NEURAL ACTIVATION

Neural Activation exercises are movements designed to “wake up” the central nervous system (CNS) by specifically targeting muscle activation, essentially improving the connection between the brain and muscles. They are often used as part of a warm-up routine to prime the body for more intense exercise by enhancing muscle recruitment and firing rate before a workout. Enhancing proprioception (body awareness) helps the brain receive more precise information leading to better control and faster reactions. 

Many of the drills have a right or left foot first variation. Everyone has a dominant side. Whether it’s the hand you write with or the leg you kick with. When you differentiate each drill, you will find that a lot of athletes struggle when forced to use their non-dominant side first. Some athletes will take one step backward before taking one step forward. Some athletes will always lead with the dominant leg first. It’s important, especially with reference to First Step Quickness and appropriate reaction, that an athlete react with the proper foot first in a positive direction.

Neural Activation exercises are also an excellent opportunity to refine proper arm mechanics when running or jumping. Each exercise also has an appropriate arm action as well. A simple rule of thumb is opposite hand, opposite foot action. Proper arm action when running or skating is important because it helps maintain balance, counteracts the rotational movement of your legs, contributes to your overall running rhythm, and can even increase your speed by providing forward momentum and minimizing energy expenditure by keeping your body aligned and stable.

Be very aware, especially early on, of focusing on proper fundamentals.  Each drill has a specific purpose and provides another opportunity to refine your athletic skills.

2 MINI HURDLE LATERAL RUN – TOUCH / PAUSE

The 2 Mini Hurdle Progression offers an opportunity to work on both high knee recovery skills as well as lateral plant and go mechanics.

• Place two 6” mini hurdles parallel and 3 ft apart
• Stand lateral to either side of the mini hurdles in Athletic Position
• Beginning with the inside foot, quickly laterally run over both mini hurdles
• Do not pause after the second hurdle. Rather attack the single leg change of direction with a jab step keeping your center of gravity between both hurdles
• Quickly travel in the other direction and pause on the lead foot in a single leg stance after the second trip over both hurdles.
• Be quick and light on your feet.
• Your arm action should be at your sides, elbows bent at 90°, with hand action chin to waist
• Utilize Proper Run Mechanics as you laterally run over the hurdles
• Repeat this sequence facing the same direction starting laterally in the opposite direction