Fundamentals and Performance,offensive line,speed,strength,LeCharles Bentley,mobility,functional mobility LeCharles Bentley Thu, 06/30/2016 – 11:46am
The need for functional mobility is universal when it comes to performance and longevity for an offensive lineman’s career.
Having to face some of the most athletic players on the field in linebackers and edge rushers, the fat, slow, immobile offensive lineman is going the way of the dinosaurs.
Mobility is strength through the natural range of motion of the joint. This strength and flexibility in and around the joint form the base from which powerful, athletic movements can begin.
Note that I used the word “can.” Strength and flexibility are “functional” if, combined, they meet the requirements of the job.
However, offensive line play is not everyday life. Offensive linemen require strength, flexibility and speed. The blending of speed with strength makes ordinary movements powerful, and the blending of speed with flexibility makes ordinary movements athletic.
No matter how strong and flexible a lineman is, if he lacks the element of speed, he cannot be powerful and athletic.
As speed increases, the disruptive forces generated from acceleration, deceleration, agility, change of direction and collisions increase. Add in the unilateral aspect, and injury can easily result if the joint and surrounding tissue cannot absorb, transfer and/or stabilize against these disruptive forces.
A functionally mobile joint is less susceptible to injury, because it has been trained to handle the aforementioned disruptive forces.
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So how do you train for functional mobility?
Strength exercises working through the natural range of motion of joints build strength and help maintain flexibility. Stretching and myofascial release improve flexibility. This satisfies the requirements for mobility.
To train the functional aspect, introduce disruptive forces to the musculoskeletal system in order to allow for adaptation. Any exercises utilizing explosive movements – stretch-shortening cycle – introduce disruptive forces. These exercises include Olympic lifting, plyometrics, and offensive line drills.
Olympic lifts are especially important, because large disruptive forces can be safely generated. By utilizing these three types of exercises, the joint and surrounding tissue is strengthened while, improving the natural range of motion of joints and dealing with disruptive forces around the joints.
By improving functional mobility, offensive linemen improve play and decrease the chance of injury.
LeCharles Bentley is a former Pro Bowl center and guard who played six seasons with the New Orleans Saints and Cleveland Browns. Certified in strength and conditioning, sports nutrition, functional movement systems, fascial stretch therapy and Olympic weightlifting, he operates LeCharles Bentley O-Line Performancein Chandler, Ariz., and is Nike’s lead offensive line performance coach.
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