TAC 10
TAC 10 Operator Movement Preparation Program
Welcome to Jabai Performance's TAC 10 Operator Movement Preparation Program. TAC 10 is an operator movement preparation program that targets full body mobility and flexibility for addressing injury mitigation efforts in the field, before training, or daily for general health. The program does not require any equipment, therefore maintaining versatility of application regardless of your setting/atmosphere or equipment access limitations. Incorporate these 10 tasks into your strength and conditioning program for improved movement, decreased mobility deficiencies, and decreased risk of injury.
Task #1 - Rockers
Intensity Level: Low
In this task, we priority mobilizing the thoracic (upper) spine through rotational movements in the transverse plane.
Task #2 - Prisoners
Intensity Level: Low
In this task, we prioritize shoulder mobility through external and internal rotation of the shoulders.
Task #3 - Rollers
Intensity Level: Low
In this task, we prioritize mobilizing the shoulders through relieving tension in the anterior segment of the shoulders, the pectoralis muscles, and the latissimus dorsi (lats) muscles.
Task #4 - Divers
Intensity Level: Low
In this task, we have two focal points: 1st segment is focusing on stretching the anterior side of the body, focusing on opening up the core and elongating the hip flexors. 2nd segment focuses on opening up the hips through stretching the adductors and posterior side of the body. This task also provides preparation of the shoulders as the body transitions from position to position.
Task #5 - Burners
Intensity Level: Moderate
In this task, we have two focal points: 1st opening up the hips (adductors, glutes) through the lunging and stretch segment. 2nd we work thoracic spine rotation through rotating along the transverse plane as we reach for the sky and open up.
Task #6 - Risers
Intensity Level: Moderate
In this task, we have two focal points: 1st opening up the hips (adductors and glutes) through the lunging stretch. 2nd we focus on the anterior side of the body with opening up our hips, and stretching our hip flexors and core.
Task #7 - Crawlers
Intensity Level: Moderate
In this task, we focus most of our attention to the lower extremities. The task allows us to focus on opening up our hips, stretching out adductors, and priming our hamstrings.
Task #8 - Sweepers
Intensity Level: Moderate
In this task, we address multiple focal points: 1st, opening up our hips through horizontal abduction and rotation of the legs as we lift and rotate our leg behind us. 2nd, as we plant and stabilize with our feet we begin to address ankle stability. 3rd, we address thoracic spine health through rotation of the core in both directions in the transverse plane.
Task #9 - Stretchers
Intensity Level: Moderate
In this task, we prime the hamstrings as we shift our weight and prioritize the hinging of a single limb. As we transition to the lateral lunge, we prepare out hips, knees, and ankles to withstand lateral movement/forces.
Task #10 - Posters
Intensity Level: Moderate
In this task, we begin to piece together all of the mobility work we had accumulated over the previous 9 tasks. The objective in this task is to focus on utilizing our mobility to transition from a supine position on the ground to an upright standing position.
Outro - Thank you for Watching!
Recommendations
This program:
- is based on overall mobility issues encountered by tactical personnel in the field, at the fire ground, on-duty, or during deployment
- does not replace the direct prescription of your qualified physical fitness instructor
- is not a stand-alone method for a complete strength and conditioning program
- can be implemented prior to training for a warm-up or post-training for assistance in cool-down and recovery
- can be completed during potential resting points or lunch breaks during a shift for general on-duty movement health and posture
- can be implemented on rest days as an active recovery method
- can be modified based on the unique needs of personnel
- can be segmented into smaller portions, to be combined with other tasks or movements not mentioned or included in this program
- should be looked at as a tool and resource, not a direct prescription to individual needs and/or unique conditions
Prescription
General Recommendations:
- Rockers x 12 to 15 repetitions each
- Prisoners x 10 to 12 repetitions
- Rollers x 3 to 5 sequences
- Divers x 12 to 15 sequences
- Burners x 5 to 8 sequences (beginners = 3 to 5 sequences)
- Risers x 5 to 8 sequences (beginners = 3 to 5 sequences)
- Crawlers x 5 to 8 sequences (beginners = 3 to 5 sequences)
- Stretchers x 10 to 12 sequences (beginners = 6 to 8 sequences)
- Sweepers x 5 to 8 sequences
- Posters x 5 to 8 sequences
