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Now, the program to help you and your family get fit and stay fit with a biblical foundation

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without a one-size-fits-all plan.

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It's Faith Family Fitness with your host, full armor sports and national champion coach,

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Jason Lupo.

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This is Faith Family Fitness on 100.7 The Word.

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Today we are talking about proprioception, kinesthetic awareness, we're talking about

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body mapping, and the ability to move our bodies the way that we want to.

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So we're going to talk a little bit about the science behind it and some applicable

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tools as to how we can use that information to better help our athletes and ourselves

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when it comes to technique changes and improvement.

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And we talked about this a little bit a couple weeks ago, but we're just going to touch on

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it a little bit more, spend a little bit more time on it, and talk about some of the real

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life applications that we've seen in the last couple weeks, given some changes that we've

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made to our program and trying to increase this body mapping and body awareness and this

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mind muscle connection.

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And so we're going to talk about that.

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Hopefully we'll leave you with some helpful tools that you can incorporate into your training

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program and that you can also teach your kids that they can better understand how to move

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their bodies as well.

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And we're going to talk about how we got to this point in this country that we end up

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having this reduced level of proprioception as well as sport.

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And so we're going to talk about all that stuff when we return after this brief 60 second

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timeout.

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Thanks for listening to Faith Family Fitness, a presentation of full armor sports teams.

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Teamwork is at the core of any successful organization.

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Full armor sports, led by national champion coach Jason Lupo, is now registering for school

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year sports programs.

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Full armor is a multi-sport teaching and training organization with homeschool options available.

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All of full armor sports coaches are certified and experts in their field.

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Full armor's coaches combine for over 500 years of coaching experience.

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They will help your kids gain fundamental skills.

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The concepts of teamwork is essential to being successful throughout their lives.

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Multiple sports options are available now from swimming, softball and volleyball to

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powerlifting and youth MMA.

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The faith-based approach to making sports fun and productive are a great choice for

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your kids at full armor sports teams.

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Learn more at fullarmorsportsteams.com.

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Welcome back to Faith Family Fitness on 100.7 the Word.

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We should be no surprise to us the degree to which this country and our kids have slowly

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started to lack this body awareness, this ability to move their body how they want,

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this mind muscle connection.

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We become far more sedentary in our lifestyle.

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So we're not moving as much.

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And then all the playground equipment that built this proprioception, this understanding

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of where the body is in space has by and large been pulled off the playgrounds because they're

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unsafe quote unquote unsafe.

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And we've replaced a lot of the sand and a lot of these things in the playground because

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it was too hard to keep up with with other synthetic materials that doesn't have the

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same type of response or tactility that allows our kids to to truly grow in this idea of

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body mapping and body awareness.

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And so first when we when we talk about proprioception and we talk about this this body awareness,

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I want you all these all my listeners here to understand kind of what I'm talking about.

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And if you're driving right now, please don't do this.

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But you're going to start what I want you to do is I just want you to close your eyes.

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I want you to close your eyes and I want you to imagine the silhouette of your body in

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your head.

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And then I want you to start moving your arms.

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And if you've got your eyes closed and you start moving that arm and you've created this

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silhouette image of yourself in your head, you'll see that that arm starts moving.

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Right.

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You know exactly where that arm is in space at all times.

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It's a unique feature that humans have as opposed to a lot of the rest of the mammals

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and animal kingdom.

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We have this unique sense of proprioception is what we call that.

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This body awareness is a body mapping.

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Now what happens is if we get injured, sometimes we shadow some of that body mapping.

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We don't have as clear understanding as where that body is in space.

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And so that becomes an issue.

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And the other thing is, is over the course of time with sport, you know, sport is as

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healthy as it is in healthy, unhealthy.

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And I say this all the time and people, you know, some people kind of get upset, but sport

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by and large, there's a huge component of it that is not healthy.

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You know, we talk about muscle imbalance a lot of times in the medical field and, you

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know, you'll hear chiropractors and physical therapists talking about, you know, muscular

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balance and we're not talking about like balancing on board.

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We're talking about the difference between like your quads and your hamstrings, right.

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A dominant muscle group and a muscle group that's not being utilized or used as well.

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Now in sport, we require to a certain degree imbalance in the body.

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We require imbalance in the body because that's what the sport demands and we have to meet

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the demand of which sport we are competing in.

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So if you look at shoulders, you see that rounded shoulder posture where the pectoral

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muscles and the lats are way overutilized, okay.

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And some other muscles, the back and the shoulders don't get used as much.

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And so you tend to see this posture change in swimmers.

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Now if we were to 100% correct that we're 100% to balance out the body.

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That swimmer would not be as fast in the water.

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Now that doesn't mean that we can ignore the opposite muscles.

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It doesn't mean that we can ignore the back in a swimmer and let the chest get all sorts

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of tight and still be without problems because eventually it will lead to problems if you

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have absolutely no idea as to how to fire the other opposing muscle groups.

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And we see this in cyclists, right.

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Cyclists.

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The body angles on a bike are unnatural to most other sports.

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We see this really tight hip flexors to a large extent and these really strong quads

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in cyclists.

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Now you start building up the quads strong enough and the femur starts to move forward

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and the acetabulum which is that socket that we think of when we think of a ball and socket

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joint.

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The acetabulum.

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So that femur starts to sit forward, it starts to move forward, it starts to change positioning

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if we are not engaging the glutes and hamstrings at all.

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And so yes, sport requires muscle imbalance.

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No we are not trying to 100% fix the muscle imbalance.

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We are trying to be, I guess the right word in today's society would be equitable.

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We want to create some sort of equality between the muscle groups.

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Now it doesn't mean that we are going to try and specifically overwork those opposing muscles

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but we have to at least understand number one how to fire them or how to contract them

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and number two we have to create some sort of tension and strength.

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In order to keep joints moving the way that they should.

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And so there is a clear difference.

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I'm not suggesting that you look at every sport and go well this is the imbalance that

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it creates and specifically aim to go fix that imbalance.

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That's not what we are trying to do.

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We are trying to create stability in the joints while still allowing for force production.

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So sometimes the body positions that we have to get into to apply force create that inequality

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that we see in those opposing muscle groups.

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So talking about that, when we have removed some of this equipment from playgrounds, our

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kids are sedentary, they are sitting behind a computer screen, they are sitting behind

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video games, they are no longer getting the experience of moving their body outside of

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organized activity.

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And so we have created and we have great organized activities in this country and our youth sports

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programs keep getting better and better and better to a large extent.

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But if all the kids are doing is that one specific sport, we haven't gained awareness

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on how to truly move the body outside of that sport.

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And so number one, it makes it harder for the coaches inside that sport to work with

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your kids and get them to understand how to move their bodies.

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But number two, it leads to some of the imbalance we just talked about.

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And so we have to have a fine, I mean I won't even say fine balance.

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We need to get our kids outside playing more so that they gain that body awareness, so

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that they're able to perform the tasks that are asked of them inside of the sport that

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they're playing.

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And so I don't like to beat up on single sport athletes and to a large degree, I disagree

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with a chunk of the science and a chunk of the literature trying to direct people off

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of single sport for their kids.

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They should play multiple sports.

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And so I've got a roundabout answer to that.

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And the answer is yes, they should play multiple sports.

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But no, let's not demonize the single sport athlete.

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Instead, what we need to do is figure out within these sports programs that require

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more commitment to a given sport.

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The ones that come to mind in my head are gymnastics, swimming, ballet, a lot of these

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individual sports that require a lot of training to stay at an elite level.

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There are kids that choose that track for themselves.

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That's fine.

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When you're talking about basketball and baseball and football, the boys three, that for decades

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and centuries in this country have been the big three for boys, right?

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Baseball, basketball, football.

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And you see a lot of crossover between the three and a lot of athletes play multiple

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of those sports.

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It's a different game.

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And I think if we want to truly look from an outsider's perspective in with no judgment

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in our brains about single sport or multi-sport athletes or whatever, or sports specialization

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as we'd call it, and we're looking in, we should be able to see the differences.

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And one of the things that's not 100% addressed in some of these literature and books is the

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fact that we aren't looking at the differences.

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We aren't looking at the differences in terms of energy systems and what's required.

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And so no, I do not believe that a baseball pitcher at 10 years old should be throwing

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ridiculous amounts of balls and going to private lessons and practice and throwing games on

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the weekend.

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You don't even see professional pitchers throwing as many pitches as some of these kids do.

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And so luckily, Little League and those places have drastically cut down how many pitches

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a kid can throw.

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But that also doesn't stop or change what's happening outside of what goes on in Little

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League or what goes on inside a tournament weekend, right?

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So we're still not counting pitches 100%.

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But there's a difference.

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There's a difference between a swimmer and a cyclist and a baseball player in terms of

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sport demand and in terms of how we're building awareness in the body and what the sport requires.

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Swimming requires a lot of work within energy systems become more efficient.

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And it requires training and training and training and training and training.

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Baseball in terms of the energy systems utilized is not the primary focus in training.

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It's skill and technique development.

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There's a lot of what we do in baseball, a lot of what we do in basketball.

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All right.

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So the sports are different.

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We can't look at them the same.

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But like we do in our swim program and what I encourage all of these single sport athletes

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to do is to be an athlete first and foremost and then be a swimmer.

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We want them to be athletic.

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We want them to know how to move their body.

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We want them to have that body awareness.

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And then they're a swimmer second.

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Now it's a mindset thing and it's a mindset thing in the eyes of our coaches.

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And it's the mindset thing in the eyes of myself in terms of looking at how we go about

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doing training.

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But they're swimmers.

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They know that they're swimmers.

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We still need them to be athletics, athletic.

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We need them to be athletes in this process.

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So we need them to know how to move their body.

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We need them to grow strength, gain power, all of that stuff.

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And I know some of the stuff seems like it's kind of on a rant and maybe it is a lot of

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what I do is ranting.

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But this is what we got to do for our athletes.

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So if we have athletes playing multiple sports, great.

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I encourage it.

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I hope that a lot of our athletes play multiple sports, but we do have single sport athletes.

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I don't want to continue to demonize them in terms of saying your kids should never

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just specialize in one sport.

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And there's plenty of other things that go into that conversation.

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But in terms of body awareness, kinesthetic awareness, some sports require more training.

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Sorry.

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We have to now figure out how to gain what that child is missing in a sport like swimming

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because they're not playing other sports because of the demand of swimming.

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But it doesn't mean that we can skip that aspect of development in their athletic career.

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We still have to gain appropriate reception, body awareness, body mapping.

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So because we have sports specialization, because we no longer have kids going outside

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to play on a regular basis because we've changed the landscape of our parks and recreation

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departments to make them more safe, whatever, blah, blah, blah, get rid of the equipment

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that's dangerous that actually gains kinesthetic awareness in children.

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We have this problem.

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We have this problem, this lack of our kids knowing how to fire their bodies, their muscles.

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So what we've done and we've done some experiments because I always experiment on my athletes

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classes.

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If you've listened to the show plenty of times, you understand this.

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I do a lot of experimenting.

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We've done some experimenting.

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We've done some experimenting in the gym in terms of trying to get our kids to understand

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how to fire muscles and how to position some of their joints in different various movement

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patterns to try to get them to understand how to move their body better.

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So one of the biggest things that we've done is we've just asked kids to flex muscles.

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So I've got a kid, I said, you know, flex your quads, muscles on the front part of your

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legs connect between your hip and your knee.

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Yeah, that's a layman's term, you know, way of explaining it, but the quads.

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So I asked him to fire his quads, I asked him to flex his quads and he couldn't do so.

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And I said, okay, your job is to continually try to fire these things until you can get

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them to work.

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Right.

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And so we tried to cue different things in terms of like how to fire it and then try

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to give him the feeling, the tactile feeling of actual touch touches quads as they're firing.

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So we had him do a hack squat, kind of like a squat machine, right?

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Hop on there.

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Said, okay, I want you to go down really slowly.

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I want you to feel your quads contracting as they go down.

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And he put his hands there and he felt his quads becoming harder and harder as he went

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lower and lower, signifying the tension that's created in the quadricep muscle during that

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movement.

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And then I said, okay, explode back up and then try to contract your quads at the top.

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And he struggled at first, but now we're two weeks into this experiment and 100% the other

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day I said, contract your quads and boom, kicked it out and his quads are now huge and

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very defined and he knows now how to fire them.

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Okay.

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And so we started this experiment because I can get rather frustrated sometimes if kids

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aren't changing what I'm asking them to change.

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And sometimes it has nothing to do with them not being able.

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Let me, let me rephrase them.

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Sometimes they're trying to make a change, but they don't actually know how to make the

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change because they don't have that body awareness that we're looking for.

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Sometimes they're trying to make the change, but they can't make the change because they

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don't know where their body is in space.

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So they don't know if they've made the change.

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And so I always tell my athletes, I wrote it on the board the other day.

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I said, if it doesn't feel any different, you probably haven't changed anything.

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Right?

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Cause it's true.

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If it doesn't feel any different, if the movement doesn't feel any different, you haven't changed

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any different.

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So we need this mind body connection of understanding when we make a change, what it should feel

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like so that we can reinforce it at another time.

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So that's one example, quadriceps firing.

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It's one of my power lifters and swimmers.

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And then I said, okay, we're going to try to learn how to fire every other muscle in

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the body.

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Right?

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And I said, okay, we're going to try to hit just general bodybuilding poses for, you know,

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10 rounds of six seconds every day.

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And so I said, okay, let's do this.

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So we kind of worked on some of it, figuring out how to contract some of the muscles.

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And I said, okay, this is your job.

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Go home, try to contract these muscles 10 times for six seconds every single day.

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Get an idea of how to contract these muscles.

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Has done it and immediately we've seen the results across sports, across swimming and

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across power lifting.

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I have seen this kid remarkably be able to fire the muscles.

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I'm asking him to fire, make the changes I'm asking him to make and make those technical

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adjustments because now he has a better idea of number one, how to fire the muscles.

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And number two, where his body is in space, just by activating the nervous system.

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So it's pretty incredible.

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Some of this stuff that we can do on our end, even though we're in this like single sport

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mentality, even though he's a power lifter and a swimmer, this, this, this mentality

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of single sport athletes.

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If I did that with all my swimmers, how much more kinesthetic awareness and proprioception

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could I get out of them so that they can actually make the changes I'm asking them to make.

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And so we're going to, we're going to run this experiment for a while on our swim team

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and see what happens.

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When we come back, we're going to take a brief timeout.

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When we come back, I'm going to talk one more example of some of this stuff and then we're

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going to wrap it up for this weekend's edition.

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So hang with us for 60 seconds.

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Thanks for listening to Faith Family Fitness, a presentation of full armor sports teams.

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Work is at the core of any successful organization.

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At full armor sports led by national champion coach, Jason Lupo, a Christ centered approach

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to sports fundamentals and fitness has earned his company, the respect of athletes and their

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parents.

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Full armor sports is committed to helping youth in our community experience growth through

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sports and to strive for improvement and excellence.

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Further, youth compete as individuals coming together with a sense of teamwork, camaraderie

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and support for one another.

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At full armor sports, the reality is achievements, failures, wins and losses eventually fade

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away, but the bonds team members form through competition evolve into relationships lasting

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forever.

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Learn more at fullarmorsports.com.

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Welcome back to Faith Family Fitness.

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Today's topic conversation has been proprioception, mind body connection, body mapping, all of

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that fun stuff that we talk about on a regular basis with our athletes in terms of being

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in check and tuned with their bodies.

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Now you may be asking the question, why does this matter to me?

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I'm not an athlete.

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I'm not trying to, you know, win a medal, blah, blah, blah, blah, blah.

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It matters to all of us because we still need our bodies to work for us day in, day out,

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every day of the week.

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And so as we grow older, as we accrue more injuries, we have less and less body awareness.

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We reduce proprioception and we can no longer move as well.

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And if we reduce proprioception to a large extent, we will find ourselves in positions

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that we can no longer overcome with our bodies.

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So when we end up on unstable surfaces or we end up planting our foot to turn, if we

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don't have that proprioception, if we don't know how to fire those muscles, if our body

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knows no longer knows how to respond, we set ourselves up for injuries.

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So all of this information is just as useful for the lay person that's not an athlete,

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maybe a weekend warrior as it is for my athletes.

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We have to understand where our body is in space in order to make the changes that we

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need to make, especially when we talk about posture and sitting at a desk for long periods

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of time, making sure that we understand where our body is so we can adjust our joint positions

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so we can get into an ideal posture to live life pain free.

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Thank you for joining us this Saturday.

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We are here every Saturday morning at 9 a.m. on Faith Family Fitness.

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Don't forget to check out FullArmorSportsTeams.com in order to find some youth sports programs

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for your kids to enroll in.

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Thank you for joining us.

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See you next week.

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This has been Faith Family Fitness with Coach Jason Lupo of Full Armor Sports Teams of Colorado

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Springs.

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Join him at the same time next week for Faith Family Fitness on the Word 100.7.