PNF As A Training System – More Than Just Stretching! Part III
The Fundamentals of PNF
PNF may be categorised in terms of five P-factors: Principles, Procedures, Patterns, Positions and Postures, with joint Pivots and Pacing (Timing) as important sub-categories. The methods comprising these factors were formulated from findings on neuromuscular development, such as the functional evolution of all movement from motor immaturity to motor maturity in the growing child or novice athlete in definite sequences progressing logically from:
• total to individuated
• proximal to distal, distal to proximal
• mobile to stabile
• gross to selective
• reflexive to deliberate
• overlapping to integrative
• incoordinate to coordinate
The Principles of PNF
The basic principles of PNF may be summarised as follows:
1. Use of spiral and diagonal movement patterns
2. Motion crossing the sagittal midline of the body
3. Recruitment of all movement components, especially:
• flexion-extension
• adduction-abduction
• internal-external rotation
4. Exercising of related muscle groups
5. Judicious eliciting of reflexes
6. Movement free of pain, but not free of effort
7. Comfortable full-range movement
8. Application of maximal resistance throughout the range of non-ballistic movement
9. Use of maximal resistance to promote overflow (irradiation) of muscle activity from stronger to weaker patterns. In particular, use of successive induction or contraction of agonists directly before contraction of antagonists.
10. Use of multiple joint and muscle action
11. Commencement of motion in the strongest range
12. Use of static and dynamic conditions
13. Appropriate positioning of joints to optimise conditioning
14. Exercising of agonists and antagonists
15. Repeated contractions to facilitate motor learning, conditioning and adaptation
16. Selection of appropriate sensory cues (tactile, auditory, visual) to facilitate action
17. Emphasis on visuo-motor and audio-motor coordination
18. Use of distal to proximal sequences in neuromuscularly mature subjects
19. Use of stronger muscles to augment the weaker
20. Progression from primitive to complex actions
21. Planning of each phase to lay foundations for the next phase
22. All activities are integrated and goal directed
23. Use of adjunct techniques (cold, electrostimulation, massage, vibration, stroking).
Immediately it may be seen that employment of any of the above principles in training implies conscious or
unconscious reliance on aspects of the PNF system.
- Supertraining 6th Edition by Dr Mel Siff
Supertraining by Dr Mel Siff
www.twitter.com/supertraining_1
