Distributed Activation

Type: Micro-movement principle Perceptual skill targeted: Proprioceptive (muscular mechanosensation)

Activate as many muscles as possible at the same time in any movement, at a low level of intensity.

This is typically achieved through simultaneous movements that produce isometric contractions — either through surface traction (e.g., feet tractioning against the floor) or through opposition of forces, where opposing movements cancel each other out. Example: in a squat, the knee presses inward while the elbow presses outward into the knee → isometric contractions in leg, arm, and back muscles.

DA extends beyond isolated movements. For example, “imagine someone is pulling your arms toward the floor” combined with “draw the shoulders down” should engage knee extension, hip extension, ankle and spine stabilization simultaneously — to counteract collapsing toward the floor.

Why it works: DA is hypothesized to enhance muscular mechanosensation by increasing the proprioceptive signal available for conscious processing. Pre-activating muscles also reduces the inhibitory bias from the basal ganglia, making it easier to engage muscles in new ways.

Intensity as a dynamic value: More activation increases sensory signal (desirable) but risks sympathetic hyper-arousal, fatigue, or joint compression (undesirable). The ideal intensity is dynamic and always subject to Intensity Modification.

Related

• The Six Principles
• Micro Movements — companion micro-movement principle; MM maintains and refreshes what DA establishes
• Intensity Modification — governs DA intensity
• Proprioceptive Awareness