Workout of the 7 days: 1-leg Supine Bridge with Hamstrings Catch
Created on January 24, 2022 at 3:29 pm, by Eric Cressey
Today’s visitor submit arrives from Cressey Athletics General performance – Massachusetts coach, Josh Zall.
The 1-Leg Supine Bridge with Hamstrings Catch is an physical exercise we have been prescribing additional often of late with a large amount of our extra innovative athletes at Cressey Sporting activities General performance. A dynamic “drop-catch” presents an array of gains for all athletes irrespective of their selected athletic endeavor.
When an athlete who is younger, untrained, or frequently hypermobile dives into this movement devoid of the capability to adequately decelerate, it can be too hard to push a worthwhile adaptation. For an training that begins in a static posture and quickly transitions into a dynamic movement that necessitates coordination, producing absolutely sure the athlete is proficient in normal hamstring toughness and motor command is important.
The potential to get into and keep a solitary-leg bridge is the only accurate prerequisite for prescribing this movement in a program.
The exposure to a co-contraction is 1 of the most significant prizes of this motion. A co-contraction is a simultaneous contraction of the agonist and antagonist muscles to stabilize a joint towards opposing forces, and the capability to develop a co-contraction is a vital for joint and connective tissue well being for athletes. With hamstring strains plaguing athletes of all sports, obtaining the means to develop a unilateral co-contraction and generate concentric activity with the hamstring in a lengthened posture is very important for lower limb wellbeing (assume initial make contact with and choose-off period of a sprint entrance foot strike in a pitcher’s shipping and delivery or any side shuffles).
A little something crucial to retain in head is that co-contractions are not a central anxious program phenomenon, so exposing your entire body to conditions where you have to have to co-deal when fatigued is crucial for connective tissue well being. With that becoming said, this is an exercising that I ordinarily plan for an athlete as accessory do the job or in a movement (sprint/agility) day in their software – ordinarily for 4-8 reps for each established.
A very simple way to regress to this motion would be to not allow for abnormal knee extension on the catch. The reverse would be genuine when progressing this movement — “catching” at stop-vary or near to finish-assortment knee extension would maximize the issues.
About the Writer
Josh Zall serves as a Toughness and Conditioning mentor at Cressey Sports activities Overall performance. He acquired a Bachelor’s Diploma in Sport and Movement Science at Salem Point out University, and has internship coaching working experience from both equally CSP-MA and Saint John’s Preparatory Academy in Danvers, MA.
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