Glute Ham Raise Isometric Yielding Single Leg Disadvantageous
GHR ISO Yld SL DA
Coaching Points
- Hold ISO in the middle of the range of motion: Instruct the athlete to find a position in the exercise where the muscles are engaged and tension is maintained, typically in the middle of the range of motion. Encourage them to hold this isometric position for the desired duration, focusing on stability and control.
- Maintain straight alignment through the knee, hip, and shoulder: Emphasize the importance of proper alignment throughout the body. Instruct the athlete to keep their knee, hip, and shoulder in a straight line, avoiding any excessive twisting or bending.
- Arm opposite of the engaged leg holds the band: Explain that the arm on the opposite side of the leg that is engaged in the exercise should hold the resistance band (if applicable). Instruct the athlete to maintain tension in the band throughout the movement, adding an additional challenge to the exercise.
- Incorporate 3 Way Foot Position Integration: Explain the concept of 3 Way Foot Position Integration, which involves varying foot positions to target different muscle groups and movement patterns. Instruct the athlete to experiment with different foot positions, such as toes pointed forward, toes pointed outward, or toes pointed inward, depending on the desired focus of the exercise.
- Incorporate the Angular Shank Loading Model: Explain the Angular Shank Loading Model, which refers to the sequential loading of joints from the ground up during movement. Instruct the athlete to focus on the proper sequencing and alignment of the ankle, knee, and hip joints to optimize power, stability, and efficiency.
Alternative Exercises: