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One thing that I have been thinking quite a bit lately is the differences that I see side-to-side with myself. I figure this would be an interesting topic for all of us to discuss and share our experiences. Maybe K-star can do a video based on this?
There is a Pro episode from last week which hits on this.
Pro Episode #25 Matt Hasselbeck Edition: Advice for the Uni-Lateral/One Sided Athlete
Working with dumb bells/KB can help balance differences side to side.
Leaning to the left when sitting and standing is a compensation for tightness on the right side of the body.
From personal experience I recommend that you start to fix it, yesterday. No messing around.
I played right handed sports for ~17 years before it caught up to me, but it did. (Volleyball, badminton, and softball.) The result was that the right side of my back got so strong that it pulled the whole thing into spasm, repeatedly; took months to be able to sit in a chair again without severe discomfort. I’ve had to temporarily given up most of my sports and stick to balanced activities.
For your reference:
It doesn’t sound like it is a mobility issue.
If you are working on mobility and not seeing improvements chances are it’s not a mobility issue.
When considering movement quality or dysfunction, we usually break the problem into one of four categories.
1) Motor control
2) Sliding Surfaces
3) Joint Capsule
4) Muscle Dynamics
It could be you need to start looking at improved motor control and sliding surface mobs.
A template would certainly be nice, Brenlez! I was really excited about the unilateral athlete episode, hoping for some serious guidance, but sadly the conversation stayed pretty vague. Maybe I should write in to Kstar for more specifics.
I think one of the best ways to fix the one-sided problems is going to be ‘becoming less one-sided.’ It’s not going to be a quick or easy fix. If it took you >10 years to create the problem, expecting to fix it in one or two is probably unrealistic. Stability will come, though. I’m currently a big fan of turkish get ups and anything that requires constant stabilization in my weakest position (overhead).
It’s definitely more than just a mobility issue. Kaitlin, what would you suggest in terms of motor control? I’m working hard on becoming more lefty, but if there are more specific guidelines, I’d love to use them!
There may not be a template as athlete’s find slack in the system in different places based on their individual difference, tight areas, restricted areas and what compensations the athlete has.
Determine where you will see the biggest difference and go after that first.
As each piece is solved you’ll see other things go into place or in a better place based on something new being in a better position.
Becoming less one sided use single arm/single leg skills on both sides.
I would recommend working on skills with transfer.
Nate Helming, a coach with Team SFCF & Carl Paoli (Gymnastics Wod) have some great articles available on this.