Control drills are defined as an exercise that focuses specific high quality movement with emphasis on selective muscle recruitment patterns. Control drills are isolation exercises on the lowest aspect of the neuromuscular activation continuum.
The use of control drills are derived from physical therapy and other modalities and was implemented into physical Preparation by Ian King, et al.
The primary function of control drills is in the re-education of a muscle in intra and inter muscular coordination and correct possible muscular imbalances.
The control drills should be performed with a focus on quality. You should use no or minimal external loading. Aim to maximize the strength of the contraction of the target muscles or the control of the movement or both.
Control drills should be performed in the early stages of the workout. This will increase their contribution to selective muscle activation, which has both a performance enhancement and an injury prevention role.
Key points in Control Drills:
- Repetition rages for Control drill should be between 10-20.
- Tempo of the movement should typically be a 5-1-5-1 tempo but this may vary depending on the range of movement available.
- Rest periods should be kept to a minimum (as are often performed in a circuit).
- Volume is generally kept very low with only a single set being needed.
- Progression should be first in the form of quality of movement, followed by range of movement and/or repetitions.