Rule #1 Tempo Matters
Rule #2 Anchor Muscles
Rule #3 Nutrition Magnitude

Practical Application of Fascia in Movement

Fascia is a four-dimensional structure which is why it is difficult to capture its essence in any textbook.

Review of Fascia and what it is comprised of:
  1. Collagen fibers
  2. Elastin fibers
  3. Extracellular matrix
The above terms do not express or even explain how fascia can be the most essential structure in the body. Fascia fibers have minimal ability to stretch and have flexibility only in specific directions. So, what occurs during exercise or training?

– Fascial fibers attach, detach depending on movement and load. The fascial fibers that break away create space for movement or gliding
over other surfaces.

Performance and Training

Understanding how fascia affects performance and training is essential if you work with athletes when every millisecond matters or when they need to recruit all fibers for maximal contraction for speed or power. Fascia immediately responds to the demands of training until it reaches maximin load.


Creating space inside the body can be accomplished in many ways. Movement alone can release fascial fibers indirectly. Movement that engages the fascia, what I call intentional movement, the muscles are engaged but not contracted. Movement reeducates muscles, joints, and fascia.

RULE 1: Tempo
Tempo training is one of the best methods to creating lasting change in the nervous system, fascia, and muscles. However, tempo is the missing link to releasing fascia fibers to achieve greater strength and improving athletic performance.

To reshape, or create lasting change in the fascia, each movement should last between 3 to 5 seconds and even slower rhythm to break down thicker fascial layers.

Once the fascia is released, you have space in the body to train for speed and power.

Timing is Important for Fascia Work
Three types of fascia release

  1. Reflex training – improves performance right away – switches on a muscle.
  2. Rapid release – increases circulation breaks down scar tissue.
  3. Rehabilitation – The brain takes time to integrate the change – lasting change occurs here best to do when the athlete has a few days off in season or during the off-season as the athletes may get weaker while the brain is integrating the change
Rule #1 Tempo Review

Slow down engage the fascia without contracting the muscle is an art, once mastered, will improve speed, power, and recovery.

You can only load the system after the space is created in the body and a stable foundation is solidified.

Watch for the next blog on Rule #2 Anchor Muscles, Fascia, and Joint for lasting change.

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