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.

LADDER DRILLS

Ladder Drills are a simple way to address and perfect numerous facets of Performance Training which include Neural Activation, Coordination, Body Control, Speed Mechanics, and First Step Quickness. It’s also the drill that is seen performed incorrectly more than another. Each drill has purpose, with a right and left side first variation, with appropriate arm action. And note I said Arm Action. You’re not chopping salad. Your elbows, not just your hands need to match the opposite foot action.

Hip Switch: Continuous

• Start with your feet turned the opposite way of your intended path of travel, with one foot in the box and the other outside the same box. Straddling the outside rung.
• Leading with your outside foot, jump and turn hour hips 180° toward the ladder
• Exchange foot position with both feet now facing down the ladder, straddling the outside rung of the next box
• Leading again with your outside foot, jump and turn hour hips 180° in the opposite direction.
• Exchange foot position with both heels now facing down the ladder, straddling the outside rung of the next box
• Try to keep your shoulders parallel and chest, facing into the ladder, throughout the drill
• Repeat this process with quick hips turns
• Perform this drill continuously for the length of the ladder