Sujets :
Éducation physique et entraînement
Entraînement (Sports) - Aspect physiologique
Entraînement (Sports) - Exercices
Sports - Accidents et blessures - Prévention
Performance sportive

Dépouillement du document :
A new human-performance epoch
1. The movement and mobility system
It’s about performance
The gym is your lab
You are an amazing, adaptable, healing machine
You cannot make basic adaptation errors

2. Midline stabilization and organization
Three reasons for bracing your spine
The bracing sequence
The two-hand rule
Braced-neutral standing position
Braced-neutral sitting position
Abdominal tension
Breathing mechanics

3. One-joint rule
Braced spinal extension and flexion
Global spinal extension and flexion

4. Laws of torque
The two laws of torque
Torque tests
Shoulder-stability torque tests
Hip-stability torque tests

5. Movement hierarchy
Skill progressions and movement complexity
Category 1 movements
Category 2 movements
Category 3 movements
Upright-torso demands
- Category 1 movements
Air squat
Box squat
Back squat
Front squat
Overhead squat
Deadlift
Pushup
Ring pushup
Bench press
Floor press
Dip
Ring dip
Strict-press
Handstand pushup
Pull-up
Chin-up
- Category 2 movements
Wall ball
Push-press
Jumping and landing
Kettlebell swing
One-arm swing
Rowing
Kipping pull-up
Snatch balance progression
- Category 3 movements
Burpee
Turkish getup
Clean
Power clean
Hang clean
Push-jerk
Snatch
Muscle-up

6. The tunnel
Identifying the problem

7. The systems
A movement-based approach
The mobility systems
Joint mechanics
Sliding surface
Muscle dynamics
Mobilization methods
Pressure wave
Contract and relax
Banded flossing
Smash and floss
Paper clipping (oscillation)
Voodoo flossing (compression)
Flexion gapping
Upstream/downstream approach
Programming for mobility
Rules of mobility

Mobility tools
- Area : thoracic spine (upper back, neck, scapula)
- Area : posterior shoulder (lat, posterior deltoid)
- Area : anterior shoulder (pec, anterior deltoid)
- Area : downstream arm (triceps, elbows, forearm, wrist)
- Area : trunk (psoas, low back, oblique)
- Area : posterior high chain (glutes, hip capsule)
- Area : anterior high chain (hip flexor, quadriceps)
- Area : medial chain (adductor)
- Area : posterior chain (hamstring)
- Area : knee
- Area : medial/anterior shin
- Area : calf
- Area : ankle/plantar surface

Glossary

Résumé :
Improve your athletic performance, extend your athletic career, treat body stiffness and achy joints, and rehabilitate injuries . In Becoming a Supple Leopard, Kelly Starrett — founder of MobilityWod.com — shares his revolutionary approach to mobility and maintenance of the human body and teaches you how to hack your own human movement, allowing you to live a healthy, happier, more fulfilling life. Performance is what drives the human animal, but the human animal can be brought to an abrupt halt by dysfunctional movement patterns. Oftentimes, the factors that impede performance are invisible to not only the untrained eye, but also the majority of athletes and coaches. Becoming a Supple Leopard makes the invisible visible. In this one of a kind training manual, Starrett maps out a detailed system comprised of more than two hundred techniques and illuminates common movement errors that cause injury and rob you of speed, power, endurance, and strength. Whether you are a professional athlete, or simply someone wanting to live healthy and free from restrictions, Becoming a Supple Leopard, will teach you how to maintain your body and harness your genetic potential. [editor summary]

Collection : Bibliothèque de l'École nationale de cirque

Localisation : Bibliothèque

Cote : 613.711 S7964b 2013

• Ex. 1 — disponible