Exercise of the Week: 1-leg Supine Bridge with Hamstrings Catch
Written on January 24, 2022 at 3:29 pm, by Eric Cressey
Today’s visitor submit comes from Cressey Sports Performance – Massachusetts coach, Josh Zall.
The 1-Leg Supine Bridge with Hamstrings Catch is an train we’ve been prescribing extra steadily of late with a variety of our extra superior athletes at Cressey Sports Performance. A dynamic “drop-catch” presents an array of advantages for all athletes no matter their chosen athletic endeavor.
When an athlete who’s younger, untrained, or typically hypermobile dives into this motion with out the flexibility to adequately decelerate, it may be too difficult to drive a precious adaptation. For an train that begins in a static place and rapidly transitions right into a dynamic motion that requires coordination, ensuring the athlete is proficient normally hamstring energy and motor management is essential.
The capacity to get into and maintain a single-leg bridge is the one true prerequisite for prescribing this motion in a program.
The publicity to a co-contraction is likely one of the greatest prizes of this motion. A co-contraction is a simultaneous contraction of the agonist and antagonist muscle tissues to stabilize a joint towards opposing forces, and the flexibility to create a co-contraction is a key for joint and connective tissue well being for athletes. With hamstring strains plaguing athletes of all sports activities, being able to create a unilateral co-contraction and create concentric exercise with the hamstring in a lengthened place is important for decrease limb well being (assume preliminary contact and take-off part of a dash; entrance foot strike in a pitcher’s supply; or any facet shuffles).
Something essential to remember is that co-contractions aren’t a central nervous system phenomenon, so exposing your physique to conditions the place you must co-contract whereas fatigued is essential for connective tissue well being. With that being mentioned, that is an train that I sometimes program for an athlete as accent work or in a motion (dash/agility) day of their program – normally for 4-8 reps per set.
A easy technique to regress to this motion could be to not enable for extreme knee extension on the catch. The reverse could be true when progressing this motion — “catching” at end-range or near end-range knee extension would enhance the problem.
About the Author
Josh Zall serves as a Strength and Conditioning coach at Cressey Sports Performance. He earned a Bachelor’s Degree in Sport and Movement Science at Salem State University, and has internship teaching expertise from each CSP-MA and Saint John’s Preparatory Academy in Danvers, MA.
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