Previously we gave some background you can read that here. Today we list some movements.
These movements are tools to allow you to develop skills that will feed into a bigger picture of more complex movements. So, on to the movements.
It’s simple and effective. It develops coordination, posture, plyometric strength, foot strength.
Can you roll forwards and backwards? Can you roll over your left and right shoulder equally well? Rolling challenges your spatial awareness to a high degree and it is the foundation of learning how to fall properly which is essential in contact sports.
The Turkish get up is a great movement it can be done as a warm up or as part of your session. It incorporates mobility, stability and Coordination in moving from ground to standing while holding a weight overhead. You can read our previous post about it here.
So now you have 3 things to use in improving body awareness. These are 3 of many. There are many options but these are good starting points. The next thing would be on how to incorporate it into your training?
· As a warm up
Use one or a combination of these as a warm up to your training session
· As part of a complex
The TGU is a great core movement to add to a strength complex
1A. Barbell Row 5 reps
1B. Bench Press 5 reps
1C. TGU 2 reps/side
OR adding in skipping as some low level plyo work
1A. Front Squats 5 reps
1B. Squat Jumps 3 reps
1C. Skipping 30sec/ 100reps
· As a finisher
Rolls can be a brutal finisher. The tumble dryer has rendered many an athlete incapacitated
Or continuous alternating TGU’s for time
Or just skipping to the rocky sound track
This will not make you a movement ninja this will not give you the awareness and abilities of a jungle cat. This is a starting point. It is actually a corrective process. The current model of fitness has been watered down and made so simple it has created weaknesses and shortcomings in people. Now we have to implement exercises to correct a lack of skill development or worse a loss of skill due to lack of use. Our lifestyles have become so movement deprived we have to add things in to (re)train skills.
The development of body awareness is a large and complex topic but it’s also simple enough to learn from playing. Move more, play more. You are more than a brain in a body…