RECOVERY LAB: Activating Muscles Before Practice

FC Dallas Head Athletic Trainer Skylar Richards will walk you through different workouts in The Recovery Lab. In this video he demonstrates the proper way of activating the muscles before practice utilizing a vibration plate in order to prevent injuries.

Here are some quick notes you should know about vibration plates: 

WHO WAS IT ORIGINALLY DESIGNED FOR?

Vibration plates where originally designed to help astronauts maintain their strength on space missions in the absence of gravity. The way vibration plates work is by sending tiny shockwaves through the body, triggering an involuntary contraction in your muscles. 

HOW CAN YOU BENEFIT?

If you do basic exercises like squat, lunges, crunches, push-ups and calf raises on a vibrating plate you lose more body fat and belly fat. Also, if you are standing on a vibrating plate while you plank, lunge or squat you are able to trick your body into thinking you’ve amped up the intensity and likely deliver better results faster.  As head Athletic Trainer Skylar Richards shows how to properly work your calves on a vibration plate he specifically uses these exercises to activate their muscles before practice. A combination of traditional exercises with a vibration plate will strengthen the body, co-ordination stability, endurance and prevent injuries which is very important for athletes. 

YOU WANT TO SHAKE THINGS UP? HOW TO PROPERLY DO CALF RAISES?

Remember to raise your heels a few inches above the edge of the step so that you’re on your tiptoes, just like Skylar demonstrates. Hold the position for a moment and then lower your heels below the platform, feeling a stretch in your calf muscles. When standing on the platform and lifting your heels, the vibrations transfer to the calf muscles. The difference is felt in the legs as this increases circulation as well. Usually people will do certain exercieses or hold the position on the machine for 30 seconds to a 1 1/2 minutes. Sometimes you want to shake things up and maybe do some planking. I know 30 seconds seems like forever but remember that you can hold a plank position by placing arms and elbows on the platform. 

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