•
Cat/camel for proprioception and spatial awareness of the pelvis, spine, and rib cage•
Sit on ball and develop isolation of pelvic motion under a still torso.•
Anterior/posterior pelvic tilts, lateral shifts, and rotations•
Anterior/posterior pelvic tilts, lateral shifts, and rotations balanced on one leg; alternate legs•
Anterior/posterior pelvic tilts, lateral shifts, androtations with one eye closed; alternate eyes
•
Quadruped track to address the closed chain func-tion of the arms/hands, the extensor system, and the diagonal stability demand, between the upper and lower body, of cycling. When performing this track of exercises, go very slowly so as to feel the internal shift of muscular tension as the diagonal support sys- tem engages. Focus on maintaining a stable anchor against which the extremities can move.
•
Hand march•
Bird dog with opposite arm and leg•
Bird dog on disc or foam•
Quadruped track progressed from the bird dog to the bear stance to force the stabilization link between the feet and hands consistent with cycling Hand march with both scapula stabilized in
protraction by bending the elbow to lift the mobile arm (competitive).
Foot march by way of hip and knee flexion
on the mobile leg to mimic the cycling action while bending the elbow to lift the opposite arm (Figure 10.3) (competitive).
•
Plank track•
Knees and palms•
Toes and palms•
Knees with elbows on ball, keep toes on ground (competitive)•
Toes with elbows on ball (elite)•
Progress to one foot and alternate while elbows are on ball (Figure 10.4) (elite)•
Bridge track in hook lying•
Two-leg hold•
Two-leg hold with resistance loop around thighs to engage external hip rotators, hold•
Two-leg hold with resistance loop around thighs to engage external hip rotators, dip•
One-leg dips with loop, maintain level pelvis ( competitive)•
One-leg dips with loop, which maintains level pelvis (competitive)•
Shoulders on ball with feet on floor and knees at 90° and arms in air at 90°. Loop around legs to engage hip external rotators and hold ( Figure 10.5) (competitive).FIGURE 10-3. Bear stance.
FIGURE 10-4. Plank track.
•
Shoulders on ball with one foot on floor; alternate marching (Figure 10.6) (competitive)•
Scissor arm motion (elite)•
Scissor arm motion with weights (Figure 10.7) (elite)•
Scissor arm motion with weights with scapulae and body weight off center on the ball (elite)•
One-leg stance training•
Floor•
Rocker boardCHAPtEr 10 | CyClING 165
•
Above with eyes closed•
Foam/disc•
Janda sandals (competitive)•
Repeat one-leg stance training with scapular centration and tubing in both hands, shoulder external rotation (Figure 10.8) (competitive)•
More advanced motions/positions with eyesclosed (elite)
FIGURE 10-5. Bridge track in hook lying with loop.
FIGURE 10-6. Shoulders on ball with alternate marching.
FIGURE 10-7. Scissor arm motion with weights.
•
Squat to functional depth with weight distribu- tion 80 front foot and 20 rear foot (competitive).•
Squat to functional depth with weight distribu- tion 80/20 on the eccentric or sinking of the squat. On the concentric lift the rear foot off the ground (competitive).•
Stand on box to allow for cycling motion of open chain leg. Use tubing in hands with external rota- tion to set shoulders. Use tubing anchored under foot to have athlete pull up on while single-leg squatting to mimic the counterpull on the bars (Figure 10.10) (elite).•
Chop and lift track to address the chronic hip flexor and quadriceps tension from hours in the saddle•
Core stability Seated on stability ball with wand and tubing Cable bar
Rope
Tall kneeling (Figure 10.11) Half-kneeling (Figure 10.12)
•
Corrective Half-kneeling challenges balance reactions
laterally.
Tall kneeling challenges balance reactions in
anterior/posterior directions.
•
Modified split squat•
Begin in athletic pose with neutral spine and approximately 45° squat. Close the stance to pedal width distance. Place one foot behind at a distance equal to pedal circle diameter with full contact on the front foot and the back foot on ball of the foot. Put the hands forward on imagi- nary hoods with shoulder centration and upper arm torso angle 90° and pelvis back on imaginary saddle. Have the eyes looking “down the road.”•
Squat to functional depth with weight distribu-tion 50/50. Keep front knee behind the toe. Func- tional depth is defined as the leg position on the bike when the crank is at the 12 o’clock and the 6 o’clock position (Figure 10.9).
•
Modified split squat (competitive)•
Begin in athletic pose with neutral spine and approximately 45° squat. Close the stance to pedal width distance. Place one foot behind at a distance equal to pedal circle diameter with full contact on the front foot and the back foot on ball of the foot. Put hands forward on imaginary hoods, holding tubing, with shoulder centration and upper arm torso angle 90° and pelvis back on imaginary saddle. Have eyes looking “down the road.”•
Squat to functional depth with weight distribution 50/50. Keep front knee behind the toe. Functional depth is defined as the leg position at the 12 o’clock and 6 o’clock crank arm position (competitive).CHAPtEr 10 | CyClING 167
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FIGURE 10-11. Tall kneeling.