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Basketball版 - 大家有没有观察过NBA球员的腰背姿态
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进入Basketball版参与讨论
1 (共1页)
p*********e
发帖数: 32207
1
就是绝大多数人(如果不是全部的话)
背都是挺直的,另外一般都是提臀的
如果要降低上肢,都是通过弯腰,而不是弓背方式
反过来我们国家队打球,似乎大多数人(如果不是全部)都喜欢弓背弯腰不提臀
最明显的就是孙悦,运球时上身明显的弧线
不知道是不是因为国内专业队从小不注意纠正这个
我自己以前也是弓背,最近开始逐渐转到直背提臀的动作
感觉这样的姿态更利于发力,无论是弹跳,突然启动,都更能使上劲儿
另外突破时也更容易让上肢做出"切"的动作来
跟大家分享:)
c********g
发帖数: 3968
2
有点意思,跟hc的一篇讨论很类似
http://bbs.hoopchina.com/1010/1617655.html

【在 p*********e 的大作中提到】
: 就是绝大多数人(如果不是全部的话)
: 背都是挺直的,另外一般都是提臀的
: 如果要降低上肢,都是通过弯腰,而不是弓背方式
: 反过来我们国家队打球,似乎大多数人(如果不是全部)都喜欢弓背弯腰不提臀
: 最明显的就是孙悦,运球时上身明显的弧线
: 不知道是不是因为国内专业队从小不注意纠正这个
: 我自己以前也是弓背,最近开始逐渐转到直背提臀的动作
: 感觉这样的姿态更利于发力,无论是弹跳,突然启动,都更能使上劲儿
: 另外突破时也更容易让上肢做出"切"的动作来
: 跟大家分享:)

T***c
发帖数: 17256
3
国内不会不知道,n多年前就听人指点过运球的时候重心要低但背要挺直。
至于为啥孙悦会这样,估计还是训练水平训练细节的问题吧。
p*********e
发帖数: 32207
4
"
当一个人运球的时候弯腰,身体和腿形成一个夹角,你可以自己试试,在这个夹角状态
,人是不可能发力往前运动的,你用慢动作感受,你突破的时候蹬地,然后是直腰,让
身体成一个流线型突破,当快速运动起来之后,人都是成一个身体前倾的斜线型的。可
参见球星突破图片。
所以弯腰运球的弊端就在于,每次突破的时候都要有一个直腰的过程,这回造成一定的
分力,减缓突破速度。和做其他动作的速度。
"
这个说法似乎有些意思

【在 c********g 的大作中提到】
: 有点意思,跟hc的一篇讨论很类似
: http://bbs.hoopchina.com/1010/1617655.html

p*********e
发帖数: 32207
5
顺便提一句,似乎刘炜是国家队少有的背很直的
感觉他训练还是很得法

【在 p*********e 的大作中提到】
: 就是绝大多数人(如果不是全部的话)
: 背都是挺直的,另外一般都是提臀的
: 如果要降低上肢,都是通过弯腰,而不是弓背方式
: 反过来我们国家队打球,似乎大多数人(如果不是全部)都喜欢弓背弯腰不提臀
: 最明显的就是孙悦,运球时上身明显的弧线
: 不知道是不是因为国内专业队从小不注意纠正这个
: 我自己以前也是弓背,最近开始逐渐转到直背提臀的动作
: 感觉这样的姿态更利于发力,无论是弹跳,突然启动,都更能使上劲儿
: 另外突破时也更容易让上肢做出"切"的动作来
: 跟大家分享:)

S****Y
发帖数: 4634
6
這個好像better basketball里面也說到過

【在 p*********e 的大作中提到】
: "
: 当一个人运球的时候弯腰,身体和腿形成一个夹角,你可以自己试试,在这个夹角状态
: ,人是不可能发力往前运动的,你用慢动作感受,你突破的时候蹬地,然后是直腰,让
: 身体成一个流线型突破,当快速运动起来之后,人都是成一个身体前倾的斜线型的。可
: 参见球星突破图片。
: 所以弯腰运球的弊端就在于,每次突破的时候都要有一个直腰的过程,这回造成一定的
: 分力,减缓突破速度。和做其他动作的速度。
: "
: 这个说法似乎有些意思

s*****t
发帖数: 98
7
我觉得和习惯的关系不大,主要是腰背力量足与不足的自然表现。
同样的,好多中国人罗锅,其实主要是小时候牛奶牛肉吃的少。

【在 p*********e 的大作中提到】
: 就是绝大多数人(如果不是全部的话)
: 背都是挺直的,另外一般都是提臀的
: 如果要降低上肢,都是通过弯腰,而不是弓背方式
: 反过来我们国家队打球,似乎大多数人(如果不是全部)都喜欢弓背弯腰不提臀
: 最明显的就是孙悦,运球时上身明显的弧线
: 不知道是不是因为国内专业队从小不注意纠正这个
: 我自己以前也是弓背,最近开始逐渐转到直背提臀的动作
: 感觉这样的姿态更利于发力,无论是弹跳,突然启动,都更能使上劲儿
: 另外突破时也更容易让上肢做出"切"的动作来
: 跟大家分享:)

z**********i
发帖数: 9546
8
似乎小腿应该尽量向内斜而使双膝靠近竖中轴线,这样便于
跟上对手的横移。好多时候看见球员气势汹汹的压低重心,
但是小腿垂直,大腿水平,效果不会好的,尤其对外线防守
而言。
p******n
发帖数: 9144
9
有视频么

【在 p*********e 的大作中提到】
: 就是绝大多数人(如果不是全部的话)
: 背都是挺直的,另外一般都是提臀的
: 如果要降低上肢,都是通过弯腰,而不是弓背方式
: 反过来我们国家队打球,似乎大多数人(如果不是全部)都喜欢弓背弯腰不提臀
: 最明显的就是孙悦,运球时上身明显的弧线
: 不知道是不是因为国内专业队从小不注意纠正这个
: 我自己以前也是弓背,最近开始逐渐转到直背提臀的动作
: 感觉这样的姿态更利于发力,无论是弹跳,突然启动,都更能使上劲儿
: 另外突破时也更容易让上肢做出"切"的动作来
: 跟大家分享:)

p******n
发帖数: 9144
10
发个最近的视频 马龙给指点一下
http://www.youtube.com/watch?v=YjIqTFmrhKc
我看了一下,就觉得自己老是缩着脖子,特难看 不知道怎么改进

【在 p*********e 的大作中提到】
: 就是绝大多数人(如果不是全部的话)
: 背都是挺直的,另外一般都是提臀的
: 如果要降低上肢,都是通过弯腰,而不是弓背方式
: 反过来我们国家队打球,似乎大多数人(如果不是全部)都喜欢弓背弯腰不提臀
: 最明显的就是孙悦,运球时上身明显的弧线
: 不知道是不是因为国内专业队从小不注意纠正这个
: 我自己以前也是弓背,最近开始逐渐转到直背提臀的动作
: 感觉这样的姿态更利于发力,无论是弹跳,突然启动,都更能使上劲儿
: 另外突破时也更容易让上肢做出"切"的动作来
: 跟大家分享:)

相关主题
如果用一个词来形容YAO,你会用什么?JVG to coach the nets
也来谈谈Mac的问题现在魔术咋都是无脑啊
呼唤技术牛人kb force it again and again
进入Basketball版参与讨论
p*********e
发帖数: 32207
11
不太赞成,国内职业球员腰背力量再差,肯定也比我强多了
我现在已经基本纠正过来了:)

【在 s*****t 的大作中提到】
: 我觉得和习惯的关系不大,主要是腰背力量足与不足的自然表现。
: 同样的,好多中国人罗锅,其实主要是小时候牛奶牛肉吃的少。

p*********e
发帖数: 32207
12
是,这个也是一个要注意的,就是小腿大腿都弯曲,并且两脚分的开一些
上肢略前倾
这样方便跟腱发力在水平面方向迅速移动

【在 z**********i 的大作中提到】
: 似乎小腿应该尽量向内斜而使双膝靠近竖中轴线,这样便于
: 跟上对手的横移。好多时候看见球员气势汹汹的压低重心,
: 但是小腿垂直,大腿水平,效果不会好的,尤其对外线防守
: 而言。

p*********e
发帖数: 32207
13
我也不够专业,说的不一定准,你看着就当参考了
一个是投篮,主要是你罚篮的那两个球里看出来的
感觉你出手有点儿急,另外投出去之后有一个很快的往回缩手的动作
这样的话对稳定性其实是有不利影响的
不妨可以调整一下.NBA里面这方面可以学的视频打把
可以参考一下他们罚篮跟跳投的手臂手腕动作
然后运球的话我是觉得有些上面我提到的问题
一个是即便在没启动全力摆脱的时候上肢也前倾的比较多,
而腿比较直,胯的位置比较高.这样就使得你重心高但头的位置却没高起来
视野受影响
另一个就是你往前全力启动的时候像我第一篇文章里提到的,有些弓背缩脖子
这样可能不能最大的发挥你身体素质
我看nba里面后卫,一般都是平时上身很直,然后如果是跑动中,步幅比较大
这样方便观察全场.只有到真正启动开始摆脱人的时候才把上身前倾
并且也是膝盖弯的多,小腿跟地面夹角更小,这样在水平方面的摆脱更有威胁
你可以试试看:)

【在 p******n 的大作中提到】
: 发个最近的视频 马龙给指点一下
: http://www.youtube.com/watch?v=YjIqTFmrhKc
: 我看了一下,就觉得自己老是缩着脖子,特难看 不知道怎么改进

p*********e
发帖数: 32207
14
这个纠正我觉得主要是一个长期的不间断的过程
也涉及到平时的体态
我之前一直没注意,然后去年开始跟那个篮球打得比我好的师弟学打高尔夫
这个是需要提臀挺背的,刚开始是很不习惯
然后为了练球就经常在平时也做挺背的动作,几个月下来就习惯成自然了
所以到今年发现我运球时弓背往回改,已经有了铺垫,所以也就好做一些
主要是时刻检查自己,发现忘了挺背就改正,检查多了就变成默认动作了:)

【在 p*********e 的大作中提到】
: 不太赞成,国内职业球员腰背力量再差,肯定也比我强多了
: 我现在已经基本纠正过来了:)

p******n
发帖数: 9144
15
thanks

【在 p*********e 的大作中提到】
: 我也不够专业,说的不一定准,你看着就当参考了
: 一个是投篮,主要是你罚篮的那两个球里看出来的
: 感觉你出手有点儿急,另外投出去之后有一个很快的往回缩手的动作
: 这样的话对稳定性其实是有不利影响的
: 不妨可以调整一下.NBA里面这方面可以学的视频打把
: 可以参考一下他们罚篮跟跳投的手臂手腕动作
: 然后运球的话我是觉得有些上面我提到的问题
: 一个是即便在没启动全力摆脱的时候上肢也前倾的比较多,
: 而腿比较直,胯的位置比较高.这样就使得你重心高但头的位置却没高起来
: 视野受影响

p******n
发帖数: 9144
16
嗯,准备时刻提醒自己

【在 p*********e 的大作中提到】
: 这个纠正我觉得主要是一个长期的不间断的过程
: 也涉及到平时的体态
: 我之前一直没注意,然后去年开始跟那个篮球打得比我好的师弟学打高尔夫
: 这个是需要提臀挺背的,刚开始是很不习惯
: 然后为了练球就经常在平时也做挺背的动作,几个月下来就习惯成自然了
: 所以到今年发现我运球时弓背往回改,已经有了铺垫,所以也就好做一些
: 主要是时刻检查自己,发现忘了挺背就改正,检查多了就变成默认动作了:)

c********g
发帖数: 3968
17
其实好像有种通性,比如硬拉的时候也要求背是挺,武术里不也要求腰马合一么。应该
是这样能更好的发挥和控制躯干力量

【在 p*********e 的大作中提到】
: 这个纠正我觉得主要是一个长期的不间断的过程
: 也涉及到平时的体态
: 我之前一直没注意,然后去年开始跟那个篮球打得比我好的师弟学打高尔夫
: 这个是需要提臀挺背的,刚开始是很不习惯
: 然后为了练球就经常在平时也做挺背的动作,几个月下来就习惯成自然了
: 所以到今年发现我运球时弓背往回改,已经有了铺垫,所以也就好做一些
: 主要是时刻检查自己,发现忘了挺背就改正,检查多了就变成默认动作了:)

h*********6
发帖数: 2469
18
有示意图么?不太明白这个提臀为什么会降低上肢。

【在 p*********e 的大作中提到】
: 就是绝大多数人(如果不是全部的话)
: 背都是挺直的,另外一般都是提臀的
: 如果要降低上肢,都是通过弯腰,而不是弓背方式
: 反过来我们国家队打球,似乎大多数人(如果不是全部)都喜欢弓背弯腰不提臀
: 最明显的就是孙悦,运球时上身明显的弧线
: 不知道是不是因为国内专业队从小不注意纠正这个
: 我自己以前也是弓背,最近开始逐渐转到直背提臀的动作
: 感觉这样的姿态更利于发力,无论是弹跳,突然启动,都更能使上劲儿
: 另外突破时也更容易让上肢做出"切"的动作来
: 跟大家分享:)

p*********e
发帖数: 32207
19
提臀其实是挺背的副产品了,本身并不会降低上肢
另外提臀之后身体更"紧",无论对抗发力还是突然启动加速都更有效

【在 h*********6 的大作中提到】
: 有示意图么?不太明白这个提臀为什么会降低上肢。
b****r
发帖数: 17995
20
呵呵,这个俺老早就知道了
大学的时候买了本书,提醒要随时上身挺直,双臂上扬,双腿弯曲
这样做后我极少被过,经常能过掉别人,而且跳起来干扰对方投篮也较快
相关主题
湖人今年会很轻松夺冠热火的教练是不是要被废了?
糊人输球都怪我啊!!!上次这里批评最后时刻不犯规
这场比赛很诡异LOL, that pass from JR was obviously a forced shot. when u r lucky, u don't know
进入Basketball版参与讨论
c********d
发帖数: 1413
21
大赞啊,刚才我就坐着试试直着背弯腰,就能感觉很给力啊。
谢谢分享,下回打球去试试。

【在 p*********e 的大作中提到】
: 就是绝大多数人(如果不是全部的话)
: 背都是挺直的,另外一般都是提臀的
: 如果要降低上肢,都是通过弯腰,而不是弓背方式
: 反过来我们国家队打球,似乎大多数人(如果不是全部)都喜欢弓背弯腰不提臀
: 最明显的就是孙悦,运球时上身明显的弧线
: 不知道是不是因为国内专业队从小不注意纠正这个
: 我自己以前也是弓背,最近开始逐渐转到直背提臀的动作
: 感觉这样的姿态更利于发力,无论是弹跳,突然启动,都更能使上劲儿
: 另外突破时也更容易让上肢做出"切"的动作来
: 跟大家分享:)

c******t
发帖数: 1733
22
这只要是经过正规力量练习的都应该知道。臀部是人体最强的部位,因此一般运动都是
hip hinge的, 大多数运动都是臀部发力的。 力量的传递是从脚跟,大腿,lat到肩部
,走一条刚性的直线才能有效传递。要想把身体连成刚性的直线,第一要有正确的姿势
,第二要有足够的tension, 第三关节要lock out. 弯背力量走曲线,传递效果就差很
多。而且弯背的情况下,本该从臀部起始的力量,有一部分会移到背部。
直背也能更好的保护脊柱,neutral spine时,压力主要由body frame承担。腰部不直
,主要压力会转移到脊柱,很容易受伤。除了直背外,运动中保持super stiffness 也
很重要,就是用abs brace 的方法,保持core的tension, 将core绷紧,连成一个整体,
这样既能有效地保护脊柱, 又能有效地发力。

【在 p*********e 的大作中提到】
: 就是绝大多数人(如果不是全部的话)
: 背都是挺直的,另外一般都是提臀的
: 如果要降低上肢,都是通过弯腰,而不是弓背方式
: 反过来我们国家队打球,似乎大多数人(如果不是全部)都喜欢弓背弯腰不提臀
: 最明显的就是孙悦,运球时上身明显的弧线
: 不知道是不是因为国内专业队从小不注意纠正这个
: 我自己以前也是弓背,最近开始逐渐转到直背提臀的动作
: 感觉这样的姿态更利于发力,无论是弹跳,突然启动,都更能使上劲儿
: 另外突破时也更容易让上肢做出"切"的动作来
: 跟大家分享:)

p*********e
发帖数: 32207
23
赞!

,

【在 c******t 的大作中提到】
: 这只要是经过正规力量练习的都应该知道。臀部是人体最强的部位,因此一般运动都是
: hip hinge的, 大多数运动都是臀部发力的。 力量的传递是从脚跟,大腿,lat到肩部
: ,走一条刚性的直线才能有效传递。要想把身体连成刚性的直线,第一要有正确的姿势
: ,第二要有足够的tension, 第三关节要lock out. 弯背力量走曲线,传递效果就差很
: 多。而且弯背的情况下,本该从臀部起始的力量,有一部分会移到背部。
: 直背也能更好的保护脊柱,neutral spine时,压力主要由body frame承担。腰部不直
: ,主要压力会转移到脊柱,很容易受伤。除了直背外,运动中保持super stiffness 也
: 很重要,就是用abs brace 的方法,保持core的tension, 将core绷紧,连成一个整体,
: 这样既能有效地保护脊柱, 又能有效地发力。

p*********e
发帖数: 32207
24
大侠能再系统的说说篮球运动可能的发力知识么?

,

【在 c******t 的大作中提到】
: 这只要是经过正规力量练习的都应该知道。臀部是人体最强的部位,因此一般运动都是
: hip hinge的, 大多数运动都是臀部发力的。 力量的传递是从脚跟,大腿,lat到肩部
: ,走一条刚性的直线才能有效传递。要想把身体连成刚性的直线,第一要有正确的姿势
: ,第二要有足够的tension, 第三关节要lock out. 弯背力量走曲线,传递效果就差很
: 多。而且弯背的情况下,本该从臀部起始的力量,有一部分会移到背部。
: 直背也能更好的保护脊柱,neutral spine时,压力主要由body frame承担。腰部不直
: ,主要压力会转移到脊柱,很容易受伤。除了直背外,运动中保持super stiffness 也
: 很重要,就是用abs brace 的方法,保持core的tension, 将core绷紧,连成一个整体,
: 这样既能有效地保护脊柱, 又能有效地发力。

c******t
发帖数: 1733
25
篮球我是外行,但我想所有对抗性运动的基本道理都是一样的。运动场的performance
提高,离不开身体素质训练,包括力量,爆发力,耐力,平衡力等等,而且这些能力还
必须在对抗的情况下能表现出来。我对训练的几点心得
1。高强度训练, 但要适可而止。 多做HIIT
2。训练中身体work as a unit,
3。core strength 及其重要
4。一定要读理论,了解身体
贴几篇文章给你读一下,希望对你有些帮助
Supper stiffness
At a gymnastics or martial arts meet, or at a weightlifting competition,
listen to the coaches advice to the athlete – Stay tight! This means to
maintain stiffness. Being stiff ensures that there will be minimal energy
losses as forces are transmitted through the linkages. Optimal performance
requires stability, and stability results from stiffness. Stiffness in the
body results from muscular co-contraction. Be stiff, and be compliant.
Knowing the difference and when to be one or the other is a major way to
improving performance.
When a muscle contracts, it creates both force and stiffness. Force creates
joint torque to support postures and create movement – but sometimes the
force will enhance joint stability and sometimes it will compromise
stability. It depends on the magnitude of the force and its relative
magnitude relative to all other muscle forces acting at the joint. In
contrast, muscle stiffness is always stabilizing. A stiff muscle buttresses
against perturbations from all directions. Stiffness at one joint buttresses
the development o explosive power at another. Stiffness is also enhanced by
positional techniques of the body segment linkage where one segment can be
stiffened against another – for example stiffening an arm against the torso.
When all muscles at a joint stiffen together a “super stiffness”
phenomenon generally occurs. The total stiffness at a joint suddenly becomes
more than the sum of individual muscle stiffnesses. Consider the abdominal
wall in creating “core stability”. Rectus abdominis, external and internal
oblique and transverse abdominis appear to bind together when all are
active to create a super stiffness higher than the sum of each individual
muscle. For those activities that demand high core or torso stability, all
muscles must be activated – never isolate one. Furthermore, as will be
shown later, high performance in athletics requires rapid muscle activation
onset and force development, together with equally rapid reduction of muscle
force. Super stiffness needs only to occur briefly in such cases, but if it
needs to be brief, the motor control system must be highly tuned to ensure
optimal super stiffness.
Consider a lifter competing. The core must be extraordinary stiff to
minimize energy losses and ensure that the torso will not buckle. Super
stiffness is required with all muscles contributing. Some individuals have
recently begun to advocate “drawing in” the abdominal wall during the
exertion – this is ill founded. Not only does super stiffness and stability
demand all muscles to be stiffened but they must be maintained at a
distance from the spine. Sailboats with masts needing stability achieve this
with rigid spreaders of the guy wires or rigging. Vasily Alexiyev achieved
the spreading of the muscles to enhance stability with girth. In contrast to
the manoeuver of abdominal hollowing (it is not recommended), try
performing the abdominal brace. Here is how to begin teaching the brace.
Begin by standing in a relaxed upright standing posture with sufficient
erectness so that the torso extensors are inactive – palpate them to be
sure. Then contract the entire abdominal wall and feel the back musculature
contract. This is the brace – all muscles around the torso stiffen to
ensure stability. Now the focus is on matching the intensity of the
contraction to the stability demand of the task. Interestingly enough,
stiffness and stability is an asymptotic function – in other words a lot of
stability is achieved in the first 25% of the maximum contraction level.
Thus 100% muscle contraction levels are rarely needed – the trick is to
activate many muscles to achieve symmetric stiffness around a joint.
As a professor and consultant I see too many who succumb to bad backs during
the effort to increase fitness. No wonder. Building true strength and
functionality is elusive for many following the traditional American
approach dominated by body building concepts. Of all the variables required
for optimal performance, building muscle strength is the easiest component
to enhance with training. Far more difficult is the enhancement of the
foundation components of healthy motion and motor patterns, joint stability
and endurance. And only then with his foundation can serious strength with
speed and power be developed. Several super stiffness techniques are found
in the “Naked Warrior”
The Ultimate Approach
Our work on back fitness and injury mechanisms over the years has led to the
development of a 5 stage program documented in my textbook “Ultimate back
fitness and performance”. Briefly, building the ultimate back requires core
stability and follows a 5 stage process that ensures a foundation for
eventual strength, speed and power training. The stages are:
Stage 1. Groove motion patterns, motor patterns with corrective exercise
- basic movement patterns through to complex activity specific patterns
- basic balance challenges through to complex balance specific environments
Stage 2. Build whole body and joint stability (with super stiffness)
- build stiffness and stability while sparing the joints
- ensure sufficient stability commensurate for the demands of the task
Stage 3. Increase endurance
- basic endurance training to build the foundation for eventual strength
- activity specific endurance (duration, intensity)
Stage 4. Build strength
- spare the joints while maximizing neuromuscular compartment challenge
- speed strength and multi-articular functional strength
- optimal timing and “steering” of strength
Stage 5. Develop power, agility
- develop ultimate performance with the foundation laid in stages 1-4
- blend compliance with stiffness
Overlay for all stages: The position of performance
The balance environment
Short range stiffness, super stiffness and performance
The abdominals form an interesting illustrative study. They are not designed
for great length change. Consider the rectus abdominis that has transverse
tendons interrupting the series arrangement of sarcomeres. This is to
transmit significant hoop stresses, developed in the abdominal wall,
transversely through rectus so that it is not ripped apart. The key is to
realize that the rectus muscle is designed to develop short range stiffness.
Trying to train the muscle by performing curl ups over a gym ball misses
the point of its function. Top boxers, martial artists and weight lifters (
and Pavel), know how to train the muscle group for short range stiffness.
Plyometric training of the group with medicine ball catches and throws,
ballistic short range, and rapid contractions are techniques to optimize the
storage and recovery of elastic energy potential. Read “The Naked Warrior
” by Pavel, to see the tests and training for super stiffness in sustained
contractions – his technique of using a stick looking for “soft areas”
when performing a pushup is an excellent example.
Super stiffness is used by the best football hitters, golfers, martial
artists and weightlifters. Consider the hit in football where maximum speed
of approach requires the combination of sufficient stiffness and compliance.
But it the instant of impact a total body stiffness is generated by rapid
contraction of all muscles. This is what makes the impact so devastating by
some. Breaking the board by the martial artist requires the skill of
compliance to build speed with rapid super stiffness just at impact. The
axman splitting wood uses the same technique. The professional golfer who
has a relaxed backswing but rapidly obtains super stiffness at ball impact
is the one who achieves the long ball. The one who tries to swing to hard
too soon actually decreases speed of movement. Muhammad Ali, Bruce Lee,
Vasily Alexeyev, all knew the secret of Super stiffness. Understand the
relationship between speed, compliance and stiffness and you will be
achieving ultimate performance.
Application of Force in Athletics
When we watch athletes perform, one of the most notable components of the
performance is the athlete's use of force. Force is required in all movement
and even more so in athletic movements. Jumping, running, throwing,
punching, kicking — all of these athletic movements require the use of
force. But when it comes to training for greater use of force, many athletes
and coaches focus their training exclusively on force production, and pay
little or no attention to force reduction.
Force reduction is every bit as important to athletic performance as is
force production, and one cannot achieve control over his body without the
ability to reduce forces. Force reduction is the ability to slow and contain
the force produced in the body, so that changes of direction and control of
momentum are possible. To understand the relationship between force
production and force reduction, look at the following athletic movements:
In football, the wide receiver demands tremendous force production in order
to jump up and over the defensive back and grab a high pass. But to land in
bounds and without injuring himself, the receiver must reduce his force upon
landing. As another illustration, look at two Judo players engaged in a
clinch. To throw the opponent, player A must generate sufficient force
production to upend player B. Player B must in turn be able to reduce player
A's force, in order to nullify and counter the attack. If player B is
successful with the counter and throws player A, player A must be able to
reduce the force of the throw (break falling), to avoid getting his wind
knocked out upon hitting the ground. In any sporting example you can think
of, force production and force reduction work interchangeably to keep the
body in a state of control and efficiency.
So now that we've identified the components of applied force, how do we
train them? We know a lot about how to produce force, as this is the primary
focus of virtually all strength and conditioning programs. Powerlifting,
Olympic lifting, kettlebell training, plyometrics, sprinting and other modes
are all fantastic ways to learn and practice force production. In fact, in
all of the above examples, force is produced during a concentric contraction
. Then on the negative portion of a lift an eccentric action of the muscles
allows for a lowering of the resistance. In all of these activities, force
is produced and then must be reduced and finally stopped, at the ends of the
range of motion (the stopping point). So both production and reduction are
trained simultaneously. However, the predominant focus in the aforementioned
activities is on the production component, and force reduction is generally
an afterthought to the primary task of power generation. And while the
eccentric action of the muscles during a lift is thought to be force
reduction, it is actually just one component of reducing force. Force
reduction in athletics is a complex interplay between concentric, eccentric,
and proprioceptive actions during the act of reducing force in multiple
planes, coupled with the added stress of the external force provided by the
opponent. This complex interplay of actions occurs at speeds far beyond
those approached in traditional weight training.
The force reduction component is much less understood and attended to.
Benefits of force reduction training include: improved body control, the
ability to produce repeated bouts of explosive movements (we must be fully
stopped in one movement before we can begin the next), and greater
capability for absorbing external forces (like a tackle in football or a
punch in boxing). While there are specific types of training that are
devoted to the practice of this component, the umbrella term used to
classify force reduction training is "balance training". All types of
balance training, be it Indo boards, Swiss balls, BOSU, dyna discs, wobble
boards, foam rollers or simply standing on one leg, deal with the reduction
of force, and train an important and necessary component of the total
training approach for athletes.
Balance Training for Jumping Sports
Sports such as football, basketball and volleyball demand the ability to
repetitively jump and land, often on one foot. Examples of this skill
include: jumping up to catch a football and landing on one foot to stay in-
bounds, repetitive blocks at the net in volleyball, and multiple rebounds
and put-backs in basketball. In each of these examples, the athlete must
generate sufficient force to propel him or herself into the air, and then
rapidly reduce the force before quickly jumping once again. Here is an
exercise to train this particular force reduction skill:
Begin by jumping up into the air as high as possible, as in a vertical jump.
Upon landing, absorb the force (force reduction) on only one foot, by "
softening the knee" upon impact. This means to relax upon impact with the
ground, so that the force is absorbed in the hamstrings, rather than in the
knee joint itself. There is a gradation of force, with the toes/ankle, knee,
hip and then spine absorbing the force gradually. Even the shoulders,
elbows and joints of the hand help in reducing the force of the landing, so
that no one joint carries too much stress on impact.
Progress in the following manner:
1. jump off 2 feet, land on 1
2. jump off 1 foot, land on other foot, alternately
3. jump off 1 foot, land on same foot, repetitively
Gradually increase the height of the jumps and reduce the transition time
between each, as you become more confident in your ability to stabilize upon
impact.
Balance Training for Hitting/Contact Sports
The next balance drill is great for contact sports, such as boxing,
wrestling, or football. The 1 arm/1 leg contra-lateral deadlift (1A/1L CLDL)
is one of the best drills for training the dynamic balance required for
such activities. Whether an uppercut, a double-leg takedown, or an open-
field tackle, all of these techniques require both a powerful hip extension
upon impact and tremendous stability upon completion of the movement, in
order to fully transfer the power into the opponent, and not lose balance.
The 1A/1L CLDL trains a powerful hip thrust and the stability necessary to
maintain your balance on contact.
Place a dumbbell or kettlebell on the ground in front of you. Face the
weight and stand on one foot, with the other foot placed behind the body and
not touching the support leg. Reach down with the opposite hand (contra-
lateral) and pick up the weight. It is important to create proper tension
before lifting the weight, by gripping the ground with the foot, tightening
the abdomen, and pressurizing the breath to create intra-abdominal pressure
(IAP), which protects and supports the spine. With a firm grip, lift the
weight and extend the knee by pressing the foot into the ground. Finish the
lift by fully snapping the hips forward, firmly tensing the glutes at the
top of the movement. In full extension, the weight should be held just in
front of the groin/upper thigh. Pause for 1-2 seconds at the top before
slowly flexing the hip, trunk and knee to return the weight to the floor.
Keep your weight on your heel and maintain tension with IAP until you
release the weight! Release the weight and stand up again without it. You
will find that loading and unloading between each rep will challenge the
balance much more than a constant load will.
Repeat for 3-5 reps with a relatively heavy weight. Gradually progress to as
heavy a load as you can do with great form for 3-5 reps. Use the following
progressions:
1. practice on solid ground
2. practice with eyes closed
3. practice while standing on unstable surface, such as a Dyna disc, or
BOSU Balance Trainer
4. practice with eyes closed, standing on an unstable surface
Practice the above balance drills to increase your ability to reduce the
forces you encounter on the playing fields. This will enable you to have
greater control over the forces that you produce, and more success in your
athletic pursuits.
ABS brace
http://www.suite101.com/content/abdominal-training-a189242

【在 p*********e 的大作中提到】
: 大侠能再系统的说说篮球运动可能的发力知识么?
:
: ,

p*********e
发帖数: 32207
26
赞!!!

performance

【在 c******t 的大作中提到】
: 篮球我是外行,但我想所有对抗性运动的基本道理都是一样的。运动场的performance
: 提高,离不开身体素质训练,包括力量,爆发力,耐力,平衡力等等,而且这些能力还
: 必须在对抗的情况下能表现出来。我对训练的几点心得
: 1。高强度训练, 但要适可而止。 多做HIIT
: 2。训练中身体work as a unit,
: 3。core strength 及其重要
: 4。一定要读理论,了解身体
: 贴几篇文章给你读一下,希望对你有些帮助
: Supper stiffness
: At a gymnastics or martial arts meet, or at a weightlifting competition,

s*****l
发帖数: 7106
27
所以张庆鹏基本功扎实
c******t
发帖数: 1733
28
具体训练项目可以到fitness版看我的健身视频,其中的项目对对抗可能很有用处

【在 p*********e 的大作中提到】
: 赞!!!
:
: performance

1 (共1页)
进入Basketball版参与讨论
相关主题
上次这里批评最后时刻不犯规mental stability
LOL, that pass from JR was obviously a forced shot. when u r lucky, u don't know如果用一个词来形容YAO,你会用什么?
Lin forces his pass too much也来谈谈Mac的问题
快船老板虽傻逼呼唤技术牛人
Pat Beverley is not playing tonight due to abdominal painJVG to coach the nets
The heats need to be better coached现在魔术咋都是无脑啊
求推荐ankle supportkb force it again and again
马刺挑的不错,就需要45号布莱尔这样的球员湖人今年会很轻松夺冠
相关话题的讨论汇总
话题: force话题: stiffness话题: stability话题: reduction话题: super