In high performance activities like sports, dance & music, there are many thousands of exercises that you can do to prepare you body to accomplish the techniques of your event. Which exercises should you do? Which will help? Make things worse? Have little impact?
Diagnosing your body so that you can target your physical conditioning procedures specifically and accurately is critically important if you want to excell.
Step 1 – Determine what phase of care you are in. I.C.T.E. (pronounced Ice Tea)
- Phase 1: Individual component – If you are new to physical conditioning, look at each piece of your body individually (i.e. each muscle, ligament, joint, bone, etc.). Find anything that is not working right and fix it first befor you begin more advanced training.
- Phase 2: Complete body – Once all your pieces are working properly, start developing your body’s ability to work in a coordinated mannner.
- Phase 3: Technique – Here is the stage where you begin to develop skills specific to the activity you are engaged in.
- Phase 4: Extent – This is when it is appropriate to start working for more speed, power, range etc.
Taking your training or practice program out of sequence is a recipe to slow down your rate of development, limit your ultimate potential and even cause significant damage (i.e. think working on power lifting without having proper mechanics or technique).
Step 2 – Determine what physical skills you want to develop in each body area for the phase of care you are in that is specific to your sport or activity.
- Range (of motion)
Step 3 – Get diagnosis tests to determine which exercises or activities need to be done.
Step 4 – Develop a customized training program that exercises just the things you need or want to develop, and avoids the activities that would be counterproductive. (This is where you will save a lot of time by avoiding hours or years of incorrect exercises.)
Step 5 – Get re-examined on a regular basis. Research has shown that it is not enough to find out what you need, the exercises to do or how to accomplish your goals. It is regular feedback showing if your progressing or not that gets results.
The Diagnosis Foundation (DxF) has established Training Driven By Diagnosis (TxDx) program in 2 locations near our headquarters on Long Island, NY. Check out some of our materials, consider getting certified in muscle strength testing by the DxF and let us know what we can do to help you establish your own program.