FBC
TRAINERS » Workouts
Whole Body Mobility
Though many think of linear speed
as “all out” in a straight line, the type of speed used more often on the job combines joint mobility, agility and quickness. A foundation of strength and power adds explosive, controlled, skilled and fl uid changes in direction to produce whole body mobility. This is a critical asset to emergency person- nel reading and reacting in unpredict- able situations.
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Muscle, Joint and Whole Body Reactivity
Emergency services personnel train
for hours to learn the appropriate re- sponse strategies for various danger- ous situations. They must be so well trained that once a response plan is initiated individuals react with pre- cision under pressure. Training the “read/calculate/respond” spectrum creates muscles that comply with the mind’s commands providing a perfor- mance edge.
MICRO-HURDLE WEAVE
Set Up: The athlete assumes a low athletic position, core set, behind the fi rst hurdle.
Execution: The athlete performs an open step to shoot the lead leg
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through to fi nish in front of the sec- ond hurdle, match with the trail leg, shoot straight back with the outside leg, match with the trail leg. Repeat this down the line using the least number of steps possible without hit- ting the hurdles.
BOSU 1 LEG SQUAT TO MEDICINE BALL CHEST PASS
Set Up: Two athletes begin 6 feet apart, cores set and in athletic ready position. Both the coach and athlete place a sin- gle foot on the centre of a BOSU.
Throw: Drop into a single leg balanced squat position with the medicine ball at chest height followed by an explo- sive triple extension of the legs (hips, knees, ankles) and arms (shoulders, elbows, wrists) to press the ball to the partner.
Catch: Begin with arms extended to give partner a target; upon catch- ing the ball, absorb the force with the arms, brace the core and triple fl ex the legs teaching the whole body to disperse the force of the throw while maintaining balance.
Progression: Vary the medicine ball throw: 1 arm, 2 arm, shoulder to shoul- der, contralateral (stand on R leg and throw with L arm) to increase both the throw/catch and balance complexity.
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36 Fitness Business Canada March/April 2009
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