RPR Reflexive Performance Reset Lateral Sling Test Lecture Notes

Introduction to the Lateral Sling

  • The lateral sling refers to a group of muscles that stabilize the hips, including the latissimus dorsi, gluteus medius, and related structures.

  • It plays a critical role in hip stability, lateral movement, acceleration, and direction changes.

  • The lateral sling connects the upper body to the lower body through a complex chain of muscles, affecting overall stability and athletic performance.

Why the Lateral Sling is Important

  • Proper function is essential for:

    • Speed and acceleration

    • Lateral movement and agility

    • Squat depth and overall stability

    • Injury prevention (e.g., lower back tightness, hamstring strains, groin issues)

  • Dysfunctions in the lateral sling can lead to compensatory patterns and chronic issues, such as:

    • Tight hips and lower back

    • Poor running mechanics

    • Increased injury risk (foot, knee, and hip problems)

Testing the Lateral Sling

  1. Initial Assessment (Table Test)

    • The athlete lies on a table.

    • The examiner moves the athlete’s leg laterally and applies inward pressure.

    • If the athlete cannot resist this pressure, the lateral sling is likely compromised.

  2. Functional Movement Observations

    • Assess the athlete’s gait and posture.

    • Signs of a weak lateral sling include:

      • High hip positioning during lateral movements

      • Valgus knee collapse

      • Asymmetrical squat patterns

  3. Foot Contribution to Lateral Sling Dysfunction

    • An unstable foot can shut down the lateral sling, affecting hip stability.

    • Testing includes jump rope or short runs to assess the reactivity of the lateral sling post-activation.

    • If stability fails after movement, the foot may be the root cause.

Interventions and Corrections

  • Level 1 RPR Reset:

    • Focus on the arch reset, lateral sling reset, and anti-rotation techniques.

  • Level 2 and 3 RPR Resets:

    • Address deeper compensations, including specific muscle fibers and foot mechanics.

  • Practical Steps:

    • Activate the gluteus medius initially, then progress to arch resets.

    • Test, reset, and retest to confirm stability improvements.

Practical Application and Long-Term Management

  • Use resets before training to reinforce stable movement patterns.

  • Regularly test athletes to identify and address lateral sling weaknesses.

  • Minimize reliance on traditional glute medius exercises, which often fail to address the root problem.

  • Educate athletes on self-resets for long-term stability improvements.

Conclusion

  • Proper lateral sling function is foundational for athletic performance.

  • RPR methods provide efficient ways to reset and reinforce these patterns.