Principles of Training Part 2

Principles of Movement Part. 2

1. Principles Continued
2. Midline Stability
3. Neutral spine head to toe
4. Body forms straight line
5. Support a roof
6. Active shoulders
7. Depress shoulder blades
8. Linking arm through shoulder to the body
9. Engage lats
10. Creates full body tension
11. Butt
12. Quads
13. Feel feet merge into ground in a corkscrew fashion


A key principal in movement is maintaining Midline Stability. It is essential that the spine is in its natural (S Shape) position otherwise known as a neutral spine. The body must for a straight line. As you will see and learn in the video, optimal performance, optimal efficiency is dependent on geometric angles or position and optimizing physics.

Your shoulders are active which involves a scapluar depression of the shoulder through the engagement of the lat muscles. This will increase the strength through linkage of your arm to your shoulder and the shoulder to the rest of the body. In addition, through this linking process you will enhance your performance due to the fact that you will be able to utilize the rooting effect and the ground through optimal energetics. Imagine your are a coil and that all your energy compresses the coil and when released gives you the strength and power to explode through the movement.

This activation of the lats, with the breathe into the core, the rooting of the feet and the contracting of the glutes (should feel a slight tuck under) which in turn contracts the quads thereby deepening your rooting effect by driving your heels and foot on the whole into the ground in a coil (corkscrew effect) giving you maximal muscular contraction and strength.

Less is more in training, which is contrary to popular belief. But, what is often lost is that what training really is aimed at doing is improving the Central Nervous System ability to produce movement in the effective, efficient manner required for the sport or movements you perform. More quantity and less quality with poor recovery and rest and a poorly designed system will lead to poor performance. The reality is most athletes never perform to their potential because of inadequacy in the training.

The foundation for success on the mat, on the field, in the gym, in life is done in the preparatory work day in and day and paying attention to every little detail. A well rested, well feed, strong program design, intelligent athlete will get more out of their abilities than a gifted athlete with a poor approach/training program.