The Cooper Institute

Founded in 1970 by the "Father of Aerobics"
Kenneth H. Cooper MD, MPH


Enhancing Neuromotor Fitness via the ViPR

Posted in
Fit Tips

Tuesday, Feb 16, 2016

Have you thought about your neuromotor fitness today? Or perhaps you are thinking: What is neuromotor fitness? Neuromotor fitness encompasses the skill-related components of fitness such as: balance, coordination, gait, proprioception, power, and agility.  Neuromotor training is beneficial to most - no matter what the training goal - and thus, is encouraged to be included in training programs, baring any contraindications. This video focuses on enhancing neuromotor fitness by utilizing the ViPR (an acronym for vitality, performance, and re-conditioning). For more ideas on neuromotor fitness training in both one-on-one and small group settings, join us for our next Functional Fitness Training and/or Small Group Personal Training courses at The Cooper Institute.

ViPR Burpee with Shoulder Horizontal Adduction

  • Preparation: Lay the ViPR flat on the floor with the handholds facing up. Standing directly behind the ViPR with the feet slightly wider than shoulder-width apart get into a squat position, forming approximately a 90-degree angle at the knees. Place the hands on the innermost handholds.
  • Movement: Thrust both feet backward into a push-up position and immediately jump back into a squat (the starting position). Maintaining the squat position, lift the ViPR off the floor, bringing it to the chest, and perform a chest press. Lower the ViPR to the floor and repeat.
  • Tip: Retract the shoulders and engage the core during the entire movement. This will keep the torso in a neutral alignment while controlling the motion.

ViPR Pick-up, Drop, and Run

  • Preparation:  Stand in a split-stance position next to the end of the ViPR that is lying on the floor parallel to the body, with the hand holds facing up.
  • Movement: Lunge down lifting the end of the ViPR with the hand that is closest to the ViPR. Holding onto the end, run forward while holding onto the ViPR until it flips 180°, lunge to place the ViPR back onto the floor. Run backward and around the ViPR, and perform the same sequence on the other side.
  • Tip: This movement is performed as fast as possible. Coordination may need to be developed in order to maintain a fluid movement throughout the entire exercise. Give yourself adequate space to perform multiple series of this exercise.

ViPR Skier

  • Preparation: Holding the ViPR with the hands on the ViPR handholds, stand in an upright position with the knees slightly bent and the spine in a neutral alignment.
  • Movement: While swinging the ViPR laterally, jump to the side, landing on one leg. Swing the ViPR to the opposite side and jump laterally, landing on the opposite leg. Repeat the movement back and forth until a desired number of repetitions has been reached.
  • Tip: The torso does not rotate when swinging the ViPR to the side. The ViPR will swing out past the support leg. Acquiring adequate balance and core strength is important prior to performing this exercise.

ViPR Lateral Lunge with Hop

  • Preparation: Obtain the same start position as in the ViPR Skier.
  • Movement: While swinging the ViPR laterally, step to the side to perform a lateral lunge. Press up out of the lateral lunge, performing a lateral hop into a lateral lunge to the other side while bringing the ViPR back across and up and over the body in a circular motion. Repeat the sequence back and forth until the desired number of repetitions has been reached.
  • Tip: The ViPR will swing past the lead leg of the lateral lunge before being brought back across the body during the lateral hop.

Click here for more ViPR exercises.