Improved Performance Is Only 2 Minutes Away - Part 3: The First Drill

SATURDAY, AUGUST 7TH, 2010

NO CLASS

NOTE: Monday will be a regular class schedule. To see next week's class schedule navigate to yesterday's post.

Improved Performance Is Only 2 Minutes Away - Part 1: Developing a Model of Organization
Improved Performance Is Only 2 Minutes Away - Part 2: The Steps

Before we dive into the cool stuff, let's quickly go over a few principles that I’ve learned from one of my most admired mentors, Kelly Starrett (K-Star), of SanFrancisco CrossFit. K-Star has taught me much of the information that I am providing you with now.

Principle #1: "In our movements and performance we are paying a price to buffer bad positioning." Think about in this way. Limited range of motion (ROM) in one plane of the shoulder may very well affect the capability and performance of said shoulder in a different plane.

For information on body planes click here: Human Anatomy Planes

For information on shoulder articulations click here: Shoulder Articulations

Principle #2: In keeping with Principle #1, "You have to have full range of a joint in all planes in order for that joint to be normalized."

Principle #3: "When we strengthen one thing it may have direct or indirect effect on our other movements…working on handstand push-ups will improve my jerk for example. So what we’re saying here is that maybe working on my overhead positioning will possibly help some other things." Anyone who has done CrossFit for even a short period of time should personally understand this concept.



So now, without further ado…How the heck do we perform magic on ourselves coach?

I’ll teach you how to treat yourself today and Sunday I’ll give examples of someone going through all the steps so you can know how to identify, measure, and quantify change in yourself. It usually helps to see progress when needing to stick to any sort of program.

Here goes!

"The Weapon"

Get two lacross balls (about $1 at sporting goods store) and a roll of athletic tape.

Tape the lacross balls together lengthwise first.

Then tightly tape down the middle of the two lacross balls

The Drill

On a hard, flat surface, lie on your back with your feet flat on the floor. Place your "weapon" anywhere along your thoracic spine with your spine resting between the weapons’ indented middle, leaving 1 ball on each side of your spine.

Roll your spine up and down "the weapon" keeping it within the thoracic region (typically higher toward your cervical spine – neck – is where you’ll feel it the most) focusing on each joint segment and finding where you need to start the exercise (the most painful spot).
Once you’re on that spot raise your hands straight up toward the sky.
Lock you thumbs together and slowly bring you hands up above your head as if you were diving off a diving board. Once you’ve tested your end range of motion in this position lift your hands back toward the sky.

And, if you have any sort of coach worth speaking of, a good friend, a hated enemy, or a passerby on the street you have another useful tool that can aid you in keeping your rib cage depressed while you perform this drill.

Repeat this motion of raising and lowering your hands for at least 2 minutes. Move the ball either up or down your thoracic spine when you feel it necessary. You may stay on the same spot for the whole 2 minutes.

It’s also very effective to roll back and forth focusing on one joint segment at a time until that segment no longer feels tight. Make sure to maintain keeping your arms crossed over your chest as if you were giving yourself a big bear hug and take big, deep breaths as you rock from side to side.

Coach-Make-It-Hurt-So-Good-Justin
PerformanceQuestFitness@gmail.com