Original subtitles

- This is Pillar Preparation.

Pillar Preparation is one of the main components

of the EXOS Training System.

In this presentation, these are going

to be our learning objectives. learning target.

First, understand how the "Core" has evolved, First, understanding the evolution of the word "core",

and we now refer to it as the "Pillar." We now call it the "pillar".

Identify the components of the Pillar and their function. Second, recognize the components of the pillars and their functions.

We'll be able to explain the concept of kinetic linking, Third, explain the kinetic chain,

and explain its application in our training system, and applied to our training system.

and explain where the Pillar fits into you program design, Fourth, apply the pillars to your curriculum design.

and then, finally, understand how to prepare the Pillar Fifth, understand how to adjust the pillars

for optimal performance. to achieve the best performance.

Section one: Pillar Strength The first part, the pillar strength.

We have to redefine "The Core." We're going to redefine "core".

When we look at the Pillar, we identify the Pillar When we talk about pillars, we mean

as the area between the shoulders and the hips. The part from the shoulder to the hip joint.

As we look at an athlete move, Let's observe the movements of the athletes,

we can then see and start to identify and these actions

what the requirements of this region is. What are the requirements for the pillars.

So we identify Pillar Strength The backbone is

as simply the ability to blend mobility and stability Coordinate hips, torso, shoulders

to the hips, torso, and shoulders. Ability for flexibility and stability.

As we look at the athlete in the photo, Let's look at the athlete in this photo,

we can see that he's transferring force He is pulling power from

through the legs and up through the arms The legs travel up to the arms,

into the ball eventually. eventually transmitted to the ball.

The Pillar's job is to absorb that load The role of the pillar here is to absorb

and transfer it from one limb to the other. This force is transmitted from one part to another.

It has to do this through mobility and stability. To do this, he needs to have enough flexibility and stability.

Let's look at a few other photos Let's look at a few more pictures,

and see what the responsibilities of the Pillar are look at the pillars

in different positions. What does it do in different situations.

So here, in a soccer position, as a goalie, This photo, the goalkeeper in football,

he has to reach his arms overhead He's going to stretch his arms over his head

to stop the ball and make a save. Stop the ball to save the ball.

As he does that, his Pillar's got to stay strong When he does this, his struts need to remain stable,

and has to be able to control that movement. And need to control his movements.

He also has to be able to tolerate impact And when he falls to the ground

when he hits the ground and be able to control the ball. Take the impact and control the football.

Another example of a surfer. This example is a surfer.

We take a look at his Pillar here. Let's look at his pillars.

And, notice that he's in a squatted position on the board. Notice he's half-squatting on the surfboard,

His hips have to be flexed, His hips are bent,

knees bent in a balance position. Knees are also bent to maintain a balanced posture,

Arms are in different positions arms in different positions

to allow him to support and have more control. to better control the movement.

And you can see that the Pillar has to flex forward His struts need to bend forward,

so that he can maintain that position and control. You can maintain this position and control the movement.

In this position here, with this athlete on the horse, In this photo of a rider on horseback,

you wanna notice, look at the extensive hip flexion We can see that

that she gets in that position. Her hips are flexed at a great angle.

We have a great amount of hip flexion, Nonetheless,

but yet we can see that the mid section, the low back, But we look at her midsection, her lower back

and the trunk area is still in a nice, straight line. And the torso remains straight.

So it's a balance of those two things working together So to make better moves,

to create optimal movement. We need to find a balance between flexibility and stability.

This is definitely a bit of a paradigm shift Pillars are defined as we have been

from what we normally considered to be the core in history. There is a big shift in the understanding of the core.

We've gone all the way from looking at crunches and planks Previously we did crunches and planks

to being the answer to generate stability, to train stability,

which is certainly effective. This of course also works,

But we also need to look at this combination But we also need to consider

of mobility and stability working together as a team. The importance of flexibility and stability as a combination.

So the trunk is probably less likely So in fact, the role of the torso is compared to

to actually generate force In terms of its own strength,

and more likely to be a force conductor It is also a force conductor,

and transfer force from one limb to another. Transfer force from one part to another.

So it allows both for movement and for force transfer. It can both generate force and transmit force.

So let's take a look at some other athletes in movement Let's look at other athletes,

and see what the function of the Pillar is. See how their pillars function.

This is Misty May, beach volleyball player, This is Misty May, beach volleyball player,

generally considered the best offender in the world. Recognized as the best offensive player in the world.

As she's reacting to a ball, you can see When she's catching the ball, you can see

that she has to drive over to get in place for the ball, She needs to get to where the ball is,

hip has to flex, opposite hip has to extend. One hip is flexed and the other hip is extended.

You can see the trunk area while the torso

and the torso is a nice straight line. stay upright,

But yet she's still rotated through a thoracic spine At the same time, her thoracic spine will rotate

and having to reach for the ball to catch the ball,

so she can make a perfect platform So she can give to teammates

to make a good bump to her partner. A good pass.

Here's a tennis player in a serve. This is the kick-off action of a tennis player.

Again, we can see now, she's just made contact with the ball We can see that this is where she just hit the ball

and is going through a follow-through motion. subsequent actions.

You can see the arm is extended up overhead, Her arms were raised above her head,

so the scapula has to be moving. So her shoulder blades are active.

The thoracic spine has to be able her thoracic spine

to rotate to follow through. Also rotate.

But yet we can still see But at the same time, her

the torso's in a nice, solid position. The torso remains straight.

If we look at a rotary athlete, Let's look at 2008 again

this is the 2008 gold medalist Women's Discus Throw

in the women's discus for the US. gold medal American athlete.

You can see that as she rotates, You can see her spinning,

the thoracic spine is rotated To go out in a circle,

in order for her to coil and create force. She needs to rotate her thoracic spine.

The pelvis and hips are in a neutral position Her spine and hips are in a neutral position,

and so she's able to lock So she can stabilize,

and then load and transfer that force and transmit power to

up through the upper-half to finally deliver the implement. The upper body finally exerted force on the discus.

If we take a look at running athletes, Let's look at the runners again,

what is the function of the Pillar in this position? What is the role of the pillars in this pose?

We can see here that we have quite a bit of hip flexion we can see their

on one side with a good amount of hip extension on the other One side of the hip joint is greatly flexed, and the other side is greatly extended,

so we're maximizing range of motion through the hips. They are maximizing the range of motion of the hip joints.

You can see that the mid section and torso Also you can see their midsection and torso

is in a relatively neutral position, relatively neutral,

but yet the shoulders and Thoracic spines are rotated. The shoulders and thoracic spine are rotating.

The combination of mobility and stability Combination of flexibility and stability

allows this motion to end up being linear. so that they can run in a straight line.

If we take a look here, Let's look at this again,

just as this the next stride in the motion, This is the next step in the run,

you can see the extensive Thoracic mobility, You can see that their thoracic spine is very flexible,

lot of thoracic rotation here as the opposite hip is flexed. The thoracic spine has a large angle of rotation, and the opposite hip is extended.

Take a look at the abdominal muscles through the trunk, Look at their core abdominal muscles,

and you can quickly see you can see

they're having to be a force conductor These muscles are used

and transfer that load, that transmits power,

but they're not actually flexing or extending the spine. It is not used to bend or stretch the spine.

That's a look on mobility and stability Above we understand

and how that is a function of the Pillar. The function of the struts for flexibility and stability.

But the Pillar also has one more primary component: The pillar has another component:

it's what houses our internal organs, This is where our internal organs are,

and most importantly, in our case, Here mainly refers to

would be the lungs because they facilitate breathing. Lungs, because the function of the lungs is to breathe.

Take an example, for a second. for example,

Consider yourself breathing normally, no problems. when you breathe normally

We usually tend to don't think about it very much, There won't be any special feeling,

but if someone was to take that away from you, But if you suddenly can't breathe,

and for a moment you were under water and having For example, if you are suddenly underwater,

to get a breath but it was difficult for you to do, Need to breathe, but can't,

think about what your body does in order to get that breath. Think about what your body is doing to breathe at this time?

People do whatever it can in order to get that breath. People will do anything to breathe,

Any movement it can generate, it doesn't matter Any action is possible,

because breathing is the key. Because breathing is so important.

And breathing always wins. Breathing is always the most important thing.

So when we're looking at movement, So when we exercise,

we have to have a good foundation of breathing. There needs to be a good breathing foundation.

Breathing's such a strong force The power of breathing is very powerful,

that we actually have patterns that we use so that when we breathe

to assist ourselves in breathing won't notice

without even thinking of it. What functions do we all use to help it.

You can see here in this classic position of being fatigued, Looking at this photo, it is the pose we do when we are very tired,

placing our hands on our knees to get more air in. We put our hands on our knees to take in more air.

This position allows us to use other muscles This pose allows us to use other muscles to

to open the ribcage and lift it to get more air in Open the ribs to allow more air to enter the lungs,

so we start to have movement at a very basic level. So we instinctively made this move.

Same thing with other positions. The same goes for other poses.

You can try as hard as you want, You can try,

but if you're tired and you need air, When you are tired and need to breathe,

you're gonna place your hands on your hips, you'll put your hands on your hips,

you're gonna place your hands on the back of your head, behind the head,

or you're gonna place your hands on your knees or knees,

to help facilitate that breathing system. These movements are all designed to help the respiratory system.

So if we take look at how breathing actually works, Let's take a look at the function of breathing.

just a real quick slide, Just take a look,

this is a look at the thoracic spine. This is a picture of our thoracic spine.

So during an inhale breath, the diaphragm contracts, During inspiration, the diaphragm contracts,

creates a negative pressure so the lungs can fill. Negative pressure is created so the lungs can inflate.

As that happens, the Thoracic spine has to expand. At the same time, the thoracic spine expands backwards.

Then during exhale breath, the Thoracic spine will come back Then when you exhale, the thoracic spine will retract,

and the ribs will contract, the diaphragm will relax, Ribs contract, diaphragm relaxes,

and the breath will exhale. Gas is exhaled.

But again, this is a basic movement. This is the basic action.

And we need this movement to be present We'll keep repeating this action,

because this is one of the most critical things the body Because this is one of the most important functions of our body,

is going to always make sure happens. Must continue to operate.

Check for learning. Now let's examine the learning outcomes of this lesson.

List the two main functions of the Pillar. List the two main functions of the pillar.

Is the Pillar static, or is it dynamic in function? Are the struts static or have a dynamic function?

What positions should we train the Pillar in? Where are we going to train the pillars?