Simple. Easy. Direct.
The three exercises are:
LUNGES
SQUATS
PUSH-UPS
While all three are important just in terms of overall athletic development, I would say that LUNGES AND SQUATS are the ones I have most athletes focus on first. The reason being is that most every sport has a variation of a squat or lunge movement in it.
Football stances are squat positions
Running up and down the court in basketball, soccer and lacrosse are basically lunges.
Heck, even swimming starts are squats to a jump.
These movement are EVERYWHERE in sports, so athletes would benefit by mastering these FUNDAMENTAL MOVEMENTS in all 3 planes of motion.
Of course, squats and lunges are not the only FUNDAMENTAL MOVEMENTS. Add to the list:
Walking
Shuffling
Pivoting
Skipping
Jumping
Hopping
Balancing
Jogging
Sprinting
Pushing
Pulling
Reaching
These FUNDAMENTAL MOVEMENTS are the underpinnings of the next step of ENHANCEMENT MOVEMENTS and finally the ACTIVITY OR SPORT.
In my experience, when basic moves are not solid, there are "holes" in the persons athletic foundation. Again, these holes can easily lead to dysfunction and injury.
Supported by the a sound FUNCTIONAL PREPARATION OF THE STRUCTURE, our athlete is better able to execute with CONFIDENCE anything he is asked to do when his FUNDAMENTAL MOVEMENTS are sound.
In Part III of our "HOW TO FUNCTIONALLY TRAIN ATHLETES THAT WIN CHAMPIONSHIPS" we will go over fun and "sexy" ENHANCEMENT MOVEMENTS that take are starting to look even more like the activity or sport they will participate in.
I WILL POST MORE VIDEOS IN A FEW DAYS OF A LUNGE-SQUAT-PUSH UP MATRIX. CHECK BACK SOON! HERE IS ONE OF THE LUNGE MATRIX.
As always, I love comments and questions.
Thanks,
Will
hey Will, great site, great drill. This drill can be modified into a classic "step-back move" in basketball using the same (3 x 2) 6 directions in reverse. Ideal move for creating the space between you and the defender. (i.e. Jordan's last shot over Russel)
ReplyDeleteHard plant with the right foot, jump straight back. Hard plant with the left foot, jump straight back. Do it diagonal. Do it side to side. Do it just stepping back. Do it with hand weights. Do it with a cinder-block.
This is for the backwards direction. If you do it in the forwards direction, the coordination simulates more of a "jab-step lunge" move. I like to follow the weight training immediately with a sports specific move (as recomended by Tim Grover in his "Jump Attack" program) because you create an immediate neural connection between the weight training and the movement on the court/field/etc.
Thanks for helping me make the connection. Keep up teh good work.
Jugo
Hugo!
ReplyDeleteThank you for your comment. It is great to hear from you as it has been MANY years since I've seen you at STA.
First, thank you for the great basketball drill.
Second, I think you are spot-on in regards to immediately reinforcing the neuromuscular system by going from the foundational movement/functional movement to the sport specific activity. Unfortunately, many out there are still missing the connections within the process and are creating 'functional discontinuity' in their athletes.
When we appreciate the spirit of function (i.e nerves and proprioceptors), we can can create long-term OUTSTANDING results with ourselves and athletes.
Thanks again!
Will