Balance and Asymmetry Improving Performance and Avoiding Injury by Eliminating Asymmetries

Understanding Balance Where does Athletic Movement originate? How does it Respond? How can it be Improved?

Muscles in Balance.

Single Leg Squat.

Drills to Develop Balance Hop and Stick (double support & reverse) Hop and Stick (single support & reverse) Lateral Hop and Stick (single support) Med. Ball Push-up Balance Beam Ball Kampf (just because its fun)

Understanding Asymmetry Imbalance and its impact during loading

Testing For Asymmetries Functional Movement Screen

Test 1 Deep Squat

Deep Squat The deep squat challenges total body mechanics when performed properly Assess bilateral, symmetrical and functional mobility of the hips, knees and ankles. assess bilateral, symmetrical mobility of the shoulders as well as the thoracic spine.

Hurdle Step

Hurdle Step Test Challenge the body’s proper stride mechanics during a stepping motion. proper coordination and stability between the hips and torso as well as single leg stance stability. Dynamic Stability

In-Line Lunge

Focus on the stresses that occur during rotational, decelerating and lateral-type movements. Assesses torso, shoulder, hip and ankle mobility and stability, quadriceps flexibility and knee stability

Active Straight Leg Raise

Adductor Stretch

Active Straight Leg Raise Tests the ability to disassociate the lower extremity while maintaining stability in the torso. Assesses active hamstring and gastroc-soleus flexibility while maintaining a stable pelvis and active extension of the opposite leg. Test requires functional hamstring flexibility, which is the flexibility that is available during training and competition.

Trunk Stability Push-Up

Assesses trunk stability in the sagittal plane while a symmetrical upper-extremity motion is performed. If the trunk does not have adequate stability during these activities, kinetic energy will be dispersed, leading to poor functional performance as well as increased potential for micro traumatic injury.

Shoulder Mobility Test

Assesses bilateral shoulder range of motion, combining internal rotation with adduction and external rotation with abduction. It also requires normal scapular mobility and thoracic spine extension.

Corrective Shoulder Exercises Reverse Deltoid Fly

Scapular Retraction w/Elbow Flexion

Rear Delt w/Shoulder Rotation

Windshield Washer

Rotary Stability

The rotary stability test assesses multi- plane trunk stability during a combined upper and lower extremity motion. The ability to perform the rotary stability test requires asymmetric trunk stability in both sagittal and transverse planes during asymmetric upper and lower extremity movement.

Contacts Rob Lasorsa MF Athletic