Week 28 Review————————————————————
s/o to @merrittdwalker
for helping us this week!
As we saw ⬅️on Monday, unstable surface training (UST) has recently ⬆️in popularity within the rehab and performance based settings. While UST does appear to be beneficial in those with a previous history of lower extremity 🤕injury, limited data exist to support whether or ❌not it can improve performance in healthy persons. So what did the following study have to say? 🤔
Well, with the exception of agility times (which need further data), ALL performance values ⬇️in the UST group! While the authors noted ⬆️antagonist activity and ⬇️stretch shortening cycle functioning as reasons why, essentially UST (in healthy populations) may undermine the principle of specificity. In other words, training instability in the lower extremities may be INsufficient because while most activities occur on a stable surface, it's the upper extremity which is experiencing instability.
Thus, according to Cressey et al (2007), if instability is applied, it may be more appropriate to do so ⬆️higher up the kinetic chain within the context of more sport specific demands. Overall, whether the goal is to ⬆️speed, ⬆️force or ⬆️power, it appears that it's best to do so on stable surfaces. Now, for individuals who do compete on unstable surfaces such as beach 🤾♀️, 🏂, ⛷, 🏄 etc., these persons may benefit from UST applied to the lower extremities.
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How to optimize performance by using a dynamic environment as opposed to a dynamic surface ————————————————————
Cressey, E, West, C., Tiberio, D., Kraemer, W., & Maresh, C. (2007). The Effects of Ten Weeks of Lower-Body Unstable Surface Training on Markers of Athletic Performance. Journal of Strength and Conditioning Research, 21(2), 561-567.————————————————————
The following info is ❌NOT medical advice.————————————————————
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