Multidirectional Movement for Summer
As the weather improves, and school is out, more of us venture outside to dabble in sports or play with our kids. Racquet sports like tennis, badminton and pickleball require multi-directional movement and quick start and stop actions and change of direction. So does playing tag with your kids, or playing pick-up soccer, baseball or football in the neighbourhood. These activities all challenge the body much differently than linear, consistent activities like biking, jogging or lifting weights. So, if you haven’t been playing sports over the winter season and if your training program hasn’t integrated multi-directional movement, start and stops, and agility, you’re risking injury if you jump right back in once the weather turns favourable.
Before you jump back into the action try a few of the following drills, for a few weeks before you “jump right back into it.” In addition, we’d recommend that these become part of your warm-up before you hit that court, field or playground.
The first movements are your dynamic stretches that mimic some of the body positions you may find yourself in as you lunge after a ball or child. They are to be done AFTER a general warm-up of say going up 5-10 flights of stairs, going for a brisk walk or doing some foam rolling.
Dynamic stretches: 1 set each of:
10e Lateral lunges
10e Curtsy lunges
Walking lunges and reach
Perform the second set of movements for 2-3 sets. Each set can be performed at increasing speed and intensity as long as they stay pain free and you feel “in control” of the movement.
Movement Patterns–
V DRILL- FRONT-BACK ACCELERATION- Perform 3 sets x 3-5 reps/side each set
• Place 3 cones on the ground in a V. Your starting point will be at the vertex of the V in an athletic staggered two-point acceleration stance. Once you’re at your vertex, remove that cone so it doesn’t become a tripping hazard but remember where it was, and always return to that Vertex “homebase”
• Accelerate towards the first cone and upon reaching the cone, drop low, and stop with the R leg forward, change directions and back pedal back towards the Vertex “homebase”
• Once you reach your homebase, accelerate forward to the opposite cone, this time changing directions off of the LEFT leg
• Repeat the drill until you’ve done 3 total V’s, backpedalling 3 x’s off of the Right leg and and 3x’s off of the LEFT leg
• Whenever changing directions in this drill, drop low, keep your feet straight, knees lined up over your toes and a stable core
• Perform 3-5 sets per side x 3-5 reps
• Rest or dynamically stretch your calves against a pole or wall for up to 1 min before going to the next drill
LATERAL SHUFFLE – 3 forward, 2 back
• Find an open space about 8-10 m in length
• Start facing sideways in an athlete ready positions
• Shuffle laterally 3 steps and back 2 steps so you end up moving towards your intended end point but with multiple lateral direction changes. Don’t worry if you’re moving 4 forward 2 back or 3 forward 1 back as long as you’re working the direction change and ultimately you end up at your end point
• Rest at your end point for 10-20 sec, keep facing the SAME direction and repeat the drill returning to your start position.
We’ve got lots more agility and movement patterns drills at both harder and easier levels that we integrate into our clients’ routines depending on level, injury status and goals. If you’re interested in moving more athletically or keeping up to your kids as you age, but don’t know where to start, consider booking an assessment with us today by calling 604-291-9941 or go to www.pitraining.ca.