulate the nervous system with intent-driven movement.

These drills are designed to:

  • facilitate three dimensional motion in various combinations
  • induce metabolic thermogenesis
  • consciously up-regulate areas of myofascia which commonly manifest less-than desirable functioning
  • immediately improve upon the neural sequencing through those areas of interest
  • educate desired movement patterns which reduce the potential for injury
  • challenge ranges of motion which may allow desirable proprioception involvement
  • better align the cross-bridges and binding sites in the contractile fibres.

It is critical that we do not fatigue the central nervous system in the movement prep phase of a workout. Temporary local muscular fatigue is acceptable, but exhaustion is not. It should also be noted that much of the movement must come from the foot/ankle complex, hip complex and thoracic spine.

Each of these movement preparation drills suggestions should be regressed or progressed depending on the individual.

It is important to remember that for each drill, proper execution is accomplished (they are adapted from Chuck Wolf, MS).
1. Maintain length in the spine
2. Initiate the action from the hips
3. Reach from the scapula.

Here are a few examples of movement preparation drills from the ViPR Series ʻAʼ and ʻBʼ:

Anterior tilt, staggered stance (photos 1 & 2)


Benefits
• this provides a ʻdecouplingʼ stimulus to the pelvis
• extensibility and positional stability will be enhanced at the foot and hips.

Pre-requisites
• ensure the individual has adequate mobility through the ankle and hip structures
• ensure the individual does not have any limitations in the spine (i.e. limited
mobility and/or pain).

Preparation
• use the hold shown
• make sure the feet are comfortably staggered apart
• maintain a ʻtallʼ or straight spine throughout the movement.

Movement
• with the front foot completely on the ground and the trail foot on the toes, allow the hips to descend towards the ground and subtly translate anteriorly
• tilt only as far as the pelvis will move and avoid too much anterior tilt
• perform desired repetitions and switch sides.

Regression
• limit range of motion.

Progression
• add more dorsiflexion on the forward foot as you tilt.

Lateral tilt, staggered stance (photos 3 & 4)


Benefits
• this drill is an excellent way to mobilise the hips
• mobility and positional stability will be enhanced in the lateral line of myofascial structure.

Pre-requisites
• ensure the individual has adequate mobility through the lateral hip structures and
thoracic spine
• ensure the individual does not have any limitations in the spine (i.e. limited
mobility and/or pain).

Preparation
• use the hold shown
• make sure the feet are comfortably staggered apart
• maintain a ʻtallʼ or straight spine throughout the movement.

Movement
• with the front foot completely on the ground and the trail foot on the toes, align the
ViPR lateral to the hip
• initiate the action by leaning the hips to one side, maintaining length in the spine
• as a result of the hip excursion (i.e. lean), tilt the ViPR in the opposite direction
• perform desired repetitions and switch sides.

Regression
• limit range of motion.

Progression
• add a vertical arm reach with the free hand.

Lateral shift into lift, wide stance (photos 5, 6 & 7)



Benefits
• this drill will enhance hip mobility and positional core strength
• pelvic floor stability and hip mobility will be improved.

Pre-requisites
• ensure the individual has adequate mobility through the medial thigh and thoracic spine
• ensure the individual does not have any limitations in the spine (i.e. limited mobility and/or pain).

Preparation
• use the hold shown
• make sure the feet are comfortably wide apart
• maintain a ʻtallʼ or straight spine throughout the movement.

Movement
• begin by shifting the hips to the reaching side and loading that leg
• the opposite leg should be straight
• perform a shift first (with the ViPR parallel with the ground), then move the trail hand overhead, as shown
• perform desired repetitions and switch sides.

Regression
• limit range of motion.

Progression
• add more weight.


Michol Dalcourt
An educator, author, trainer, inventor and industry leader in human movement and performance training, Michol is also a former recipient of the PTontheNet Presenter of the Year award. Based in California, he is the author of numerous articles on human design and function, the creator of a series of performance videos and the developer of the RMA model, an athletic model for high-performance training.

Nick Luciano, BSc (Exercise Science)
Nick works as a Global Master Trainer for FitPro developing ViPR content. He entered the fitness industry following a kidney donation which ended his career as an Army Ranger in the US Special Operations. Following his military service, Nick gained his bachelors of exercise science degree from the University of Delaware, as well as NSCA-CSCS, AAHFRP-MES, and IOM Mentorship qualifications.

 

 

Learn from Michol’s extensive athletic training knowledge at FILEX 2013, where he will be presenting:

  • Warding patterns for athletic gains ● A1K
  • ViPR ‘Shift’training ● A3I
  • The physiology of elite performance in water ● B4H
  • FILEX Forum – Functional Training – What does it mean? with Mark Buckley & Linda-Joy Lee ● B5B
  • Building effective ViPR group workouts ● C2M

PLUS, check out these additional 1-day ViPR pre-convention workshops

For more information on Michol’s sessions or the pre-convention workshops, check out the fully interactive site at www.filex.com.au where you can also register for the convention or the all-inclusive PT Gold Pass package that includes access to the PT Business Summit and the PT Breakfast events.