FUNCTIONAL FITNESS
USING VIPR™ TO CONDITION FOR FOOTBALL
Michol Dalcourt reveals some of the moves he has developed exclusively for premiership team Fulham FC.
There are a great many different movement demands in the game of football. Most of the efforts coaches and trainers consider in a traditional training and conditioning programme involve 'lifting' considerations; in other words, lifting up and against a field of gravity – think of squatting, lunging and overhead presses.
While these are excellent drills (because we are on our feet and promoting consistent chain-reaction mechanics that will carry over to sport), they are incomplete. We also need to consider the all-important "shifting" considerations so that maximum carry-over is realised. We often forget to consider this very important aspect of training, perhaps because it is rarely seen (or even thought about) in the gym setting.
'Shifting' training involves moving a load through a field of gravity, not simply against it. Think about carrying boxes during a home move – we are 'lifting' (against a field of gravity) and 'shifting' (moving the boxes through a field of gravity from point A to point B as we shift across the floor). Now consider the game of football.
We are moving in varying angles across the pitch, many times with an opposing player forcefully in contact with us. This requires proper training and conditioning for effective transfer.
ViPR was designed to be 'lifted' and 'shifted'. Consider the drills listed below. Each will involve a lifting component and a shifting component, which is absolutely necessary for the structural and neural demands the football athlete will need to master, to maximise his or her abilities on the pitch.
Carry (front), lunge to posterior trunk lean, posterior lunge
Begin with a front carry hold. Perform a posterior lunge to a controlled range of motion.
At the deepest part of the lunge, perform a subtle posterior shoulder lean, and ensure that the motion is through the anterior hips and not the lumbar spine. Return to standing.
Regressions: Reduce the range of motion in both the handprint and footprint. Avoid the posterior lean in the shoulders. Use a lighter ViPR.
Progressions: Add jump lunges. Use a heavier ViPR.
Shift (transverse), standing hip tri-plane load, shuffle into bound
Begin with a two-handed neutral hold. Facing straight ahead, begin by quickly rotating to one side and perform two small and quick shuffles in a posterior/lateral position. In one bound, explosively return to the start position and repeat the action to the opposite side. Ensure that the movements are through the hips, while maintaining a tall spine.
Regressions: Reduce the range of motion in both the handprint and the footprint. You may wish to avoid the bound and keep with the shuffle. Use a lighter ViPR.
Progressions: A more explosive bound. Use a heavier ViPR.
Shift (frontal), standing hip external rotation, shuffle into bound
Begin with a two-handed wide hold. Begin with ViPR at shoulder height – if it is heavy, ensure to grip the bottom edge and ensure the wrists are straight and in line with the forearm. Perform a transverse plane bound to one side. Plant with the outside leg and drive ViPR in the lateral angulation (only to a ROM that is controlled). Return back to centre and shuffle and bound to the opposite side.
Regressions: Reduce the range of motion in both the handprint and footprint. You may wish to begin simply with the footprint and leave the handprint static. Use a lighter ViPR.
Progressions: Increase the speed, but maintain a quality movement. Add a larger bound or use a heavier ViPR.
(Transverse) standing hip external rotation, shuffle into step
Begin with a one-hand tilt hold and with an 'in-place' run. As you tilt in the posterior, lateral angulation, take an 'out-turn' step, maintaining good floor contact with the big toe. Come back to centre and repeat to the opposite side.
Regressions: Reduce the range of motion in both the handprint and footprint. Use a lighter ViPR.
Progressions: Increase the speed. Use a heavier ViPR.
Shift (frontal), standing jumps, zig-zag jumps
Begin with a two-handed neutral hold, with the ViPR at shoulder height. Perform a jump in the anterior – lateral angulation and, as you land from the jump, drive ViPR laterally in that direction. Continue the zig-zag jump pattern as you drive ViPR side to side.
Regressions: Reduce the range of motion in both the handprint and footprint. Use a lighter ViPR.
Progressions: Use more forceful ViPR reaches and increase the speed. Use a heavier ViPR.
