Hello, David Weck right here. As we speak, I will train you an train with the BOSU Elite we name the Zen10. The Zen10 is a sequence of eyes closed actions on the BOSU Elite and we use this right here on the WeckMethod Performers Coaching Heart because the very very first thing that we’ll do earlier than we start the exercise. Now, the rationale why we do it’s because we actually wish to practice steadiness on the most reflexive degree and we wish to study to take pressure and drop the strain down [Tensional Balance Training]. A educated athlete figures out steadiness decrease within the physique than somebody who’s untrained. Once you lose your steadiness, the very first thing that occurs is the strain shoots up within the physique and what we wish to do is we wish to scale back the proclivity to set off that reflex and primarily create extra time the place your physique is determining remedy the issue reasonably than defend your self from the issue. You are by no means going to lose the protecting reflex however what we wish to do is we wish to not set off that reflex too quickly. And athletically, this can give us higher response time, it is simply higher all the best way round. And the good thing about doing it earlier than your exercise is that you simply’re actually get in tune along with your physique so whenever you come down after this sequence you’re feeling very grounded, very centered, you’re feeling very prepared to maneuver, at a really basic degree.
So let me undergo the sequence: We’ve the ability zone on the BOSU Elite and whenever you observe you are going to put your ft behind the ability line and be in that dynamic dorsiflexion with inversion and that is going to spring load and make this much more efficient. However to start with, we start with the ft simply on high, splitting that energy zone someplace simply behind the balls of the ft. So that you’re on high impartial, reasonably than tilted again in that energy zone.
This is the sequence: We shut the eyes and we get centered. You are going to discover me having to combat for steadiness considerably greater than when my eyes are open [Balance Training]. Your physique is consistently, by way of your eyes, scanning the horizon line for horizontal traces, after which vertical traces. These are the bushes, these are the partitions. And that gives a grid that you simply use for steadiness. So the eyes, the vestibular system within the ears, and the proprioception are the three principal features of how we preserve steadiness. And by eradicating the imaginative and prescient, we actually dive into that proprioception and it is relationship to vestibular. And these actions will problem the vestibular in order that we’re actually integrating our proprioceptive consciousness and the flexibility to drop pressure down. So I will attempt to actually breathe and calm down as I do that, let the reflex occur as it’ll, however simply actually calm down and attempt to drop that pressure down. You possibly can step off at any time.
So here is what I do: Shut my eyes, and I simply get myself centered, and I really feel all of that refined complexity, the place’s the burden shifting, and so on. We start with a one, two, turning the pinnacle to the facet, and turning the pinnacle to the facet. In order that’s form of our one and two. You are going to discover that your toes will begin to seize, your physique will begin to tilt and lean, and simply that a lot stimulation might be difficult and tougher than simply preserving your head in impartial right here.
Now the subsequent, three and 4, is a tilt down, after which a tilt up. The lean up is an unbelievable problem, it’ll take observe for most individuals to essentially grasp that head up however even myself, who’s very practiced in these actions, I am nonetheless working and I am nonetheless weening away that further exercise that I wish to simply be centered so my proprioception is so finely tuned, that I can simply transfer like a cat.
So we had one, two, side-to-side, three, 4 is right here, now 5 and 6 is shifting the burden. So I am lifting up one foot. So that will be 5, and 6,. You possibly can even raise it off, and raise it off. And so we simply get that very sluggish and managed, shift the burden to at least one facet and steadiness. Shift the burden to the opposite facet and steadiness. In order that’s our 5 and 6.
The seven and eight entails turning the entire torso. So I wish to hold my navel pointed straight forward, and I will flip and look behind, so it is a important facet flip. And switch right here. In order that’s seven and eight, these turns.
Now, quantity 9 is a run in place. So now I will take that shifting of the burden and I will run in place. And it is simply small, little steps, till I can go quick. Eyes are closed. And that is an enormous problem for quantity 9. And quantity ten is we leap. So eyes are closed and I will leap and land, leap and land. And you may see how difficult that’s. Bounce and land. And also you wish to land good and gentle, actually soak up all the pieces in order that the strain, once more, is dropping down.
Now, after you end the Zen10, it ought to take you a minute or two to do it, you come off and also you simply really feel so built-in along with your steadiness that the subsequent factor that you will do, you are going to carry out it higher. So let it sink in, increase. Every part is actually freer to maneuver, with much less restriction, and now we go into our subsequent motion inside the exercise.
So we suggest Zen10, begin it out with the very best foot ahead. Stability and the reflexive degree, pressure dropping down, makes the exercise extra productive, and practising the Zen10 over time will actually allow you to be a greater athlete on the reflexive degree.
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