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Before all lower body workouts my players go through a simple 3minute dynamic flexibility routine which is made of some of Eric Cressey’s Magnificent Mobility CD and some stuff by Joe Defranco. This focuses on activating the glutes and warming up the hip joint. Before upper workouts we do some band pull aparts and some external rotation work, this tends to concentrate on scapula retraction and shoulder health. This routine is for the ‘core’ of my squad. When we get a new player who has a low training age they will spend a lot more time on this kind of work and would also devote more time to VMO strength through sled pulling, split squat etc., and also lower back and hamstring strength through reverse hypers glute ham raises etc.
Every pre-hab programme is not invidualised but i group players into 3/4 per group who have similar aims. Obviously if someone has a specific problem area then they would get something specific.
In my opinion i find that younger players coming through the system have poor hip mobility and virtually no posterior chain strength-this is assuming we dont get to reach them until they join the professional ranks.
In terms of ‘core’ work I am not a big fan or recruiting your TVA and all of that stuff. I will include abdominal work but my opinion is if someone can squat a lot of weight with good form then their core is strong enough.