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Each session is 60 minutes in  length and breaks down as follows:

 

1.                  Self- Myofascial release (SMFR)-

A form of flexibility training that focuses on the fascial system of the body. It can be implemented before and after the session. The importance of SMFR is to break up and release cohesions or tight collagenous fibers within the muscle tissue. This process will help restore the body back to an optimal level of functionality for performance by resetting the soft tissue proprioceptive mechanisms.

 

The goal here is to increase muscle temperature, reduce joint viscocsity and prepare the cardiorespiratory and cardiovascular systems

3.                  Static/Active Stretching (as needed) –

Static stretching: A constant stretch of the muscle in which the end point is held for 10 to 20 seconds. It is the process of passive relaxation and lengthening of muscle fibers. Static stretching is done in efforts to prevent injury and muscle soreness.

Active stretching: Incorporated at the beginning of the workout. It is the component in which the athlete supplies his/her own force to the stretch.

 

4.                  Active Dynamic warm-up-

This component, comprised of flexibility, mobility, and stability, is interated through movement. Included are dynamic movement patterns that are foundational to specific sports and various movement skills. The dynamic  warm-up is important because it is a more specific preparation for exercise.

 

5.         Balance and Stability-

The balance and stability component requires the ability to maintain body position and/or a state of equilibrium. Also, this component involves reducing compensations and or dysfunctions along the neuro-musculoskeletal system (kinetic chain).  Exercises are designed to create optimum levels of stabilization strength and postural control in order to allow for maximum recruitment of joint stabilizers.  This establishes high levels of neuromuscular control and functional strength along the kinetic chain.  With the main objective being to provide a more efficient swim stroke, golf swing, and can improve thoracic range of motion.

 

6.         Strength-

The strength component also is centered upon exercises that involve the entire kinetic chain.  In each strength section there is a total body multi joint exercise followed by lower body and upper body multi joint exercises.  Most exercises will be closed chain or ground based as well as tri planar in nature.

 

7.         Core stability, strength, and rotary core-

Most movements begin and end with the core.  Therefore these sections will focus on efficient activation, stabilization, and force development throughout the core musculature.  Exercises that involve the extrinsic and intrinsic spinal stabilizers as well as the muscles that decelerate spinal rotation (rotary core) muscles will be emphasized.