for Player & Coach

Within the Performance Treasure Map (PTM) and its Original K-Map, this article explains the rationale behind selecting leg lowering as a method to achieve core co-contraction and a neutral pelvic position. We will unpack the principles of joint mechanics and core stabilization to provide a comprehensive understanding of this approach.

What is the dead bug exercise? It is an exercise designed to increase intra-abdominal pressure and enhance stability in the sagittal plane, ultimately contributing to improved performance in activities such as jumping and sprinting. By unraveling the principles of joint and core mechanics, we will explain the correct technique and key points with accompanying video demonstrations.

What is drawing-in? It refers to an exercise where you gradually pull in your abdomen while exhaling, increasing intra-abdominal pressure. This article unpacks the principles of breathing and the core (inner unit), explaining the differences between drawing-in and bracing, as well as its connection to lower back pain.

Our most primitive and foundational movement pattern is breathing. This article delves into the principles of breathing and examines its connection to compensatory movements often observed during squats, known as ECSS (External Core Stabilization Strategy), as well as its relationship with Open Scissors Syndrome. We also provide a detailed explanation of the correct techniques, supported by video demonstrations.

"Those who master breathing, master movement." Breathing, our most primitive and foundational movement pattern, holds the key to understanding the principles of human motion. This article explores the connection between breathing (bracing) and performance, unraveling the mechanics of increasing intra-abdominal pressure. We will also provide a detailed explanation of the correct techniques, accompanied by video demonstrations.