Improving Performance for

Rotational Athletes
from a PRI Perspective

Miguel Aragoncillo, B.S., CSCS, ACSM-CEP, PRT

www.MiguelAragoncillo.com
@MiggsyBogues
Who Am I?
#TrustTheProcess
• Temple University Alumni c/o 2010
• Strength Coach at Cressey Sports Performance
• Postural Restoration Trained
Today’s Agenda
Sports
Specific
Skills

• Understand foundational 1. The Pyramid

Athletic
Performance

PRI pieces of information. Foundational

Movements

• Make you a better coach,

trainer, and practitioner
regardless of “title” 2. The Brain

• Empower you on a
practical and pragmatic
level
 Overall Questions & Themes
Questions
• How can you achieve change?

• Does “staying in your lane” cause you to

stagnate?

• “If not us, then who? If not now, then

when?”

• How can I influence behaviors so

adaptations will begin to trend in the
positive direction?

Mantra
Control what you can control.
What is this?
Postural The Science
Anatomically
Restoration Neurologically
• Lateralization of the brain (research
• A heart and pericardium that is present on the
Institute ® suggests that the left hemisphere, which
left side but not on the right
controls the right side of the body, is
• dominant
More lobes in lung
of motoronplanning
the rightregardless
side than of
the
Sphenoid
hand dominance)
left

• •A hemidiaphragm
An imbalance between the right
that is larger, has aand left
more
sides in
Sternum optimal positional
dome shape, sense and
and possesses more crural
proprioceptive
attachments awareness,
(attachments especially
to the spine) onatthe
theside
right hip than
joint the left

Sacrum • A liver that is present on the right side but not

the left
 Path of Least
Resistance

RIGHT LEFT
Optimal Performance Pyramid
Sports
Specific Curveball, Backflip, Dunking,
Skills etc

Athletic
Performance Sprinting, Jumping,
Throwing, etc

Foundational Push, Pull, Hip Hinge, Squat,

Movements Locomotion, “Core”
 Assessments Right shoulder is
Lower than left
Why perform assessments?
“Measure twice, cut once.”

1. Allows greater ability to be

more accurate.
2. Allows progress to be Twist in torso has
left In a state of
tracked. Right hand is inhalation
3. Creates buy-in from lower than left
client/athlete if positioned
correctly.
Volunteer(s) for Assessments
• Visual Assessment
• Adduction Drop Test
• Active / Passive Straight Leg
Raise
• Seated Femoral-Acetabular
Internal and External Rotation
• Supine Glenohumeral Internal
and External Rotation
• Horizontal Abduction
• … among many more.
Introduction to PRI Assessment Outcomes
• Reflects the gait cycle
• In reality, reflects the neurological “profile” of the
individual
• Patterns need to be organized in its entirety – not
just in one singular joint at a time.

1. Left and Right Anterior Interior Chain

2. Left and Right Brachial Chain
3. Posterior Exterior Chain
4. Right and Left Temporal-Mandibular-Cervical Chain
How can you alter foundational
movements (kinetics)?
• Introduce new and salient exercises to re-introduce
sensory awareness of internal body.

• …While keeping the focus on physiological

capacities in your exercise program
• You need to get results.
• You need to get paid after all.
Coaching Sensorimotor Activities
Systems that Contribute Methods for
to Sensorimotor Map Altering Internal Map
• RPE (Internal Model of
1. Vision Intensity)
2. Vestibular • Specific imagery of
3. Sensorimotor respiratory cycle
(Positioning) • Tempo (3 seconds up, 3
seconds down)
• Mapping (Implicit Learning)
How else can you alter movement?
• Must first “unlearn” before Highly Unstable Behavior
“learning” High Amounts of Variability

• How can we unlearn these

movements, and achieve a
different outcome?
Highly Stable Behavior
• Attractor wells (Latash) Low Amounts of Variability
speaks about the stability
of a pattern, and how
engrained a pattern can be
Using Reference Centers
Behavior Change of an Attractor State

• I&I • Postural Respiration

• Calcaneus, 1st Met, 5th • Scapula
Met • Obliques

• MyoKinematic/Pelvis • Cervical Revolution

• Hamstring • SCMs
• Glute Medius
• Adductor
• Postural-Visual
• Left/Right - Peripheral Field
Upper + Lower
Body

90/90 Hip Lift

with Bilateral Arm
Reach

1. Feel hamstrings in order to achieve posterior pelvic tilt.

2. Feel obliques to assist with ribcage and pelvic positioning.
3. Serratus anterior will help promote ribcage retraction and
protraction / abduction of scapula.
Upper Body
Focus

Alternating
Respiratory
Crawl

1. Bring one hand closer to knee.

2. Unlock elbows, push “armpits” away from the ground.
3. Feel opposite side of body stretch on reaching arm’s side.
4. Feel adductor on side with hand closer to knee (shift weight).
Integration

Standing
Supported Left
Posterior Hip
Capsule Stretch

1. Feel adductor, hamstrings, and glute on weight bearing leg.

2. Push with right side of body to compress leg hip structures.
3. Feel abdominals while pressing / reaching into table.
Integration
Standing Resisted
Reach w/ Left Stance
and Right Lower Trap

1. Feel adductor, hamstrings, and glute on weight bearing leg.

2. Push with right side of body away (abduction) to compress
hip structures on left side (and vice versa)
3. Anchor weight bearing leg, then perform posterior tilt of
scapula on contralateral side.
How can we alter a S&C program?
If your movement assessment dictates that there is a
significant asymmetry in assessment, why would you
perform a bilateral movement?
• Bilateral movement will be influenced through
unilateral asymmetry.

If your movement assessment dictates that there is

no asymmetry in assessment, how do you
demonstrate motor control in unilateral, tri-planar
movements?
 Data Tracking
Hip and Shoulder ROM (Averages)
• Seated Hip IR (Right): • Supine GH IR (Right):
26.11° 33.22°
• Seated Hip ER (Right): • Supine GH ER (Right):
25.78° 100.00°
• Total Motion = 51.89° • Total Motion =
133.22°
• Seated Hip IR (Left):
20.89° • Supine GH IR (Left):
• Seated Hip ER (Left): 44.33°
29.78° • Supine GH ER (Left):
• Total Motion = 50.67° 92.44°
• Total Motion =
136.77°
Integration
DB Goblet Squat
(Foot Cueing)

1. Feel big toe (1st Met), pinky toe (5th met), heel (calcaneus).
2. Change levels and pull down via eccentric control of hamstrings
as you maintain anchoring with supination of foot.
3a. Use tempo to improve upon sensation (2 sec up, 2 sec down).
3b. These cues can be used more effectively within strength and
cond. program.
Integration
Integrated Sidelying
Trunk Lift

1. “Roll forward” onto knees/shins.

2. Feel obliques to assist with ribcage and pelvic positioning.
3. Flatten out hand, push hand fully into ground.
4. Reach armpit “away” from the ground as you exhale.
Integration

Split Stance1-Arm
Cable Row
with Alternating
Reach

1. Feel adductor, hamstrings, and glute on weight bearing leg.

2. Feel abdominals of weight bearing leg as you row with
opposite arm.
3. Prevent torso rotation, constantly feel abdominals,
alternate arms with a tempo.
Integration

1-Leg
Slideboard RDL

1. Feel adductor, hamstrings, and glute on weight bearing leg.

2. Turn opposite hip 45° into adduction/internal rotation to
improve weight bearing leg sensation.
3. Hold weight in opposite hand as weight bearing leg, and
allow 1-Leg RDL to happen around weight bearing leg.
Integration

1-Arm, 1-Leg
DB RDL

1. Feel adductor, hamstrings, and glute on weight bearing leg.

2. Feel abdominals of weight bearing leg as you row with
opposite arm.
3. Prevent torso rotation and reach DB down to weight
bearing leg.
What happens when velocity is
introduced as a variable?
• How can you have “conscious function” over something
that has large demands of subconscious control?

• Task dependent variables (moving with mobility,

velocity, accuracy) do not allow for conscious
functioning activities to alter the neuronal pools to
accomplish a task.

• Trade off between speed and accuracy of a movement.

Attractor Wells and Variability
Highly Unstable Behavior
High Amounts of Variability

Highly Stable Behavior

Low Amounts of Variability
Short, Long, Normal Stride
INITIAL PATTERN DE-STABILIZE AFTER INTRODUCING SELF-ORGANIZE
INITIAL NEW STIMULI TO NEW LEVEL
PATTERN OF PATTERN
 Monday Takeaways

Sports
Specific Understand how to improve
Skills motor planning and performance
thru mapping and attractor states

Athletic Maintain awareness of

Performance polyarticular chains thru
reference centers

Foundational Alter fundamental kinetics

Movements through motor behavior
changes found in PRI activity
Frequently Asked Questions
Q: I don’t have any asymmetries in my body. What would
you do?

A: Do you write with your right hand or your left hand?

Do you drink your coffee with both hands
simultaneously?

Asymmetries are merely physical manifestations of what

is being controlled on a neurological level. Many tasks
can be learned and unlearned, but you can’t “learn” to
have a liver/heart/lobes of lung on your other side.
Frequently Asked Questions
Q: I’ve tried these methods, but they didn’t work.

A: Do you chastise a baby for falling down when

learning to walk? Or do you encourage him/her to try
again?

Have you ever fallen up or down the stairs, and then

gave up and just laid there? Or have you gotten back
up and figured out a way to keep on going?
Frequently Asked Questions
Q: I don’t fit in the If you have symmetrical yet
algorithm of the limited shoulder mobility,
traditional PRI theme. expect either lower back or
neck issues (when training
with a purpose).
A: Are you sure?
If you have symmetrical yet
This doesn’t mean limited hip mobility (frontal
pressure isn’t being mis- plane), expect hip
managed. impingement and
reduction in ankle mobility.
Frequently Asked Questions

Q: I go to (x) therapist for (y) injury or discomfort,

and they perform (z) modality. Is this helpful/better?

A: Does this change ultimately result in empowering

you with autonomy? Is the resulting outcome of (z)
modality control of said body part in question?
Frequently Asked Questions

Q: I don’t have time for • Refer out to a more

that. What do you suggest I
do?
A: If you need your car
repaired, but you don’t
have time to repair it
yourself, what do you
do?
specialized clinician.
• Trial and error with your
easiest clients/athletes.
• If you don’t demand
mastery of yourself, how do
you expect your clients to
master themselves?
Frequently Asked Questions

Q: I’d like to learn more about asymmetries and the

influences they have on the human body. Where can
I go to learn more?

A: www.PosturalRestoration.com
@PostRestInst – Twitter
@PosturalRestorationInst - Instagram
 Thank you!
References Courses
• MLA Shumway-Cook, Anne, and Marjorie H. • MyoKinematic Restoration
Woollacott. Motor control: translating research
into clinical practice. Lippincott Williams & • Postural Restoration
Wilkins, 2007.
• Pelvis Restoration
• Cervical Revolution
• Latash, Mark L. Fundamentals of motor control.
Academic Press, 2012. • Impingement & Instability

• Wulf, Gabriele. Attention and motor skill

learning. Human Kinetics, 2007.

Miguel Aragoncillo
B.S, CSCS, PRT, ACSM-CEP
www.MiguelAragoncillo.com
@MiggsyBogues