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Preamble
The reason why you are reading this is based on the especially with complex, omedic sequences of motion.
nature of humankind, “curiosity“ to be more precise. It is unknown whether the situation was like that before
Curiosity why certain things do no longer work the way the injury already. In first place, the aim of every athletic
they are supposed to, when it comes to regeneration training should focus on the inclusion of testing
after surgery or injury – and even more important: funtional foot work on a regular basis, since it is serving
curiosity what to do in order to improve one´s very an active prevention of injuries and, because the risk of
own condition in a situation like that. Concretely, it is injuries does rise without an unlimited function of feet.
about the inside rotation of the front part of the foot Taking into consideration how to make improvements
via the hypothenar of the big toe. It allows to make in this particular field, the Blackboard Training System
up a solid axis within the leg, to create movement was created. A completely new way to train feet and the
through a powerful foot work and with that, to support axis of the lower leg. The Blackboard works with respect
a cleanly erected way of walking. Furthermore, this to the guidelines of nature and makes use of the torsion
rotation has an important influence on the posture between the front and the rear parts of the foot. A
of the body as a whole and, not to forget, it offers a completely new form of training can be held, using the
remarkable effect when it comes to the prevention axis which is being linked three-dimensionally. Various
of injuries. It is significant how often this function situations of competition or daily life can be simulated
causes problems after injuries of the lower body parts. and trained throughout the insertion of the different
For the first time we noticed this phenomenon while wedges installed at the bottom side of the device.
working with professional athletes, persons who have
a very good sense for their own bodies and functions.
Independently from the certain kind of injury, all of the
athletes faced major difficulties to perform a powerful
rotation of the front foot. Even after good recovery,
the rotation was only possible in a very limited way,
2
The neuro muscular system means a big challenge friends from Kassel who always have been, and always will
when re-learning movements. Complex ones are often a be there for me – a good feeling! My family who gave me
sequence of already existing partial schemes. So what to solid roots to stay grounded and, last but not least, my
do if this long term sequence is interrupted due to injury? wife Laura, because she is so wonderful and made my life
Using the Blackboard, we now have the opportunity to complete.
aim our training at the performance of particular units and
with that, to re-adjust the neuro muscular system perfectly.
In addition to orthopadic rehab, the Blackboard can also Twisted regards,
be used for warm up sessions and for strenghtening the
muscles of the feet, legs, stomach and back. I wish you a
good time trying the DynaoMed and I would be grateful Lars Grandjot
if you shared your experiences and impresssions with me.
BlackBoard
but still means a great partner to me. Fabian because of
the med. Frank and Nicole for their big support which I do
not take for granted. My former team of PhysioSport who
kept pushing me with input and criticism if necessary. My THE ROOTS OF HUMAN PERFORMANCE
Table of contents
Chapter 1 Mobilty
Heel bone ..........................................................................................................................................5
Forefoot...............................................................................................................................................7
Big toe .................................................................................................................................................9
Chapter 2 Activation
Heel bone ........................................................................................................................................11
Front foot ........................................................................................................................................ 14
Foot pressure ..................................................................................................................................17
Chapter 3 Performance
Performance....................................................................................................................................19
Our foot is like a miracle in the history of evolutionary between front and rear part of the foot which is equivalent
progress. During its development it had to deal with new to the amount of activity being used while walking or
circumstances and grounds again and again. 32 bony jogging. Using this effect, the Blackboard is strenghtening
connections within our feet are responsible for high muscles right from the bottom up to the body shaping
flexibility, but also make them a fragile construction, basis of our muscles. Next to a more solid stand and an
prone to deformation and overstressing. To fight these improved moment of reaction, body form and balance are
aspects, a precise activation of the muscles in legs and influenced in a positive way.
feet is helpful. Because of the specific form of training the
structures of stressing will act according to their original
function. Activities in a sitting or standing position are
not good for our body. They are cutting down the level
of stabilizing muscles. As a consequence of that, the
resulting malfunctions display the main features in the
field of orthopadic treatment in Germany. Just as the rest
of our organism, our feet require activation to perform
well considering their original purpose. If we lack this kind
of activity over a longer period of time, defective positions
are likely to be expected, since our feet still have their task
to be done. The Blackboard training sytem creates a new
form of training by making use of a function seldomly
respected: the transversal rotation, which actually
means the twist of separated body parts against one
another. Through the detachment of the footprint there
is a possibility to generate an enormous level of rotation
1
Function
The Blackboard Training System uses a simple but very
important feature of our body, that you can achieve a
high level of stability with by only using very little effort:
We are talking about transversal rotation, the rotation of
single body parts into different directions. This function
is easy to understand. Think of a towel in your hand.
Without movement, it will be very soft and flexible, but
the moment you grab it on both sides and start to twist its
endings into different directions, you will realise at some
point that the soft rag has turned into a solid structure.
That is basically the same principle our body can make
use of in order to stabilize extremities such as legs
and arms without a major use of energy. Doing so, our
body has to comply with three requirements:sufficient
mobility a good tone of muscles and coordination skills.
Only if the joints and muscles are flexible, positions can
be reached where stability can have a positive effect. Just
as important as mobilty is the factor of body strengh to
be used in order to twist and fix the joints into desired
positions, if necessary even deviant to the rules of gravity.
To use mobility and sheer force adequately, it is vital to
coordinate the movement as a unit. Just the combination
of that will guarantee a smooth flow and connect the
different components mentioned above.
2
The MAP System
The skript of training in this manual always follows carrying capacity. In the final part of performance the
the combination of mobility, activity and perfomance single aspects are adjusted to each other with a special
(MAP). In certain situations, routine may vary. But that is glance on coordination and the speed of contraction. The
something to be analyzed with experts in first instance. faster our muscles react and contract, the faster they will
Efficient movements need a range of conditions. First, master unpredictable situations. The performance part
the joints need to be flexible, to avoid tension and with also improves stabilisation and posture.
that a higher input of energy. Second, the activity of
single structures. Every movement should be present
in the motorical cortex to be performed the best way
possible. The last precondition is the speed to perform
an activity with. This one is influenced by various factors
such as nerves, contractions and the surrounding we
are finding ourselves in. All those parameters play an
important role and should be taken into consideration.
So, we created a training to focus on each of these three
aspects in sequence and none of them should be left out
explicitely. We need mobility for activation what leads
to performance. The exercises must be performed in the
correct order. Mobilisation actively fosters the capability
of the joinst and tendons of the foot and all the structures
will improve as far as flexibilty is concerned. The part of
activation exclusively focusses on muscles we need for
the following performance exercises. In addition to that,
the passive system is strenghtened and structures gain
3
Legend:
ed
Active
4
Chapter 1
Mobility of the heelfoot
6
Chapter 1
Mobility of the heelfoot
7
Mobility of the forefoot
Description of the exercise
8
Chapter 1
Mobility of the heelfoot
Winding (NOS)
Stretching the joint of the big toe means one of the most How to perform:
important preconditions for healthy walking. For an
adequate winding of weight over the big toe, it requires Exercise should be done
the ability to strech over an angle of 65 degrees at least. 30-60 Seconds each side.
If the stretching is limited, the consequence will be an
evasion of the big toe or the winding of the foot will Please do the movement slowly,
take place mostly over the sides. This often leads to a Its a mobility exercise.
change in movements of hips and knees, often followed
by problems due to capacity overload. Enfeebled or
shortened muscles of hips and knees and particular
changes of the machanisms are a common result for this When to do
kind of malfunction. To prevent a situation like that, a
simple mobiity training for the basic joint of the big toe Mobilisation before Training
is sufficient. As usual, one has to keep in mind to put the
leg straight forward. To spread mobilisation of the whole Roll off problems
surface, try to abduct, the toe to the internal side.
Hallux Valgus/Rigidus
9
Mobility of the big toe
Description of the exercise
Picture 2
10
The arch of the foot
How to perform:
The arch of the foot is actually the body shell of our feet
and with that the basis for any further movement. If there Do the Exercise between 20-30 seconds each side for 4
is some bungling in the shell, the interior design may be rounds.
beautiful, but the owner of the house will always have to
deal with certain problems. It is nearly the same with our To activate the muscle system adequate do the exercise
bodies. If there is a problem relating to the arch of the slowly
feet, one will will struggle to gain fine- working functions,
which will have a negative effect on any further task. That
is why we should keep in mind that a proper progression
includes mobilty AND a resilient framework. To support a When to do:
solid arch, it also takes a strong level of muscles of feet and
legs. The combination of all components complete a well Prevention of Injury
developed arch. If only one of these parts is weakened,
a negative influence for the foot as a whole will be the Flat foot
consequence. Especially in the aftermath of injuries
concerning legs and feet, this form of training should be After any kind of Injury of the lower limb
performed intensively, to offer a fine foundation for “the
house“. After immobilisation (cast)
11
Activation of the heel bone
Description of the exercise (short foot)
12
Activation of the heel bone
Description of the exercise (short foot II)
13
Pronation
The active pronation of the forefoot is a milestone in the
history of evolution. Therefore, it should be appreciated How to perform:
and treated in careful way. As stated in the “mobility“
chapter before, the twist between the front part and the Do the Exercise between 20-30 seconds
rear area of the foot creates higher stability as well as
power transmission from the horizontal to the vertical each side for 4 rounds.
position. To raise such an enormous amount of power, we To activate the muscle system adequate
need an active pronation in the forefoot. This is basically
created by the outer muscles of the calf. In addition to do the exercise slowly
that, some lower interior muscles also take part in the
motion. Since these muscles are located mainly at the
exterior of the calf and originate at the head of the fibula, When to do:
this area always needs to be examined in the case of
problems. A high frequent complication after a trauma Preventive exercise
in suspination is a downward sliding of the fibula. This
leads to a limitation of flexibilty and a different tension Flat foot
within the muscles. Both factors have a negative effect Insufficience of leg aixs
on the leg axis. That is why an injury like that should not
be underestimated. One should always have examination Shint splints
of an expert. Especially if the level of discomfort does not
decrease for weeks. According to our experiences, always After injury of the lower limb
causes problems when it comes to injuries of the lower
extremities. Mostly it is alleviated and so there is only
little chance of performance to a helpful extend. So, the
activation of pronation is vital to be part of any program
for rehabilitation, but regular use for warm-up is fine, too.
14
Chapter 2
Activation of the forefoot
15
Activation of the forefoot
16
Chapter 2
Activation of the forefoot
Plantar flexors
The plantar flexors are often seen as the main force of How to perform:
movement, because they are responsible for the final
impulse of foot pressure. By their activation they help the Do the exercise between 15-20 Seconds each side.
opposing hip flexor muscles to get activated too what
makes walking becomming an easy and gracefule action. Do it as explosive as possible
Especially older people often have problems building
up a good activity of plantar flexors. The consequence is
that they need an enormous amount of power to move When to do:
forward the opposing leg. So, their walk then appears
non- circular and somehow time-consuming. To keep the Activation before Performance
cycle of walking in a lightly errected form, humans require
a good activity of the plantar flexors. Before this exercise, Push off problems
mobilisation of the big toe shoud always be performed,
because this illustrates basic prerequisite for everything Insufficient hip muscles
that follows up. The extend of the exercise sould be
increased carefully, because it means quite an intense Shint splints
impulse for the calf muscles which can lead to injuries
through capacity overload. Inufficient leg axis
Flat foot
17
Activation of foot pressure
18
Chapter 3
Performance
Performance
To reach the optimum, performance plays an important How to perform:
role in the MAP Progrssion System. Mobility, coordination
and power are harmonized with each other in the last Do the exersice 45-6ß seconds
step, to get the best shape possible heading towards
competition. The big advantage of the Blackboard Trainer each side with 60 seconds
is to be found within the speed that our neuro muscular
system has to work with when doing performance pause inbetween sets.
exercises. Because of the firm surface of the training
device, signals are transported directly to our body and the For higher level of difficulty use the triangle wedge
nervous system, which, of course, means a big advantage
in contrast to soft surfaces. This form of senso motoric
training, very direct and goal-oriented, has been found
rarely in training devices so far. But since speed is crucial, When to do
athletes will benefit from the use of the Blackboard. But
not only athletes, also “normal“ people are given the Warming up
opportunity to improve their level of reaction which can
be helpful in daily life. In addition to that, regular training Core controll
helps to prevent injuries of various kinds. Especially when
it comes to no-contact-injuries, the speed of contraction To get faster reaction speed
is important. The following exercises will help to improve
and match the single parts (muscles, tendons, connective Coordination exercise
tissue) perfectly to each other, to be successful in daily
routine AND competition.
19
Description of the exercise
20
Chapter 4
Leg axis
The leg axis is reponsible for the amount of pressure Do Exercise 30 secondes
hitting the joints of our lower extremeties, so it is up to it,
how fast certain areas are fretted due to high intensities each side 4 times
while training. A stable leg axis leads to an even stressing
of the joints which is an active way to prevent the athlete
from injuries. A solid leg axis requires certain components: When to do
mobility, coordination and strengh. You may train the
correct stand of the leg axis, performing the following Insufficience of leg axis
three exercises. Using this kind of evaluation, we try to
avoid capacity overload in training which will have a Poor posture
negative effect on the points mentioned above. The order
of the exercises is: from easy to difficult- to examine, which Insufficient hip abductors
level of stability we are at. This exercise, with respect to the
individual level of intensity, should be performed every After Injury or immobilisation
second day over a period of three weeks. You may change
into a higher level of intensity then. Inbetween the two
types (easy training and intense training), I recommend
to perform an exercise of medium intensity, which is the
performance of the exercise described without using the
DynMomed Training tool.
21
Training of the leg axis
Description of the exercise (easy form)
22
Chapter 4
Leg axis
23
Literature- and drawinglist
Literature:
Drawing 1.
Fußchirurgie (Zweite Auflage), Prof. Pisani Giacomo – Thieme Verlag 1993
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BlackBoard
THE ROOTS OF HUMAN PERFORMANCE