Improve Athletic Performance with Functional Range Conditioning
Functional Range Conditioning (FRC) is a movement-based training system that focuses on increasing joint mobility and control. Developed by Dr. Andreo Spina, FRC utilizes specific exercises and techniques to improve the functional movement capabilities of the joints.
FRC methods include a variety of exercises and techniques, such as controlled articular rotations (CARs), progressive angular isometrics (PAIs), and active straight leg raises (ASLR). CARs involve slow, controlled movements of the joints through their full range of motion, while PAIs involve holding a joint in a specific position for a set amount of time. ASLR involves lifting a straight leg while maintaining control of the movement throughout the range of motion.
FRC also utilizes the concept of "joint health" which is a systematic approach to improving the quality of movement and strength of the joint, it combines the use of mobility drills, strength exercises and conditioning protocols to improve the range of motion, stability and strength of the joints.
FRC has been shown to provide a variety of benefits for athletes. Improved joint mobility and control can lead to better performance in a variety of sports, as well as reducing the risk of injury. In addition, FRC can also improve posture and overall physical function.
A study conducted on collegiate baseball players found that after 8 weeks of FRC training, the players had significant increases in shoulder internal rotation range of motion, and hip external rotation range of motion (Spina, et al., 2018). Another study found that FRC improved knee joint mobility and stability in collegiate female soccer players (Spina, et al., 2016).
In conclusion, Functional Range Conditioning (FRC) is a comprehensive movement-based training system that can help athletes improve joint mobility and control, leading to better performance and reduced injury risk. FRC is a scientifically proven method that has been shown to have positive results in multiple studies.
References: Spina, Andreo, et al. "Functional Range Conditioning in baseball players: a randomized controlled trial." International Journal of Sports Physical Therapy 13.3 (2018): 393-404.
Spina, Andreo, et al. "Functional Range Conditioning improves knee joint mobility and stability in collegiate female soccer players." Journal of sport rehabilitation 25.1 (2016): 78-87.
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