The Complexes

The complexes

Within the Athletic Development Program most of our work is completed in the form of complexes. Integrated Bodies ADP complexes are strategically constructed from our movement threads to improve specific movement qualities.

In our lower body complexes the combinational exercises include a strength, mobility, and jump/land movement, while our upper body complexes include a strength, mobility, and core exercise. Simply, a complex is a group or combination of exercises completed after one another specifically designed to compliment each other and improve the economy of the work out.

For example, within our squat movement complex, the primary philosophy behind why we squat is to improve our ability to absorb force through our knees and ankles. While the complex will involve a squat exercise progression, it will also incorporate a mobility exercise to improve ankle range of motion; in addition to a vertically orientated jump/land exercise to teach our members how to pattern their mobility and strength qualities into coordinated movement patterns.

The complexes also assist manage the team environment within an IB ADP session. Keeping all of our complexes on a timer, and the entire class starting a new set within the complex at the same time promotes individual accountability within a team environment.

Adjusting the timing of a complex also allows for manipulation of one of our training variables, density. Though it is a simple tool, the complex is an important part of the ADP process. Allowing the program to deliver a series of important exercises in an economical team orientated manner.

Position - Pattern - Power

The three P’s of athletic development

There are three key areas that require focus and development to improve our athleticism. These three areas are position, pattern, and power. Position is the first need within athleticism and describes the importance for athletes to simply be able to achieve the important, and compromising positions their sporting actions can put them in. This requires the development and achievement of the necessary range of motion for each joint.

Secondly, athletes are required to coordinate and synchronise their movements in a controlled manner; this is pattern. As a player decelerates to receive possession of the ball, pivots and accelerates to beat an oncoming defender, all whilst planning his next move; it is his patterning that will see him evade and achieve. If this player is not prepared for the demands of this moment he may not get away from the defender or worse, may sustain an injury.

The final focus area of athletic development is Power. This component is the product of force and velocity; and therefore, requires the development of the athlete’s strength, and their speed, to improve their capacity to produce power. Power makes up one-third of the athletic development puzzle. Contrary to common beliefs, strength and power are merely milestones along the way to achieving the real goal of an athletic development program, and that is achieving movement athleticism.