旋轉爆發力的漸進模式(二)

在《深入解剖麥克波羅伊肌力與體能訓練系統》課表中熱身部份,有「SPEED/LIGHT IMPLEMENT POWER」,其中有 Throw的部份,有分過頭拋及側拋(Side Toss)的部份,其中側拋的漸進動作,之前有分享一篇「藥球旋轉爆發力的漸進模式」,而同樣從麥克波羅伊肌力與體能訓練中心出來的教練nico dandini近期也分享了一篇,內容如下:

旋轉爆發力對於運動員及一般人來說都是非常重要的。運動員需要旋轉爆發力,因為有很多的動作都需要透過轉髖來產生(例如:揮拍、揮桿、切入或曲棍球中的射門)。爆發力隨著年紀的增長而流失,而為了保持它,我們在健身房中要練習它。

這裡是旋轉爆發力的漸進動作,從最簡單到最難。這些動作的第一規則就是盡您所能的去拋球。

■ 側拋(Side Toss)
■ 小墊步側拋(Side Toss with Step),就如同在揮棒。
■ 曳步側拋(Shuffle Side Toss)
■ 砸地曳步側拋(Slam Shuffle Side Toss)

 

 

Rotational power is extremely important for both athletes and the average Joe (although
not so average because we’re throwing med balls with a purpose). Athletes need rotational power because a lot of movements require rotation at the hips (i.e. swinging a bat or golf club, cutting, shooting in hockey). More power in this plane of motion can result in bigger bombs and quicker cuts. As for the not-so-average Joe, power is something we lose over time. To keep it, we practice it by doing power work in the gym. Here is a progression for rotational power going from easiest to hardest. The number one rule with all of these movements is to throw the ball AS HARD AS YOU CAN!
Side Toss: Set up in an athletic stance with your hands underneath the ball. Cock back by putting the ball in your pocket, and throw the ball as hard as you can! Point your belly button at the wall!
Side Toss with Step: Same thing as side toss. Just add in a step like your swinging a baseball
bat!
Shuffle Side Toss: Getting intense! Set up father away from the wall. Make one big shuffle
towards the wall, and throw the ball as hard as you can!
Slam Shuffle Side Toss: Set up same distance as you would for the shuffle side toss. This time, get as tall as you can, then slam the ball as hard as you can. Then, shuffle and side toss! I love throwing stuff. I hope you do too! #strengthandconditioning #fitness #medballs #plyometrics @tflfamily @bodybyboyle @movementasmedicine @codexstrength @perform_better

Nico Dandini(@nico_dandini)張貼的影片 於 張貼

延伸閱讀:

■ 被高估的藥球SLAM動作?
■ 砸球(BALL SLAM):釋放你的壓力和挫折

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