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Milo Bryant it’s a performance coach as well as an experienced journalist. He is also 50 years old, and his book Unstoppable after 40 gives you the roadmap to do more than just stay active as you “mature.” Milo trains hard and recovers even better so he can do what he wants, when he wants. Get ready to use his methods to become unstoppable. This is not your father’s middle age.
If you know what you’re doing, rolling on the ground can be an effective way to get around and test your core stability.
Brief history: Before I played basketball one night at 24-Hour Fitness, I had six athletes in their late teens and early 20s on the basketball court doing swing patterns. They found out I was a trainer, so they were willing to give the practice a try, even though it might seem silly to someone who just got into the gym.
Their struggling attempts to roll segmentally from back to stomach and vice versa caused them to talk trash to each other and laugh at their collective worthlessness. After a few hints and more tries (some successful), we sat down and had a discussion about core functioning and its effect on the limbs.
Rocking patterns are all about the spine being mobile where it needs to be and stable where it needs to be. Being able to segmentally rotate from the cervical spine down through the lumbar spine and back is important in all of the rotational sports we play, and also for many of the mundane movements we do on a daily basis.
Rolling patterns are both assessment tools and warm-up exercises. As an assessment tool, they can expose sequencing inefficiencies that can affect overall movement patterns. As a warm-up exercise, they get the body moving more efficiently, aiding more intense forms of full-body rotational movement, like swinging a stick or bat, throwing a ball, or hitting that perfect rebound pass from three defenders.
The 4 rolling patterns
- Upper body from supine to prone
It tests the core’s ability to be simultaneously dynamic and stable as you rotate your body from back to stomach, moving from outstretched hands to feet.
Lie on your back with your arms above your head and your feet hip-width apart. Don’t move your lower body. Raise your head and turn it to the left as if you were sniffing your left armpit. Starting with your right arm, extend to the left, followed by your head, then your neck, then your right shoulder, then your chest, until you’re on your stomach. Return to the starting position and perform the rocking pattern to the right.
- Upper body prone to supine
It tests the core’s ability to be simultaneously dynamic and stable as you rotate your body from stomach to back, moving from outstretched hands to feet.
Lie on your stomach with your left arm over your head and your right arm out to the side. Your feet should be hip-width apart. Don’t move your lower body. As you roll to the left, turn your head to the right, looking at your right hand. Then raise your right hand and arm so they extend up and over your back to your left side. Keep your eyes on your right hand and follow it with your head as it continues to the ground. Your lower body should remain relaxed until the rotation of your upper body begins to pull on your lower body as well. Return to the starting position and perform the rocking pattern to the right.
- Lower body from supine to prone
It tests the core’s ability to be simultaneously dynamic and stable as you rotate your body from your back to your stomach, moving from the bottom of your heels to the tips of your outstretched hands.
Lie on your back with your arms above your head and your feet hip-width apart. Don’t move your upper body. Raise your right leg vertically and, keeping your left leg stationary, rotate it so your toes point to the left. Bring your right leg over to your left until your hips begin to rotate. As your hips rotate, your upper body will do the same until your entire body is supine. Repeat this while rolling to the right.
- Lower body prone to supine
It tests the core’s ability to be simultaneously dynamic and stable as you rotate your body from stomach to back, moving from the bottom of your heels to the tips of your outstretched hands.
Lie on your stomach with your arms above your head and your feet hip-width apart. Don’t move your upper body. As you roll to the left, lift your right leg diagonally over your left leg while keeping your left leg stationary. As your right leg crosses your body, your hips should begin to rotate. As your hips rotate, your upper body will do the same until your entire body is supine. Repeat this while rolling to the right.
The best training signal for swing patterns
Although the arm extends first, this is a movement powered by the head and neck. So use them. Turn your head towards the hand that reaches out to you. Keep reaching with that hand. Keep your eyes on your hand as it “guides” you to finish the pattern.
Helpful Tips for Your Swing Pattern Practice
● If the pattern is difficult to do from a flat supine position (lying on your back on your back), to roll from right to left, place a rolled exercise mat under the right side of your torso, similar to giving your body an advantage .” Do the same if you need to roll to the other side.
●Have a partner touch the heel of the “long leg”, the leg that is in the direction of the turn. The tapping helps engage the core.
● Ask a partner to hold one end of a band while your “stretching” hand holds the other end. Your partner should pull slightly on the band to help you get past the “stuck” stitches and complete the pattern.
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