In this post I want to share my thoughts on activation exercises used during the warm up process. I have come full circle on this topic. Year’s ago, I use to have all the athletes I trained perform these exercises while standing on their feet. I didn’t know why, but I simple think it just made sense. There was also a time period where I had my athletes do most activation exercises in a prone, supine, or side lying position along with some standing. I still continue to use these at times; however as I learn more about the beauty of how the body functions the I assign less exercises in down positions and more in upright.

One of my philosophies of learning is to make myself the “Test Rat”. This allows me to experience what my athletes will be feeling. I started with lots of various movements in a standing position to activate my entire body. Then I would compare while doing more on ground isolated movements. Let me give you an example for the hips. If I wanted to activate the glute medius on the floor, I would perform a side lying leg raise. Next, I would perform a standing exercise like a band walk with the band around my ankles or knees. My favorite exercise is a single leg stance with mini squats while reaching the free leg out to the side and on angles. After doing these different kinds of activations I personally believe standing exercises work best. Not saying the more isolated exercises don’t have a purpose, but if we are going to be functional we have to be upright.

I look at activation of one muscle group less effective than activation of a muscle group as it ties into the entire body. I say this in regards to the everyday warm routine I give my athletes to do. I am not speaking of pure corrective exercise where a particular muscle may need isolation for what ever reason. If you really think about it the more you encourage the entire body to work together the more effective the activation, warm up, or exercise should be. My point is this…..If the hip or shoulders perform based on what the other muscles and joints of the body are doing why wouldn’t we activate the body off this premise.

I am currently working with an 8th grade boy who lacks mobility in his ankle in a big way. Rather than having him perform ankle mobility exercises while lying or seated I always have him perform the exercises on his feet. My thinking is he will need interaction of the other joints to ultimate gain functional mobility. It seems like the right approach to. I have seen great results using this method for some time now.

Love to hear what you think!