Everything you need to know about priming sessions for sport.... How Offaly Physio & Performance Lab programme Priming Sessions..
Check it out!
Isometric priming sessions for sport involve using isometric exercises as part of a warm-up routine to prepare the muscles and nervous
system for the demands of subsequent dynamic movements. Isometric exercises involve contracting muscles without changing their length,
meaning there's no movement at the joints.
Primer sessions for sport aim to prepare athletes physically and mentally for training or competition. These sessions typically include a
combination of exercises and activities designed to activate muscles, enhance movement patterns, and optimize performance. Here are several
types of primer sessions commonly used in sports:
Dynamic Warm-Up: A dynamic warm-up involves performing movements that mimic the actions of the sport while gradually
increasing the heart rate and body temperature. This may include exercises like leg swings, arm circles, high knees, and butt kicks.
Activation Drills: Activation drills focus on activating specific muscle groups or movement patterns relevant to the sport.
This could include exercises targeting the core, hips, shoulders, or other key areas. Examples include clamshells, glute bridges, band
walks, and shoulder stability exercises.
Plyometric Exercises: Plyometric exercises involve quick, explosive movements to improve power and reactive strength. These
exercises often include jumps, hops, bounds, and medicine ball throws. Plyometrics can help athletes develop the ability to generate force
rapidly, which is essential for many sports.
Agility and Coordination Drills: Agility and coordination drills help athletes improve their ability to change direction
quickly, maintain balance, and react to unpredictable movements. These drills may include ladder drills, cone drills, shuttle runs, and
agility ladder exercises.
Technical Skill Work: Depending on the sport, athletes may incorporate technical skill work into their primer sessions.
This could involve practicing sport-specific skills such as shooting, passing, dribbling, or hitting.
Neuromuscular Priming: Neuromuscular priming techniques aim to enhance the communication between the nervous system and
muscles. This may include activities such as balance exercises, proprioceptive drills, and isometric holds.
Mental Preparation: Mental preparation is an essential aspect of primer sessions for sport. This may involve visualization
exercises, mental imagery, breathing techniques, or brief team meetings to focus attention and set goals for the training session or
competition.
Reactive Drills: Reactive drills help athletes improve their ability to react quickly to stimuli, such as an opponent's
movements or changes in the environment. These drills often incorporate elements of decision-making and can include reaction ball drills,
mirror drills, or partner drills.
The specific combination of exercises and activities in a primer session will vary depending on factors such as the sport, the athlete's
individual needs, the time available, and the goals of the training session or competition. It's important for coaches and athletes to
design primer sessions that address the specific physical and mental demands of their sport while also considering factors such as injury
prevention and performance optimization.
how do isometric primer sessions induce adaptation?
Isometric primer sessions can induce physiological and neuromuscular adaptations that enhance athletic performance through several
mechanisms:
Neuromuscular Activation: Isometric exercises stimulate the recruitment of motor units and activate muscle fibers. This
increased neural drive enhances the communication between the nervous system and muscles, leading to improved muscle activation patterns and
coordination during subsequent dynamic movements.
Muscle Endurance: Isometric holds require muscles to maintain tension over an extended period, leading to improvements in
muscular endurance. This endurance adaptation can benefit athletes during prolonged or repetitive movements common in many sports.
Strength Development: While isometric exercises primarily target strength gains at specific joint angles, they can still
contribute to overall strength development, particularly in the initial phase of training. Isometric primer sessions can provide a
foundation for subsequent strength training sessions by priming the neuromuscular system and preparing muscles for heavier loads.
Joint Stability and Integrity: Isometric exercises help improve joint stability by strengthening the surrounding muscles
and connective tissues. This enhanced joint stability reduces the risk of injury during dynamic movements and improves overall joint
integrity.
Motor Control and Coordination: Isometric primer sessions can improve motor control and coordination by reinforcing proper
movement patterns and encouraging the activation of synergistic muscle groups. This enhanced motor control translates to smoother and more
efficient movement execution during sports-specific activities.
Energy System Activation: Isometric exercises can activate the anaerobic energy systems, particularly the phosphagen
system, which provides immediate energy for short-duration, high-intensity efforts. This activation primes the energy systems used during
subsequent explosive movements in sports.
Pre-Activation Effect: Isometric primer sessions create a pre-activation effect within the muscles, making them more
responsive and ready to generate force during dynamic movements. This pre-activation can lead to improvements in performance metrics such as
speed, power, and agility.
Recovery Enhancement: Isometric exercises performed at submaximal intensities can facilitate recovery by increasing blood
flow to the muscles and promoting the removal of metabolic waste products. Incorporating isometric primer sessions into a comprehensive
training program can aid in recovery between high-intensity training sessions or competitions.
Overall, isometric primer sessions serve as a valuable component of a well-rounded training program, helping athletes develop strength,
stability, coordination, and neuromuscular efficiency essential for optimal performance in sports.
Isometric mid-thigh pull.
These are programming guidelines, followed by an example primer for Rugby League
intensity: 90-100% MVC (PIMAs) [4]
prescription: 2-3 x 2-3 x 2-6 seconds (sets x reps x duration of hold)*
volume: 15-25s per exercise
IST type: ramped early in program, progressing to ballistic push
A1 – quarter isometric squat 3 x 2 x 4s
A2 – DB box jump 3 x 3
B1 – plate iso squeeze (row) 3 x 2 x 4s
B2 – BB seal row 3 x 4
C1 – ankle iso push 3 x 5s
5 x 45 protocol for tendinopathies and pain management
Guidelines for isometrics in rehabilitation are:
intensity: 70-80% MVC (PIMAs)
prescription: 3-5 x 30-45s at 60-100O joint angle [6]
volume: 90 – 225s per exercise, 1-2 exercises
IST type: PIMAs early, then HIMA / PIMAs mid- to late stage
Below is an example for a basketball player with reactive patellar tendinopathy:
exercises: SL leg extension (PIMA), SL leg press (HIMA)
joint angle: leg press @ 60 degree, leg extension @ 90 degree (assuming pain <4/10)
prescription: 3 x 45s, progress to 5 x 45s
intensity: >70% MVC (PIMAs) or 70% 1RM (HIMAs); progress to >80% [6]
Isometric contrast sets for rate of force development and power development
SL knee iso push: 3 x 2 x 3s @ 90-100%
band resisted vertical jumps (continuous): 3 x 10
SL hop: 3 x 4 (vertical focus, travelling forwards)
Intensity: 90-100% MVC (PIMAs) [4]
Prescription: 3-4 x 2-3 x 2-3s
IST type: ballistic push (rapid RFD, beginning with ramped pushes
A1 – Isometric barbell (BB) bench press 4 x 2 x 3s
A2 – BB bench throw 4 x 3
B1 – IMTP 4 x 2 x 2s
B2 – Hang shrug jump / broad jump 3 x 3
Yielding isometrics for eccentric capacity and return to running
• Intensity: 50-70% MVC (HIMAs)
• Prescription: 3-4 x 15-30s @ movement specific angle
• Volume: 60-90s per exercise, 1-2 exercises
• IST type: HIMA, contrasted with movement (e.g., SL drop landing)
Example yielding isometrics to improve capacity in various movements:
• SL drop landing: SL HIMA leg press 3 x 20s @ 50% MVC
• deceleration: SL wall sit / HIMA leg extension 3 x 20s @ 50% MVC
• falling (push up position): HIMA push up 4 x 15s @70% MVC
High intensity PIMAs to maintain strength output in season
• intensity: 80-100% MVC (PIMAs) [4, 5, 16]
• prescription: 1-5 seconds per repetition @ moderate-long muscle lengths
• volume: 30-90s per session
• IST type: high intensity PIMA for maximal strength recommendations for
using high intensity PIMAs in season are:
Movements that can be lateralised to continue building strength i season, via isometrics:
• SL calf raise: ankle iso push 3 x 2 x 5s @ 90% MVC
• bench press: iso BB bench press 3 x 3 x 3s @ 100% MVC
• split squat: b-stance iso push 3 x 2 x 3s @ 90% MVC
• bench pull: plate iso squeeze (row) 3 x 2 x 3s @ 100% MVC
