How to Augment Programming With Targeted Isometric Exercise: Isometrics 101

Jennifer Novak · November 5, 2020

In this introductory module, Coach Novak will first provide an overview of the variety of ways targeted isometric exercise can be used within a training program according to the research. Whether the coach is currently using an assessment tool such as DWMA or FMS, even watching athletes complete their movements in the training room can be the assessment. The observations made can provide coaches much of what they need to apply one or more isometrics to support proper technique, which can improve the athlete’s training response and development. Once the general guidelines of isometric application including force angle, intensity, duration, and volume, coaches can begin providing isometrics as correctives, builders of strength, muscular endurance, and even power. Further modules will be offered that divides the body into individual joints or areas and provides strategies for both identifying and correcting movement anomalies/asymmetries and progressing the athlete forward from a motor control basis.
Learning Objectives:

  1. Provide an overview describing the body as a dynamic system
    • Define isometrics as PVMCs (positional, volitional motor control exercises)
    • Define PVMCs as attractors that help build body mapping “software” in the brain
    • Define ‘coordinative structures’ and how they work to support autonomy of movement
  2. Show why isometrics provide a form of active athlete participation that enhances motor control and learning and enables autonomy of movement as opposed to a passive intervention
  3. Provide examples of how watching an athlete perform his/her movements during training sessions can give valuable input as to where an isometric might support proper technique/mechanics
  4. Give goal-oriented guidelines that can be individualized to joint angle, intensity, duration, and volume to achieve the desired changes and results
  5. Introduce teasers for further modules that will be more joint/body area specific to further provide isometric applications in support of performance and injury recovery.

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Course Includes

  • 11 Lessons
  • 1 Quiz
  • Course Certificate
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