POLY2PLYOS SPECIAL FOCUS- Zeroing in on Imbalances

POLY2PLYOS SPECIAL FOCUS- Zeroing in on Imbalances

A focus on Sport Skill Enhancement

The Poly2Plyos area of Special Focus programming can be divided into two main perspectives: body regions and specialty skills. There is often an overlap in the two areas, and indeed an overlap with other Poly2Plyos programming. As an example, pursuing an improved vertical jump may entail programming from this folder, require specific imbalance minimisation in the ankle region, and benefit from the challenges of the Plyo Zone. There is no magic or secret exercise here that will suit everyone…

The body regions section has been developed because of the very real presence of imbalances and insufficiencies that restrict development and ultimately result in injury. And we all have imbalances and inconsistent movement patterning. Some of these are developmental, as with passive or underdeveloped feet. Some are injury related, as is seen with ankle sprains and knee issues that result in compensatory movement patterns. And some are more sociological, as with increased sitting time that has occurred in the past few decades with computer time. The loss of squatting abilities and the erosion of hip-Core capabilities has and is causing a litany of problems.

The specialised skills area relates to lifestyle and sport-styles where certain movement patterns are repeated and an integral part of the activity. The area of vertical jumps has been mentioned— a part of various games and a skill that has crossover into other explosive and elastic skills. But the area of Special Focus is not always sport related. Activities such as getting out of a chair or climbing stairs are examples of lifestyle issues that are often ignored or are learned in faulty manners that have inherent imbalances. Correcting some of these has implications for lifestyle at all ages and stages as well as having crossover effects into sport and dance.

Regardless of the source for these imbalances and reduced competencies, they can all be modified and minimised so that the impact they have is discontinued. Everyone seems to be able to pick up when someone walks or runs with fluidity or grace—it doesn’t take a degree in biomechanics. That difference may well start with some programming from Poly2Plyos that takes a positive view of how well we can move.

Knee Stability: Foot to Hip via Knees (095)

The knee joint only has one dedicated muscle with the remainder of muscular support coming from muscles above and below that attach across the joint with tendons. Since the knees are an area receiving a great number of both wear-and-tear and accidental injuries it is always worth giving the region some attention. The Foot to Hip via Knees programme is a valuable addition to any active programme and to personal fitness because of the integrated approach that looks at the hips and lower legs as the sources of both strength and power. The selections use a variety of directional polymetric tensions and body alignments to create a focus on mobility and stability networks that involve a large percentage of available supports to the knee.

Price: £19.99 / $24.99 / €18.99

Knee Stability: Foot to Hip via Knees (095)

LOW BACK BLUES 3 (097)

For those on progressive or high intensity programmes a bit of back stiffness or ache can be a common outcome. It takes time for different regions to adapt. In addition, the Core region is constantly adjusting to the humanness of off-centre and imbalanced postures. The Low Back Blues 3 programme is a series of hip-Core specialties designed to supplement overloads from other dynamic work so that the Core region remains supple and responsive. Regular usage offers a safety net for the occasional misstep or faulty landing that can lead to chronic pain or injury. The series is a stand-alone tier that fits well into other dynamic work as an active rest tier. Most people wait until the lower back or hips feel pain before responding… with the Low Back Blues you can ensure that you never get to that point.

Price: £19.99 / $24.99 / €18.99

LOW BACK BLUES 3 (097)

BEGIN WITH THE FEET (096)

Almost everyone can benefit from supplementary work for the lower legs. Why? Simply because wearing shoes and sitting too much erodes the natural fitness of the lower leg and foot musculature. Begin With The Feet is a PrePrep programme for those who are starting on overload or dynamic landing progressions, or have experienced layoffs or inattention to foot mechanics. The exercises are selected for their excellent carryover benefits to day-to-day moving around and to active lifestyles. The joy of this type of work is that it can be done any time, every day. The objective is to enhance muscle-tendon usage and prevent injury to the feet, knees and hips. Don’t wait for pain to give you incentive… start now and feel the differences!

Price: £19.99 / $24.99 / €18.99

BEGIN WITH THE FEET (096)

YOU ARE GROUNDED 2 (078)

Adding complexity to a foundation exercise is one way to enhance the motor patterns and increase the challenges without undo energy cost. That’s exactly what You Are Grounded 2 is about. The hip-ankle connection from other programming is made more challenging with light MedBall additions and wider mobility ranges. These complexity differences feed the motor specificity required for locomotive and sport related activities.

Price: £19.99 / $24.99 / €18.99

YOU ARE GROUNDED 2 (078)

YOU ARE GROUNDED 1 (077)

Somewhere between static stances and bouncy plyometrics is a transition zone that strengthens and stabilises with smooth moves. You Are Grounded 1 is where it starts. Do you need it? You bet! We all have imbalances and inconsistencies that need attention regardless of age and stage. This little programme places an emphasis on the hip-ankle connection (with the knees in between…). A portable programme, this one is a must-have for all conditioning levels.

Price: £19.99 / $24.99 / €18.99

YOU ARE GROUNDED 1 (077)

BETTER BRAKES 1 (066)

Better Brakes 1 (066) - Within sport and dance many skills involve an ability to stop within a short time. Directional shifts, halted movements, takeoffs…the lists go on. Without this skill, there is a higher risk of joint collapse and unbalancing. There are two key factors that drive the development of these skills, and they start developing when we are very young. The ability to move effectively is one feature, with the other being joint and soft tissue protection. Better Brakes 1 is the first of a series of progressive programmes that develops performance and protection in parallel. The six exercises emphasise conditioning for muscle-tendon groups of the hip-knees and ankles. This is one of those foundation programmes that is portable, adaptable, and provides outstanding benefits.

Price: £19.99 / $24.99 / €18.99

BETTER BRAKES 1 (066)

BETTER BRAKES 2 (067)

Better Brakes 2 (067) - Managing braking action skills such as reaching lunges, directional changes, and takeoffs require exceptional levels of total body mobility and stability. Repeating competitive skills has the risks of habituating faulty postures and patterns that limit development. With preparation programmes, imbalances and insufficiencies can be addressed more completely. The second programme that focuses on this issue is Better Brakes 2. The six exercises use anchored bracing and stride stances in combination to challenge the entire leg and hip complex to adapt to high tensions and multiple reps. The split stance postures also add to stability challenges and knee protection. If you are looking for a unique 15-20 minute preparatory blast, then this is a great place to start!

Price: £19.99 / $24.99 / €18.99

BETTER BRAKES 2 (067)

BETTER BRAKES 3 (069)

BETTER BRAKES 3 (069) - While the first two Better Brakes programmes use static stances and high tensions, the third in the series begins to transition to higher force-velocity skills. The programme is Better Brakes 3 (069) and the objective is to begin development of effective reactive skills by using light rebounds. The use of polymetric tensions from the foundation programmes is used in faster time frames so that joint stability in the knees and ankles keeps alignment during the shorter ground contacts. These six exercises carry over well to plyometric and skill training by enhancing the quality and patterning of ground contacts. The programme is adaptable to different directions and angled work and always presents a challenging workload as competency increases.

Price: £19.99 / $24.99 / €18.99

BETTER BRAKES 3 (069)

BETTER BRAKES 4 (068)

Better Brakes 4 (068) – Programming for Better Brakes takes a dynamic leap with a series of six light plyometric selections that are performed as rebounds. A variety of hip heights and rhythms add to the challenges are a major part of this unique set of exercises. The series can be performed on its own or alongside other tiers of dynamic work. The exercises are shown as forward-back rebounds that can adapt to angles and twist as competency evolves. The lighter landing forces allow for velocity and ground reaction times to improve while retaining all the challenges of other Better Brakes selections. Here is where you develop consistency and precision alongside landing management skills that enhance higher intensity braking skills. From the ground up the movement chains and stability networks grow in capability to support training and competition readiness. Get into the rhythm, get into reactions, and get into performance growth.

Price: £19.99 / $24.99 / €18.99

BETTER BRAKES 4 (068)

BETTER BRAKES 5 (065)

Better Brakes 5 (065) – One of the best ways to enhance braking skills to insert a few MedBall throws. These have the advantage of shoulder-Core actions that work from the top down in addition to the ground up. Better Brakes 5, the fifth in the series, uses a variety of stances and anchoring postures to work muscle tendon group to use higher force actions in parallel to stability networks. A light MedBall allows the rhythms and velocities to remain effective while the hips and legs move with agility and precision. The six exercises are unique to Poly2Plyos as they use anchoring background from other exercises and add velocity and rhythm. Bilateral stances allow for very high force applications while unilateral stances are biased towards stability. If you need a bit of throwing variety and braking abilities, then this programme will be a great inclusion into your programming.

Price: £19.99 / $24.99 / €18.99

BETTER BRAKES 5 (065)

STABLE ABLE KNEES 1 (061)

STABLE ABLE KNEES 1 (061) - The first of the series of Stable Able Knees sessions is designed with lower complexities and challenging Polymetric tensions. The designs integrate knee joint mobility and stability with hip and ankle dynamics, creating a good carryover to sport and dance skills. The six exercises contain a mix of bilateral postural stances and hip heights to ensure that mobility-stability development occurs at a range of leg positions and angles. Designed as a full tier that can stand on its own, the selections can be integrated with other exercise tiers. On its own the programme is portable, adaptable and takes about 15-20 minutes to complete. Athlete suitability ranges from creating a foundation for protective conditioning to being a stage in return-to-play after time off or following rehab programming.

Price: £19.99 / $24.99 / €18.99

STABLE ABLE KNEES 1 (061)

STABLE ABLE KNEES 2 (060)

STABLE ABLE KNEES 2 (060) - The second of the series of Stable Able Knees programmes increases complexity using different postural stances. The ability to maintain a high level of stability and consistency while performing dynamic sport moves or even to walk around without holding the leg rigid begins with ensuring that there is good level of strength from the hips through to the foot anchors that maintain alignment in the knees. High tensions from the foot anchors in combination with torso and MedBall movements create a series of six exercises that challenge all the mobility-stability muscle tendon units to adapt and become stronger. The protection value for the knees is immense as it evolves along with the performance values.

Price: £19.99 / $24.99 / €18.99

STABLE ABLE KNEES 2 (060)

STABLE ABLE KNEES 3 (059)

STABLE ABLE KNEES 3 (059) – The third in the series of Stable Able Knees adds to complexity by adding a fatigue resistance challenge to the various stances. The stability networks need to surpass target skill demands to avoid compensatory movements and faulty foot placements. With this series of six bilateral and split stance exercises a base level of conditioning is established that can then be expanded to higher reps. The programme is very adaptable and portable. It can stand on its own as a 15-20min session or fit in as an insert with other dynamic work. The knees are always working to keep alignment and positioning with the benefits showing within a short time. Training competency improves rapidly with this background due to enhanced consistency of movement. These exclusive exercises from Poly2Plyos reward you quickly and never need leave the programme.

Price: £19.99 / $24.99 / €18.99

STABLE ABLE KNEES 3 (059)

STABLE ABLE KNEES 4 (058)

STABLE ABLE KNEES 4 (058) – The fourth in the series of Stable Able Knees makes use of wall anchoring and bracing that allows for very high tensions to be generated and held as the knees work to maintain alignment. The stances use a mixture of squat and lunge postures, with the lunge poses requiring work using both leg stances. There is a high level of mobility-stability demanded here along with the development of fatigue resistance. The six exercises fit in well with stride development as well as having a bias towards knee joint stability. The series can be performed on its own for a high-tension blast or be a part of several tiers of body work and plyometrics. Once familiarised, exercises can also be extracted for use as an active rest during training or competition prep. The benefits accumulate quickly to meet and surpass the needs of the target skills.

Price: £19.99 / $24.99 / €18.99

STABLE ABLE KNEES 4 (058)

STABLE ABLE KNEES 5 (057)

STABLE ABLE KNEES 5 (057) – The fifth in the Stable Able Knees series has more variety and intensity with its six selections of anchored and braced exercises. The exercises also target specific postural issues such as sway, lurching and instability. The knees are part of every exercise as they never rest in their duty to keep alignment. The series is portable and suitable as a stand-alone series or as part of longer grouping of bodywork tiers. It is worth noting that there are several selections that can be extracted for isolated attention to address individual concerns such as lateral sway. Because these selections are exclusive to Poly2Plyos programming they may be unfamiliar to many athletes and feel mechanical at first. This uncertainty disappears quickly as the patterns and stability sensations begin to produce benefits to take to training and competition readiness. If you have 15-20 minutes to spare for the long-term stability of your knees this may be just the programme for you!

Price: £19.99 / $24.99 / €18.99

STABLE ABLE KNEES 5 (057)

ANKLE BUILDERS 1 (063)

ANKLE BUILDERS 1 (063) - With ankle sprains being one of the most common of injuries in sport and dance a need for ongoing protection is warranted. First to bridge the gaps between being pain free and the ability to manage higher force-velocity ground contacts, then to prevent chronic plateaus and injury to other regions. Ankle Builders 1 (063) is a lower complexity and high demand programme of six exercises. The six are all unilateral in nature, with hip or MedBall moves challenging the stability networks of the lower legs and feet on up through the hips. The exercises are portable and adaptable to different stages of development, and the programme is a great insert into other dynamic work as well as a stand-alone. The ankles need to work regularly to keep up with the development of skills and the bigger movers, and this programme is tailor-made for that purpose.

Price: £19.99 / $24.99 / €18.99

ANKLE BUILDERS 1 (063)

ANKLE BUILDERS 2 (062)

ANKLE BUILDERS 2 (062) - Continuing the series of focused programming for the ankles, Ankle Builders 2 (062) is made up of six exercises using unilateral stances that challenge stability networks at a high level. The complexity factor is slightly higher with more range of motion and postures that challenge the lower legs and feet to adjust constantly. The objective is to strengthen the family of muscles that need to work together to avoid being overloaded by higher force work. This series of exercises is well-suited to everyday work as it only takes about 15-20 minutes to complete and requires only a small space for application. You may feel awkward at first with these exclusive exercises, but the advantages become obvious within a short time…go for it!

Price: £19.99 / $24.99 / €18.99

ANKLE BUILDERS 2 (062)

The Low Back Blues 2 (51)

The Low Back Blues programming has been used for decades with sport and leisure participants. The success of the programme is due in part to using a framework that ensures mobility and stability adaptation along several planes of action…human motion is not just a matter of bending forwards or backwards. The Low Back Blues 2 looks at the spinal action of extension. Simply, the exercises try to lengthen the torso using the muscle-tendon groups that connect every vertebra to one another. The extension actions here are coupled with slight side bends and twists to ensure that more musculature is involved with each action. Many of us slouch and sit too much, and this type of programming is successful at countering some of that habit. The programme of six exercises come from a library of dynamic posture work usew with a range of participants and is redesigned by Poly2Pyos as part of a series that can be used as homework, as part of other groups of exercises, and as an active rest interval in training.

Price: £19.99 / $24.99 / €18.99

The Low Back Blues 2 (51)

The Centre of Power 1

This programme is the first of several that focus on correcting dynamic posture imbalances and insufficiencies that originate in the hips and radiate out to the feet. The series is built upon the premise that minimising patterns limiting performance and causing injuries can occur with developing specific strength before introducing power-based skills. The Centre of Power 1 is a challenging set of six dynamic exercises that require keeping the hips from shifting towards the grounded leg when overloads are applied. This programme and programme series will appeal to those who use high force-velocity ground contacts, sprints, cuts and cornering, and off-centre landings. The intent is to build a base that will manage high force landings and contacts and have the capacity to apply multiple repetitions without compensation. The dynamic posture patterns that are targeted here are surprisingly common and worth correcting…Start now with Hip Strength and then Build the Power!

Price: £19.99 / $24.99 / €18.99

The Centre of Power 1