You may have noticed a new poster in our gym that lists the 8 points of performance.  Certainly you’ve heard coaches calling out all sorts of coaching cues “chest up”, “shoulder blades back”, “push your knees out” and so on.  For each movement there’s so much to think about, without organizing principles it can be challenging to remember the key points of performance for each movement.

The poster was conceived of initially as a tool to help our newer coaches remember and triage points of performance but it can also help you as a useful tool to be aware of correct movement mechanics or to help formulate questions for the coach when you are uncertain.

01 Midline Stabilization
This is the most important point of performance because our midline (aka core) is responsible for maintaining correct and safe spinal alignment (neutral lumbar curve without spinal flexion or hyper-extension).

02 Core-to-Extremity Movement
Power is generated at the large joints (hips) and transferred to smaller joints (shoulders, knees, wrists, ankles).  Initiating movement from these smaller joints will result in injury.  Training correct movement sequencing will make you more powerful, more athletic and safer.

03 Balance About the Frontal Plane
When moving external load, we want to keep it as near to our center of gravity as possible.  Any deviation adds stress to our midline, reduces our mechanical efficiency and disturbs our balance.

04 Posterior-Chain Engagement
For us this primarily refers to lats, glutes and hamstrings but really includes all the muscles in the back of your body.  It means learning to initiate movement using these strong muscles to balance your posture.

05 Sound Hip Function
We want to initiate movement from your powerful hip joint and transfer that power to the extremities.  This means learning to effectively open and close the hip joint.

06 Active Shoulders
Force from the core must be transferred through the shoulders in all upper body exercises.  Active shoulder engagement is necessary for shoulder health and function.

07 Full Range of Motion About a Joint
Sedentary living leads to impaired mobility.  Immobility leads to movement dysfunction, inefficiencies and eventually, injury.  We want to train you through a full functional range of motion.

08 Effective Grip and/or Stance
Correct movement mechanics start with an effective set up position.  Learning how to correctly position your body will make you safer and more efficient.

Our new poster is a tool that you can use to practice excellence.  Our goal is maximizing effectiveness, efficiency and safety in each and every movement.  This will make you a better athlete and a fitter, healthier human being.