FRC Best Practices and Protocols
General Order Passive Stretching: Begin with passive stretching to gently lengthen the muscles and prepare them for movement. Holding each stretch for around 3 to 5 minutes allows for sufficient time to induce tissue relaxation and improve flexibility. Consider paring with CARs if you have specific mobility goals.
Controlled Articular Rotations (CARs): Perform CARs for each joint, starting with the proximal joints and progressing towards the more distal joints. Work capsule first, then one joint, then multipoint. Adjust the intensity of morning CARs to around 60% to minimize fatigue and optimize performance throughout the day.
For training, 80% intensity is good, but will require recovery. Progressive Angular Isometric Loading (PAILs): Engage in PAILs to strengthen and control the end ranges of motion achieved through CARs.
Key Takeaways
- General Order Passive Stretching: Begin with passive stretching to gently lengthen the muscles and prepare them for movement.
- Holding each stretch for around 3 to 5 minutes allows for sufficient time to induce tissue relaxation and improve flexibility.
- Consider paring with CARs if you have specific mobility goals.
- Controlled Articular Rotations (CARs): Perform CARs for each joint, starting with the proximal joints and progressing towards the more distal joints.
- Work capsule first, then one joint, then multipoint.
