Stabilitetsträna med YouTube

En databas påbörjad våren 2011 och senast uppdaterad mars 2016.

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BESKRIVNING

Terminologi och sidhänvisningar följer den engelska utgåvan av Joanne Elphinstons bok om stabilitetsträning. Den mängd information i detta ämne som står att finna på YouTube visar att Elphinston knappast arbetat i ett vakuum under de 20 år hon varit internationellt verksam. Snarare tvärtom. Varje post i länklistan nedan inleds med sidnummer, följt av övningens engelska namn. Om du klickar på namnet så får du fram ett videoklipp. Sist på raden ges en kortfattad anatomisk hänvisning.

 

Activation and awareness

The Central Control Zone

• 141 Ball Bouncing, CLA

• 142-6 Greyhound, TrA efficiency

• 147 Seated Knee Lift, Trunk stability

The Lower Control Zone

• 148-51 Shoulder Bridge, GMax activation

• 152 Wall Squat, GMax awareness

• 155 Clam, GMed activation

• 156 Standing Knee Press, GMed awareness

The Upper Control Zone

• 157 Diamond, Scapula/Shoulder dissociation

• 158 Windscreen Wiper, shoulder rotation

• 159 The Sphinx, serratus anterior awareness

Activating Stability Relationships

• 159-60 Wall Press, Shoulder/Trunk

• 161-2 Superman, Pelvis/Trunk/Shoulder

• 162-3 Basic Balance, Foot/Hip

• 163 Star Hold, Hip/Trunk/Shoulder

Functional Mobility

• 164 Hamstring Mobility

• 164-5 Floor Presses, Shoulder Mobility

• 165-6 Leg Swing / Scapular Awareness

• 166-9 Counter Body Rotation, CLA

 

Integration

Central Longitudinal Axis Control

• 172-3 Single Leg Ball Bouncing, Pelvic stability

Integration of the Upper Zone With the Trunk

• 174-6 Over the Top, Stable Trunk

• 177 Upper Zone Stabiliser, shoulders

• 178 Pull Backs, abdominals

• 179-80 Press-ups, trunk alignment

Lower Body / Trunk Integration

• 181-6 Dynamic Lunge, trunk control

• 186-7 Step-ups, leg control

• 188 Space Invaders, GMed

• 189-91 Suspension Bridge/Sway, GMax

• 191-3 Titanic/Floor Bridge, GMax

Balance

• 193 Wobble Cushion Steps

• 194 Compass Balance

• 195 Standing Leg Swing Balance

• 195 Single Leg Balance with Medicine Ball

• 196 Balance Board Squats

Mobility

• 196-8 Triangle / Extended Warrior / Revolving Lunge

• 198-200 Hip and Spine Twist, buttocks

 

Global Coordination

Medicine Ball Exercises

• 202 Medicine Ball Clean, hip extension

• 203 Medicine Ball Sweep, lateral pelvic control

• 204 Medicine Ball Spiral, rotation

Pulleys

• 205-8 Pulley Push/Pull, abdominals

Lunge-based Variations

• 208 Standing Stretch Band Leg Drive, GMax

• 209-11 Compass, single leg balance

• 211-2 Rotations / Figure 8s / Trunk Inclines, face forward

Swiss Ball Exercises

• 212-3 Swiss Ball Pendulum, pelvic stability

• 214 Swiss Ball Press-up, shoulder stability

• 215 Incline Plank Knee Drive, hip flexion

• 215 Twisted Floor Bridge, pelvic rotation

Walking Drill

• 216 Walking Drill, balance

Handstands

• 217 Preliminary / Basic / Standard, shoulder range

• 218 Advanced Level, shoulder strength

Combination Stability / Mobility / Balance Sequences

• 218-9 Aeroplane Sequence

• 219-20 Star Sequence

 

Dynamic Control

Medicine Ball Exercises

• 222 Side Squat Tosses, elastic GMax

• 223 Overhead Tosses, neutral trunk

• 224-5 Quick Rotations, central axis

• 226 Stepping Rotations, release back heel

• 227 Lunge Bounces / Standing Quick throws, abdominals

Upper Body Loading

• 228-9 Plyometric Press-ups, scapular stability

• 229 Spiders, trunk stability

Dynamic Control

• 230 Pendulum Lunges, pivoting

• 231-4 Side Leaps, GMed

• 234-5 Stair Bounding, trunk upright

Swiss Ball Exercises

• 235-6 Swiss Ball Side Raises, side flexor

• 236-7 Elbow Circles, shoulders

• 237 Elbow Support Knee Drive, global stability

• 237 Single Leg Squat, GMax

• 238 Swiss Ball Hamstring Curl, straight body

• 238-40 Kneeling Ball Balance, trunk stability

Full Flexion Pattern Development

• 240-3 Sit-up Variations

Stability Reactions

• 244 Wrestle Walking

• 244 Push Jumps