Strength training with catapult effect – Rebound Elasticity | Fascias

Strength training with catapult effect – Rebound Elasticity

Our muscles are on the one hand networked in muscle chains, on the other hand they are integrated into the fascial system. Recent scientific findings on the interaction of muscles and connective tissue are changing the current training principles. Maximum power output can only be achieved by pretensioning the fascial tissue, as the connective tissue is able to store kinetic energy and then release it again like a catapult (catapult effect).

In addition, the connective tissue can relieve muscles and reduce energy consumption by supporting holding work. This phenomenon was originally discovered in Australian kangaroos and is used in modern strength training. The catapult effect saves muscular energy in trained people, while the proportion of collagen suspension increases.

As a result, the movement sequences can be performed more economically. When walking and running, one of our most economical movement sequences, the proportion of the catapult effect via the connective tissue is very high, the muscle length remains almost constant. Muscle mass is therefore not the exclusive factor for achieving a power performance and increasing it, but rather the cooperation of the muscles with a well-trained, tear-resistant connective tissue and the optimal timing of the catapult effect.

This requires a high coordinative performance. Starting position: Step position, the front leg bent, the toes are positioned on the rear leg Exercise: pull the rear leg with a strong footprint forward to the abdomen, return to the starting position, in order to let the leg “shoot” again by a strong footprint forward to the abdomen. The sequence of movements is performed at a fast pace with a constant rhythm.

The arms move at the same pace.Starting position: Kneeling in front of a Pezzi ball Exercise: let the body weight fall forward and cushion it with both hands on the Pezzi ball, repeat in a fast, steady rhythm Starting position: Stand in front of the wall with sufficient distance, one Pezzi ball in both hands Exercise: let the body weight fall forward and cushion it with the Pezzi ball on the wall, repeat in a fast, steady rhythm Starting position: Stand in front of the wall with sufficient distance, one Pezzi ball in both hands Exercise: let the body weight fall forward and cushion it with the Pezzi ball on the wall, repeat in a fast, steady rhythm Starting position Stand in front of a wall with your legs open to the width of your hips Exercise: with the weight of the body shifted forward, both hands simultaneously support the wall, a strong hand pressure returns the body to its original position, the body does not bend in the hip area but remains stretched. The sequence of movements takes place at a fast pace with a constant rhythm. Starting position: Stand with legs straddled, feet turned slightly outwards. Exercise: start from the knee bend and make a small jump, bringing the feet into a stretched position. Attention: the exercise is only possible if the disc and spine load from the jump is tolerated

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All articles in this series:

  1. Fascias
  2. Anatomy
  3. Damage to the fascia
  4. How is fascial damage diagnosed?
  5. Fasciae as a cause of back pain
  6. The fascia roll
  7. Fascial Training
  8. Self-help by rolling out – Self myofascial release
  9. Multimodal therapy
  10. FDM: Fascial distortion model according to Typaldos
  11. Active functional training
  12. Rocking stretches – Warm Up
  13. Strength training with catapult effect – Rebound Elasticity
  14. Functional strength training
  15. Three-dimensional stretching
  16. Body perception relaxation – Sensory Refinement