Velo University

ISOMETRICS Before reading through any of the following descriptions of isometrics and why they are important I wanted to state a few facts that were not mentioned in the video.... 1. We utilize all three of these variations before every single plyocare or drill day event. 2. The tapping you see during the end-range isometrics is to help the body create the mind-muscle connection and activate deeper and further into contraction. Try-it that shit really works! Isometrics are utilized greatly throughout our training both in the weight room and on the performance side. The primary reason we utilize isometrics in our training is because of their ability to help an individual gain strength and control over positional segments of movement. Quick nerd tip Real quick Long duration isometrics have been shown to have an analgesic effect on an area (pain-relieving) which is thought to occur because of the blood rushing to the area and the body's response to acute trauma. In general, we utilize three different types of isometric actions. 3 Different Types: 1 Yielding Isometric : Drill Sequence - We have the athlete held in a position while resisting the force just at their limit of motion. Weightroom - We may have an athlete take a barbell squat into a certain range of their squat pattern and hold for a specific length of time. 2 Overcoming Isometric : Drill Sequence - We have an athlete push against a resistant force out of a certain section of his separation position. Weightroom - We may have an athlete go to the wall and get into their sprint stance and push against the wall for a period of time just prior to then sprinting or jumping. We are hoping to capitalize on increased motor unit recruitment - thus greater force production. 3 End-Range Isometric : Drill Sequence - We have the athlete work at their end-range of either scapular retraction or external rotation. Weightroom - We will likely utilize this in a similar pattern and likely for increased motor unit recruitment at the end-range. A popular exercise is prone end-range shoulder external rotation.

Series 4: Drill Series w/ Mike Pascoe With each of our rewiring drills, we primarily utilize four different arm path constraints, working from most constrained to least constrained in an effort to provide altered learning environments. --> As an athlete, if you are struggling to feel connected, you may want to consider staying towards the beginning of these constraints as they will allow for the most density of positional awareness. <--... 1 FLIP-UP CONSTRAINT The first is the flip-up constraint, which puts the athlete at that 90/90 position we hope to see around front foot contact. 2 SCAPULAR-RETRACTION The second constraint is the scapular retraction action that we make on our way up to flip-up during our arm path swing. 3 FIGURE-8 The third constraint is the figure 8 arm path motion, which we utilize to help athletes capture a more natural arm path. 4 TAP & GO The fourth and final action that we utilize with these rewire drills is the tap and go arm action to simulate the most realistic to the arm's actual speed during the throwing sequence. Stay tuned over the next week or so to get a little deeper dive into each segment of these drills - and then later in November, I promise to put out something badass for all you guys to get a first-hand experience of what it is like to train with us. See more