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Week of Mar 20 2023
 
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Week of Mar 20 2023


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This week, we'll introduce some terminology and a couple of foundation activities that can be performed on your own.

We use the term "anterior" to describe something on the front side of the body and "posterior" to describe something on the back side of the body. We use the phrase "posterior chain" to indicate the group of muscles and tissue that connect from the neck through the back, the buttocks (glutes), legs, and feet.

The other terms that we will introduce this week are "eccentric" (pronounced "eee-centric"), "concentric," and "isometric" contractions. A simple way to remember these terms is by thinking about when a muscle extends or stretches (eccentric) versus contracts or shortens (concentric). Isometric is when a muscle is activated, but it is neither lengthening nor shortening. You can perform all three actions in the following manner:

  • Hold a barbell (or any weight) on one arm away from your body
  • When you curl the weight up to your shoulder, you are performing a concentric contraction
  • When you allow the weight to drop down but resist the weight from hitting the floor, you are performing an eccentric contraction
  • When you extend the weight away from your body and hold it out straight, neither curling it nor letting it drop (thus resisting gravity), you are performing an isometric contraction

This video demonstrates all three types of actions and provides some context:

https://205sports.org/library/physical-development/ltad/isometric-eccentric-concentric/

Two important goals of athletic development are improving performance and reducing injury risk. Activities or exercises that aid in one goal often assist in the other. An imbalance between anterior and posterior muscle groups is a risk factor for injuries. Many soccer players have overdeveloped quads (thigh muscles) and underdeveloped hamstring muscles. Research indicates that hamstring injuries are the most common muscle injuries for soccer players.

Here are three activities that can be performed at home to work on the lower body posterior chain:

https://205sports.org/library/physical-development/lower-body-bw/glute-bridge-walkout%E2%80%8B/

https://205sports.org/library/physical-development/lower-body-bw/hamstring-curl-single-leg-with-ball/

https://205sports.org/library/physical-development/lower-body-bw/glute-bridge%E2%80%8B/

Summary of terms

  • Anterior
  • Posterior
  • Eccentric
  • Concentric
  • Isometric

 


   
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