Bow and Arrow Mobility Flow for Rotational Athletes – Stick Mobility Exercise
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Bow and Arrow Mobility Flow for Rotational Athletes – Stick Mobility Exercise

August 10, 2019


What we want to show you today is
a nice little Bow and Arrow flow that addresses all the baseball players needs, to get them through the long season,
that long grind, and hopefully into postseason. So Neal’s gonna get going here, and he’s just gonna start kind of going through
one of our Bow and Arrow flows to show you what it can do for your players, and how it addresses all the needs and movements
that a baseball player will go through. So if we look, and as he goes through
I’ll just explain a few things. We’re gonna work on some active
dorsiflexion where it all starts. Can we produce force?
Do we get the body moving right? We’ve got lateral chains, we’re gonna get
some pushing and pulling going on. We got abductors right here working,
so get some stretch in there. Again, look at the position of the ankles,
it will be able to move through everywhere. And you’ll see how it’s seamless, it’s simple, effective, and really fast how he can just switch from position
to position to get in, so we got that nice contralateral. Getting way down there, say you know,
the end of a swing, of a pitch, of a throw. so what we’re trying to accomplish
here as he’s going through is, by using the stick, the bend,
the ground force, the isometrics, we are creating proximal stability
so therefore we can have distal mobility. We’re using push-pull. We are strengthening those end ranges and then so
we can overall they can own all of their movements. We’re warming up the shoulder. We’re addressing the oblique slings, the ribcage,
the lats, into triceps, to shoulders. I mean everywhere that we see
all the big injuries in baseball. So now as he goes out to the side, there’s where we’re gonna prevent all this
oblique, ribcage, lat problems going on. He’s getting active stretching hip flexors. We’re building some nice strength and stability
in this front leg and that glute and hip complex and then as he’s going through
he’s flossing those shoulders. So he’s opening them up, he’s preparing them for the
rigors of throwing. Getting a little deeper spiral line. So we can make sure we can get through the rigors of
throwing, hitting, diving for a ball, reaching for a ball. So as you notice,
he can accomplish a lot in a couple minutes here, just switching positions,
and we’re only really using the Bow and Arrow. So again, this is why that stick has to be strong and able to bend and resist
so it’s providing the adequate resistance. This would be a great active warm-up
and great active recovery. Everything just depends on the percentage that
we use and how much force we create in it. So active warm-up will probably be
a little bit higher than an active recovery. But again, if we look here we got the push, the pull, driving shoulder blades and scaps
downward so they’re nice and strong. So then we’re also building that
intrinsic strength for deceleration. So again, we’re creating mobility. We’re giving proximal stability,
we’re teaching intrinsic strength for deceleration. We’re getting push-pull effects,
we’re hitting all the major fascial lines, and then we’re also working on fascial
tensioning and deep fascial stretching. So that will help your ball players
get through the grind of a long season.

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