sling training
WHAT IS THE SLING AND WHY IS IT BEYOND CORE TRAINING
The key is developing what's called the Sling or Tri-Sling System.
The sling is a group of contralateral (opposite) muscles groups that work in a diagonal fashion and that lie on the anterior (front) and posterior (back) portion of the trunk. The sling can be broken down into the posterior and anterior oblique slings.
The primary function of the sling is to stabilize the pelvis and spine during movement, which enhances performance in all sports from track & field, football, baseball, golf and volleyball.
The sling is a group of contralateral (opposite) muscles groups that work in a diagonal fashion and that lie on the anterior (front) and posterior (back) portion of the trunk. The sling can be broken down into the posterior and anterior oblique slings.
The primary function of the sling is to stabilize the pelvis and spine during movement, which enhances performance in all sports from track & field, football, baseball, golf and volleyball.
anterior / front |
posterior / rear |
Lumbo pelvic |
sling explained
Below are the 3 main system of the sling with the 4th being considered the Lateral System wjich can essentially be incorporated into each of the 3 primary sling sub-systems.
3 ways to train your sling
Sling generally will be considered to be comprehensive in terms of strength, function or speed work due to the sling being responsible for distribution of force.
PHASE / day 1
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PHASE / day 2
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PHASE / 3 & 4
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tools and skilled moves
For best results it is best to expose the sling to high levels of variation of movements which are all designed to achieved the exact same objective with small enough variations to continue stimulation yet main the continuity which is needed for continuos development with minimal chances of unplanned plateaus.
TUBES
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medicine BALLS
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DUMBBELL
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BODY
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jumps
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GHD
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drills
The following are Coach E's personally developed training systems. These drills are very specific and should be completed as described as the training effects are very personalized and specified to each and every repeat of very drill. No 2 runs are the same...
tubeS
Elastic movements are are defined by there need for use of a resistance band. For instance, adding a tube to a movement doesn't make it a true elastic move, contrary, elastic movements are exercises or drills that can NOT done without the resistance added by the tube.
- Split Stance Straight Arms Raise
- Split Stance Straight Arm Pull
- Tube Uni Press
- Tube Uni Pull
- Tube Rotations
- Elastic Sprint On Spot
DUMBBELLS
Refers to moves and drill that require a dumbbell or kettle bell in motion while the legs are immobile or at the least the stability component of motion.
- Ball Bench Uni Press
- Hip Hinged (Pull and Press
- Lunge Uni Hammer Curl Press
- Hammers (curls and shoulders)
CHOPS & SWINGS
Refers to moves and drill that require a dumbbell or kettle bell in motion while the legs are immobile or at the least the stability component of motion.
- Tube Trunk Twist
- Diagonal Chop / Swing
- Cross Chop / Swing
THROWS
- V-Sit Twist & Catch
- Lunge Twist Throw & Catch
- Overhead throws
jumps
Although most jumps are done bilaterally, there are a few jumps that emphasize the unilateral stability.
- Skaters
- Ladder (linear, lateral and zig zag)
- Uni Drop
- Uni Box Jump
- Uni Box to Box
- Uni High Knee Hurdle
power chain
A collection of movements that progressively range from force to speed
STABLE TO UNSTABLE: Complete 50 reps of the following progression of movements to full develop the motion of the POWER CHAIN. Volume will range from 5 to 10 reps, force to function or function to force.
- Uni Thruster / FORCE
- 10 Uni Romanian Deadlifts / DYNAMIC FORCE
- 10 Uni GHD / ELASTIC FORCE
- 10 Uni Ball Leg Curls
- 6 Low to Med Box w/ DB / High Box Unresisted
running & sprinting
- Stand Cycles
- Tube Sprints