Training Neuromuscular Control using Contact Improvisation

Small Sided Games (above)

These scores can be used to build group spatial awareness and develop performers agility. Variables include: size and shape of space, rules of the game, amount of people and equipment. These scores can be used during the warm up of a training session or performance.

Stability, Patterns & Plyometrics (above)

Stability can be challenged in static positions or through specific movement patterns. The movement patterns can be adapted depending on the demands of the genre. However, there are currently no genre-specific movement patterns in any dance style. Plyometric scores can be varied by altering the reactive stimulus (ie. perturbation, audio/visual cue). These scores are more suited for training sessions, but could also be used as part of a potentiation phase during a warm up.

Strength (below)

Contact improvisation has many lifting techniques that could be applied in this context. The first group score consists of four people and has one lifter, liftee and two spotters. The score begins when the lifter chooses which person they would like to lift. The lifter can give the spotters feedback on how much assistance to give through the movement. Rep ranges will be low (less than 5) in order to train at an intensity close to their 1RM. The intention of the lifter is to move slowly, through a large range of motion making the lift feel heavy, but manageable.