Exercise Technique and Training Instruction
Technique standards and the OPT exercise continuum
Every repetition is judged against the five kinetic chain checkpoints: feet/ankles straight ahead and stable, knees tracking over the second toe, LPHC neutral, shoulders retracted and depressed, and head neutral. If a client loses a checkpoint, regress the load, range, or complexity before progressing.
Flexibility follows a continuum: corrective (self-myofascial release plus static stretching), active (SMR plus active-isolated stretching), and functional (dynamic stretching) - matched to the client's OPT phase. Core training progresses from stabilization (marching, plank, drawing-in) to strength (crunches, rotations, cable chops) to power (medicine-ball throws). Balance progresses by narrowing the base of support, moving from stable to unstable surfaces, from two legs to one, and from eyes open to closed. Plyometrics have three phases - eccentric, amortization, concentric - and the amortization phase must be short; land softly and stick the landing. SAQ work emphasizes deceleration and proper mechanics before speed.
Traps: programming power exercises before stability is established; spotting dumbbells by the arms instead of at the wrists/forearms; allowing a long amortization phase; using prolonged static stretching in a dynamic warm-up. Rule of thumb: exhale on the concentric (exertion) phase; if the client cannot breathe or hold the checkpoints, the load is too heavy.