High Tempo, Competitive Practice Drills That Make a Difference for Teams – Championship Productions Blog
Follow along with Colgate lacrosse coach Mike Murphy as he reveals two of his team’s favorite high-energy drills. During each segment, Coach Murphy provides insightful commentary as his players work through the drill at full speed. Meanwhile, expect a strong emphasis on fundamentals, quick decision making, and replicating game conditions.
Zip and Skip (Attack and Midfielder Drill)
Overview: It’s important that players are not afraid of throwing the ball away. Coaches will frequently catch players trying to aim passes and that’s just not good. Instead, focus on throwing the ball hard and getting the ball in and out of the stick as fast as possible. As an offensive unit, we want to be zipping the ball around the outside to keep one step ahead of any defense. Look to implement this drill to get the ball moving faster among offensive players.
Drill Set-up: Establish four lines that are well spread out. Have two lines start on the GLE but on opposite wings. The two others should be about 20 yards away and also on opposite sides of the field. Using two lacrosse balls at a time, make passes going around the horn from line to line. Look to go quicker and be sure to talk to each other throughout.
Points of Emphasis: The “Zip and Skip Drill” simulates moving the ball quickly on offense. The idea is that it’s a passing and shooting drill. For instance, we want to get our feet set while moving into the ball and get it moving in and out of our stick as fast as possible.
Remember, the faster you can move the ball on offense, the longer it takes for the defense to recover. This puts you into a terrific position to get goals, especially on the backside of the cage.
Apache Ground Ball Drill
Overview: The “Apache Drill” focuses on ground ball players working off two defenders. In this common scenario, how exactly do we recover back in offensively and defensively? This drill is also terrific in teaching your players to play with confidence in unsettled situations.
Drill Set-up: Get six defensive guys running in a circle and then six offensive guys opposite of them. One coach will roll out a ground ball somewhere on the field and then proceed to call out a player’s name. That player will immediately battle for the loose ball.
Meanwhile, send two defenders to the ball against that offensive guy. Offensively, make sure you’re getting to your proper spots on the field. Also, the player with the ball should have his proper support to make a pass. Le t the drill play out from here, either resulting in a shot, clear, or turnover.
Drill Tips: When you scoop up the ball offensively, look to attack off two passes. If the defense scoops it up, work on clearing the ball up field.
The previous drills can be seen on Championship Productions’ DVD “High Tempo, High Energy Practice Drills” with Mike Murphy. Click here to check out a selection of our best-selling lacrosse videos featuring effective team practice drills.
North Carolina Ground Ball Drill
This is an awesome lacrosse drill, and it did not come from me. At a recent free clinic by North Carolina coach Breschi, I learned some great practice ideas. However, this one really stood out, striking me as a great drill for players of all ages and talent levels.
We often write about drills that directly emulate game scenarios, are fast-paced, and focus on a number of fundamentals simultaneously for players who are used to multi-tasking in every activity. Here we focus on competition, ground balls, ball movement, all rides and clears, all in one drill.
It begins as a 2v2 ground ball drill, but one with a purpose. Rather than running three player man-ball ground ball drills anywhere on the field or the ball rolling 50 yards away while 18 players stand bored to tears watching, this drill is much more true-to-life, as it initiates a game scenario, multiple fundamentals, and begins in the alley.
A few years back, we learned this key concept from the college coaches we interview on the site. We started running many more of our drills (3v2, 4v3, 2v2) beginning in the alley. It is kind of amazing just how many times during a game the ball goes down, either offensively or defensively, in or around the outside of the box, yet so many coaches keep running their drills more ‘vertically’ top to bottom or bottom to top. I know, and our players have come to realize, how much the varying of locations to begin or initiate drills is more realistic of true game scenarios.
So, in the alley between the sideline and the box, we have two offensive and two defensive players lined up, a coach behind them with balls, and a goalie in the cage. The coach gently rolls out the ground ball from behind the players, for which the four players now compete. If an offensive player gains control, he immediately breaks to the cage, and we play live to a shot. One of the keys is to vary the location of the ground ball without rolling it 45 yards away. Also, we want to get the offensive players sprinting to the cage, and, for most of us coaches, we want both players to stay in front of the cage, not behind, to capitalize on the moment and facilitate a quick opportunity in front of the net.
If one of the two defensive players gets possession, then he, his defensive teammate, and the goalie begin to clear the ball past the midfield line. And the offensive players are now in a full aggressive ride scenario, cutting off the clear, trying to force the clearing players to roll back to the defensive zone and pass the ball back to the goalie or clear under real pressure. So each repetition of the drill with each group can be different.
Regardless of a team’s skill level, this is such an effective drill for players of all ages. But remember to keep up the pace. Each repetition needs to go quickly to keep the others in line from going to sleep. You can run this on half the field involving half of the players with the other half of the team on the far side of the field. Or run another drill simultaneously on the other half of the field and then switch groups. Keeping players from standing around is paramount, and there are only five players in this drill at a time.
Critical Teaching Point – We Need to Improve
As a coach, the real teaching point here is that not only is it a competition for a ground ball with your teammate, but perhaps even more critical is what happens immediately after a loose ball pick-up. We probably need to do a better job of joining the two scenarios together, and this drill goes a long way to preparing players to take advantage of the situation.
For most of us, when we focus on competitive ground balls, we end in a look-up pass to a player or the coach, and that repetition of the drill is over, when in fact we should focus as coaches on what happens next. The two need to be coached together. On any loose ball pick-up, what we really have is either an opportunity to score in transition to the cage or the opportunity to get in a defense-initiated transition and break across the midfield line and down to our attack.
Of course, we want to run this drill from both sides of the field and not always in the same alley. But a nice variation is a simple ‘add one’ feature. From varying points around the field, once the ball is picked up by either group, add an additional defensive and offensive player to the drill. I hope you try it and e-mail me your thoughts.
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A Lacrosse Weekend 5.
Welcome to “A Lacrosse Weekend” my weekly compilation of thoughts, ideas, stories, myths, truths, about the great game of lacrosse. I hope you enjoy it!
College Lacrosse Recruiting
The topic this week is “getting looks” versus “getting better.” From my experience, most families get caught up in getting looks at the expense of getting better. The summer is no exception to this constant improvement paradigm, in fact it is a huge opportunity. College coaches will watch a prospect play live multiple times in order to make a decision on their ability. If a coach notices improvement over the course of the summer it is impactful.
The best Division I Lacrosse programs employ the same model of consistent individual skill development during the season with the thought the best way to make your team better is to make your players better. Duke, Denver, Yale are great examples programs where the players seem to add to their repertoire of moves, shots, feeds, 2man games etc during the course of the season. You need to do this all summer!
If you are younger than a rising junior, I wouldn’t recommend more than 3 summer events. The opportunity cost. is too great. If you spent even a fraction of the time you will spend in the car, on planes, in between games and in hotels with an intentional plan to get better, you would see results that will be impactful in your long term recruiting chances.
If you are a rising junior or senior, you’re probably going to need to do 4-6 events in June and July, but you still need to put together and execute an improvement plan.
Division I lacrosse is incredibly competitive and it trickles right down to the recruiting. You need to understand that playing games in tourneys and showcases will not make you better. An intentional improvement plan for making your strengths stronger as well as improving upon weaknesses is your best shot.
Top 3 Things To Make Time For This Summer
- Shoot on a goalie: players spend too much time shooting on empty nets. I’m not saying you should never do this, but you must learn to manipulate a goalie. I believe that once you know how to shoot deceptively, you can practice your deceptive when there’s no goalie in the net. If you really don’t know how to shoot deceptively, you will make yourself a worse deceptive shooter by spending a lot of time shooting on empty nets.
- Do 1v1’s: whether you’re an offensive player or defensive player, 1v1 ability is the skill that will make you or break you in the recruiting process. Take 30 minutes per week and do 1v1’s. And do all different versions of 1v1’s such as Approach 1v1’s and Tight 1v1’s. Remember there are three stages of dodging: the beginning, the middle, and the end of the dodge and you should work on all of them!
- Play pick up games: in my opinion, your greatest opportunity for improvement is in your backyard lacrosse games, street lacrosse games, tennis court lacrosse games, and sandlot games. The hard part isn’t learning and mastering cutting edge skills, but rather to have the presence of mind to use those skills. Pick up games is where it happens!
If you are looking for help putting together an improvement plan, check out the The JM3 Academy which has a 13 week program that will teach you literally every variation of every skill as well as how to practice in creative and effective ways.
Here’s a video from the JM3 Academy of “The middle of the dodge” 1v1’s that you can do right in front of your house and with no equipment. Here we are working on a “Shuffle Hesitation”, “Go” and “Rollback” in our Alley 1v1 drill.
In Division I Lacrosse video is used everyday to evaluate and educate the individual players and team play. If you are not leveraging the power of video, you are missing the boat. Have your club coach or your high school breakdown your game…. not just your highlight video, but also the plays that weren’t highlights like the shots that were saved, the dodges that didn’t beat your man, and your off ball play. The power of video is amazing!
I have created a Video Assessment Tool in which my editors take three of your games and edit them down into movies of all successful and unsuccessful: Dodging, feeding, shooting, and off ball if you play offense and On ball, off ball, and with ball if you play defense. We have also created advanced stats that give you a quantitative look at your game. With the amount of time and effort you’re putting into your lacrosse development, make sure you know what you should be working on!
Coaching Youth Lacrosse
As a youth lacrosse coach you have the job of managing a bunch of little laxers who are full of energy and enthusiasm and putting them in a position where they can learn lacrosse. Notice I did not say your job was to teach them lacrosse, but rather, put them in a position where they can learn lacrosse. There is a big difference. Coaches that think of themselves as teachers are missing the point because actually the environment does the teaching, not the coach (mostly). An example is you can explain the techniques of a ground ball: backhand down, scoop through, get low, put your foot next to the ball, protect your stick when you pick it up, etc. We can go on and on about all the details. First of all, most kids won’t be concentrating on what you’re saying. Do you do the teacher’s voice in Charlie Brow?
It is much more effective for the kids to do the skill or drill than it is for them to hear a coach pontificate about it. I have a question for you: if at my practices the kids scoop 100 ground balls and your practice the kids scoop 10 ground balls, how much better will my players be at ground balls than your players over the course of a season. Coaching is in part a math equation. If you are not maximizing touches and reps for your players you are doing them a disservice. Here area a couple tips to help improve your math equation:
- Count your reps. Get a parent to film your practice and actually count how many ground balls, passes, catches, shots, 1v1 opportunities. I’ve done this and it’s not pretty!
- Talk less. Coaches who regularly talk to much at the expense of the kids playing should not coach. They are putting themselves in front of the kids. Period.
- Mobilize the kids quickly. Make it a point to get started with the next drill or game as quickly as possible! Put a stop watch on yourself and see how fast you are. You get what you measure!
- Ball : Kid ratio must be intentional. Examples: Beehive is a 1 : 1 ratio, 3v2 keep away would be a 1 : 5 ratio, 3v2 to the cage would be a 1 : 20, a full field game is a 1 : 40 ratio.
- Have a TON of balls at practice. Your kids will get more reps if you have a couple full buckets of balls at practice.
- Access to multiple goals at practice. There’s nothing worse than watching a team do 1v1’s with an entire roster at one cage. Use as many goals as you can for your shooting and 1v1’s!
One of my favorite ways to kick off a practice with young kids is the Beehive Drills where the ball to kid ratio is ideal at 1:1. Beehive is really fun, it creates tons of reps, and it’s a great way to introduce dozens of skills and terminologies. Check out this video detailing Beehive!
Lacrosse Coaching Videos
If you like the content from “A Lacrosse Weekend” blogs, you will love the Coaches Training Program I have put together. It is the deepest and richest lacrosse coaching content available on the planet. And I’m adding to it every day. Whether you are a DI coach or a youth coach, there is always something to learn. “It’s what you learn after you know it all that counts!” – John Wooden.
Have a great weekend!
Teton Valley Youth Lacrosse Association
The following are links to our Share The Play game catalog.
Share the Play allows us to animate a game on a screen with step by step instructions. Under each heading/link there are a number of games that can be followed. For players this should help explain the games we run in practice, and for coaches it should help remind you of what you have available, how a drill operates, and what we should be focusing on within each game.
For our games to be Constraints Led, the following must occur:
- They must be fast paced with little to no lines, or waiting to play.
- They must include as many ‘touches’ as possible.
- They must, as much as possible, be opposed and competitive.
- They must be progressive and change as constraints are added, or removed.
- They must replicate a part of the game itself.
Make reps “left” and “right” handed. Avoid the terms “strong hand” and “off hand”. This makes it much easier to ensure everyone is doing the same thing.
Limit games to 10 minutes.
Make drills as competitive as possible. Make sure your players are wearing pinnies and are split into two even colors at the start of practice. Keep score. Have a consequence for losing. (pushups, etc.)
Ensure there are a LOT of balls at each drill line or station. Do not allow players to chase balls unless they are out. Keep the drill running as much as possible.
Get creative. Move drills around the field. Use field lines to force play in a certain way. Start with ground balls and finish with shots when appropriate. Adapt for age and to increase touches or more game-like scenarios.
Stick Drills: All of these drills are intended to improve stick skills such as catching, throwing and scooping. For these drills, make sure there are ample balls in each group, there are equal reps in both the left and right hands. Most of these drills are fast paced and can be used as warm up drills.
Ground Ball Drills: These drills all focus on complete ground ball proficiency. From scooping the ball to moving it off the ground and up the field. Run these drills all over the field; in the back corner, on the half line, right in front of the goal, sidelines, etc. Never run a ground ball drill in one location with no relevance to the lacrosse field they will be playing their games on.
3v2 Drills: 3v2 drills are extremely fast drills that competitive drills that teach any number of lacrosse skills. They can be adapted to any age group and recreated all over the field. Keep these drills going as fast as is still productive.Generally use tennis balls to help improve stick skills and to make it easier on the keepers.
Can Youth Lacrosse be both Fun and Competitive?
Not only can you make lacrosse both fun and competitive for kids, but you almost have to. Kids play many sports, not just lacrosse, because they want to have fun. This being the #1 reason, even over winning, why kids will continue to play lacrosse. Finding ways to make youth lacrosse both fun and competitive is actually easier than you think.
How to Keep Youth Lacrosse Fun
Lacrosse in itself is a fun and exciting game to play and to watch. So, what coaches and parents need to focus on is less how to make it fun, but more how not to take the fun out of the game. As a parent, stay positive, enjoy the sport, and be a good role model for your child. These simple things can keep them having a good attitude towards lacrosse. And as a coach, don’t play favorites, put your athletes down, or be too repetitive.
Keeping practice changing throughout the year can prevent your athletes from getting bored and will improve skills and moral. Have a plan when you do this though. You can start with simpler drills and move to harder drills throughout the year. Or you can focus on different skills at different practices. There are so many ways to keep practice engaging which will just not take the fun out of this amazing game. If you need a few little fun game ideas to throw into your practices when your team earns it, here are some great choices:
- Lacrosse egg toss – simply pass the ball to your partner and take a step back if the “egg” is caught. Do this until one team remains and they are the winner.
- Lacrosse golf – set up a trash can or bucket on the other end of the field, have kids try and score a “hole-in-one.” (Bounces or no bounces by preference)
- Lacrosse sharks and minnows – the coach will stand in the middle of a box, have the kids run across while the coach tries to knock the ball out of each kids stick. Last one standing wins.
- Lacrosse Relay Races – place a cone down the field, have the kids run cradling the ball around the cone, come back towards the line and pass the ball to their next teammate. First team to finish wins.
How to Keep Youth Lacrosse Competitive
These games and many more drills you can have your team do, not only keep the sport fun, but they keep lacrosse competitive at practice. Your team will end up asking to play these games practice after practice. A good strategy to keeping your team competitive without them even noticing, is to make these games a reward. “If we execute this drill to perfection, we can end practice with Lacrosse Golf!” Your team will not only nail that drill, but they will learn to execute long clears and practices that this “game” naturally teaches them.
When it comes to games, keeping your team competitive can be on you as a coach. It is very important to be playing the right opponents throughout the year. As winning one game over a course of a year will take the fun and drive out of your team. Never losing a game all year could get boring and feel like you aren’t playing any real competition. Find tournaments, leagues, or even scrimmages that challenge your team. As they will learn so much from game situations. Always remember you learn more from your losses than you do wins. If your team is having fun while they are getting better and better each week, being competitive in everything they do will be no problem. Lacrosse is an inherently fun and competitive sport, all you have to do, is not take away the fun or competition.
For more information on Halo LAX and events near you, visit https://halolax.thesfnetwork.com/
Lacrosse Speed Training with Mini Hurdles
In order to create opportunities on the field and maintain a competitive edge in lacrosse, you need to rely on fast, agile footwork. Developing these skills can be both entertaining and effective if you do it right. A great way to exercise your agility and explosiveness for lacrosse is by incorporating some mini hurdle drills into your next workout routine. Gain some distance between you and your opponents this season with these helpful speed hurdle training exercises.
BONUS PRO TIP: No matter the movement, always remember to keep yourself in an athletic stance with your elbows bent at 90 degrees throughout each exercise. Pump your arms through each set and focus on executing every movement with maximum effort.
This lacrosse training exercise starts with you facing the hurdle set head on. Your goal is to slide from side to side between the cones, shuffling from right to left with emphasis on change of direction. You should snake through each opening until you reach the end of your mini hurdles line. At this point, remain facing forward and perform your shuffle again, but this time in reverse. Be sure to go at a brisk pace, but do not go faster than what is comfortable. Form conquers speed with any mini hurdles exercise.
For weaving hurdles drills, you will again snake through the structures, but the hurdles will be to your side this time. Jog forward and backpedal as you thread through the hurdles, bouncing off each step with explosiveness and control. Once you have weaved through the entire setup, change direction and return back to your starting position.
LATERAL HIGH KNEES
Rather than shuffling and snaking through the mini hurdles, the lateral high knees drill requires you to step over each speed hurdle as you move laterally over the setup. You should aim to bring your knees up as high as possible (chest or waist height) with each step, bouncing off the balls of your feet as you complete two steps per gap.
You can also add a finishing sprint to this drill by exploding out of the final movement to the set finish line.
BONUS PRO TIP: To give these speed hurdle drills more of a gameday feel, consider carrying your lacrosse stick through each exercise. Having your stick in your hands as you train your footwork skill could help you become accustomed to this style of movement.
When looking to improve change-of-direction skills, explosiveness and agility, speed hurdle drills can be a great lacrosse training aid to elevate your game.
Discover even more lacrosse training tips and drills to help develop your game even more.
Competitive basketball drills | Basketball Blog for Beginners
Dear athletes and basketball fans, our sports blog now intends to tell you about competitive exercises in basketball .
Depending on the basketball orientation of the preparatory exercises and techniques among them, there is a constant distinction between preparatory and lead-in exercises, which are closely related to each other.
Many preparatory exercises in basketball are mainly associated with the development of special physical qualities, leading – mainly with the development of the form of movements.They are designed to simplify the assimilation of a learned motor action.
All competitive exercises cover a complex of motor actions and always correspond to the existing rules of competition.
It is worth distinguishing between competitive exercises in basketball and training forms of different competitive exercises. The former include two-sided (calendar, control, educational) games that are performed in a sports competition.
The second ones in terms of the composition of actions and the general orientation often coincide with the actual competitive ones, but differ from them in some peculiarities of the regulations and forms of actions, since they are usually performed in the conditions of basic training and are aimed at quickly solving training problems.
Competitive basketball exercises are very important in education and training, since without them it is simply impossible to completely recreate the total amount of special requirements for basketball players.
Their share in the classroom is relatively small, which is explained by the significant functional shifts in the body caused by different competitive exercises, and the inexpediency of their frequent repetition without training, which should create conditions for improving the most qualitative and quantitative norms and parameters of competitive actions.
The presented division of physical exercises in basketball is rather arbitrary, since, for example, many auxiliary exercises are close to special preparatory ones.
Friends, go in for sports, love basketball, and then you will be not only healthy and hardy, but also strong.
90,000 Special exercises as a means of successfully mastering basketball techniques for children 11-12 years old
Introduction ………………………………………………………………………. ….. 3
Chapter 1. Theoretical foundations of the use of special exercises as a means of mastering technical techniques of playing basketball by children aged 11-12 years old ……………………………………………………………………………… ………… .5
1.1. Characteristics of basketball game techniques … … … .. … … 5
1.2. Special exercises as a means of physical education …………………………………….. ………………………………………….. ……… 13
1.3. Methods of using special exercises as a means of successfully mastering technical techniques of playing basketball by children 11-12 years old ………………. …………………………………… 19
Chapter 2. Experimental and practical work on the use of special exercises as a means of successfully mastering the techniques of playing basketball by children of 11-12 years old ………………………………………………………………………………… . ……………………………… 25
2.1. Initial research of the level of mastering basketball game techniques by children of 11-12 years old ………….…………………………… ..25
2.2 Organization of the work carried out according to the level of mastering technical techniques of playing basketball by children of 11-12 years old ………………… … … … 30
2.3. Repeated diagnostics of the level of mastery of technical techniques of playing basketball by children 11-12 years old …………………………………………………………………………………………… 33
Conclusion …………………………………………………………………… …. 38
References ………………………………………………………… … 40
Basketball is a sports game that is now popular in all countries of the world. And nowadays basketball is a very common sport.
As a rule, schoolchildren 11-12 years old have heavy workloads at school. But playing sports, in particular basketball, in no way interferes with the educational process.
Good basketball results are achieved through long, strenuous training.In order to feel more free in competitions, for training sessions, you need to use the spring, autumn and summer periods for this.
Playing basketball develops such physical qualities as: endurance, dexterity, coordination, strength, speed, etc. Also, playing basketball allows a wide coverage of the game for schoolchildren, which allows you to “sift” a large mass of students and identify the strongest; increases the cult of technology, expressed in the variety of techniques used and virtuosity in performing skills.
This topic was not chosen and developed by chance, since special exercises are fundamentally important for teaching basketball. All this makes basketball an effective physical education tool. Special exercises in basketball play one of the important roles, since the player must be quick, react to everything that happens and immediately draw appropriate conclusions, throw the ball, fight for it and be always ready to fight. The techniques and actions with which the game is conducted make it possible to start classes with children of 9-10 years old, using tools and equipment appropriate for the age, the middle school age is not strangely chosen in this topic, since at this age there are all the inclinations, prerequisites for playing basketball.
Therefore, the relevance of the topic was the substantiation of the effectiveness of special exercises as a means of successfully mastering technical techniques of playing basketball by children of 11-12 years old.
Object of research: the process of mastering the techniques of playing basketball by children of 11-12 years old.
Subject of research: the use of special exercises for mastering the techniques of playing basketball by children of 11-12 years old.
Purpose – to substantiate the effectiveness of the use of special exercises for mastering technical techniques in children aged 11-12 years.
1) to reveal the peculiarities of mastering technical techniques by children of 11-12 years old.
2) describe special exercises for the successful mastering of basketball techniques by children 11-12 years old.
3) to conduct a diagnostic study of the level of mastering the technical techniques of playing basketball.
4) select special exercises for the successful mastering of basketball techniques.
5) organize work with children to develop techniques through special exercises.
6) Analyze the results of the work performed.
Having studied the goals and objectives of this work, the following research methods were identified:
– analysis of literary sources;
– pedagogical observation;
Chapter 1. Theoretical foundations of the use of special exercises as a means of mastering technical methods of playing basketball by children 11-12 years old
1.1 Characteristics of basketball techniques
In the theoretical part, the classification of techniques for playing basketball, compiled by Z. Kozhevnik, F. Lindberg, Zh.K. Kholodov, is considered.
The technique of the game is a set of techniques that have developed in the process of basketball development, which allow the most successful solution of specific competitive problems. (Kholodov Zh.K.)
The basketball technique falls into two large sections:
Offensive Technique decomposes into:
a) technique of movement;
b) ball possession technique;
Defense Technique resolves into:
a) technique of movement;
b) ball tackling technique and reaction.
The offensive stance is the starting position from which a basketball player can act most quickly without or with the ball. With a rational stance that provides stable balance and quick maneuver, the legs are placed shoulder-width apart, the feet are parallel to each other on the same line, or one of them is put forward 15-20 centimeters. The weight of the body is distributed evenly on both legs, on the front of the feet. The heels are raised from the floor by 1-2 centimeters (for better stability).The knees are bent, the back is straight, the arms are bent at the elbows and slightly apart. When a player gains possession of the ball, he pulls it to his chest, legs and torso while maintaining the same position.
Ball Holding – Before starting to learn the basketball player’s position with the ball, it is necessary to teach the players how to properly hold the ball. It is performed as follows. The hands of both hands and fingers wide apart (like a “fan”) are placed on the side, slightly behind the center of the ball. The thumbs point upward – inward, at approximately 60 degrees to each other, the rest forward.
The ball is not in contact with the palm and is held only by the phalanges of the fingers. If you take the ball from the player and leave the hands in the same position, they seem to form a funnel.
Moving without the ball.
Walking – used mainly for changing positions during short breaks, as well as when changing the pace in combination with running. The player moves, adhering to the position of the main stance, on bent legs, which allows acceleration to start abruptly at any time
When a basketball player is running, the contact of the leg with the platform is carried out by rolling from heel to toe or by gently placing the leg over the entire foot. Only with short, rectilinear jerks are the first 4-5 striking steps made sharp and short, with the legs raised from the toe. When changing the direction of running, the player is powerfully repelled by the forward leg in the direction opposite to the intended direction, while the body deviates inside the arc described when moving the body
Two-step stop – This stop is most often performed when a player is in possession of the ball. The player dribbles the ball, with a right step (a long step, with a slight squat and some deviation of the body back, the foot is set by rolling from heel to toe) takes the ball in his hands, pulling it to his chest.The second step of the left, which is shorter, is accompanied by a slight turn of the body towards the leg standing behind. After that, the weight of the body is distributed to both legs, which are strongly bent in all joints, the stop is fixed.
Jump Stop – This can be done with or without the ball. After the run, the player pushes off with his foot and makes a low creeping jump in the direction of travel. In flight, the shoulders are pulled back a little. Landing is carried out either simultaneously on both legs, or first on one leg, followed by setting the other.At the same time, the body turns in a half turn towards the back of the standing leg, which accounts for most of the weight of the body. The faster the player moves, the more it bends when the foot stops.
Turns in place can be performed with or without the ball, to escape the guardian or to hide the ball from being knocked out or pulled out.
The player with the ball turns in the right direction, stepping with one foot around the other, which, according to the rules of basketball, cannot be taken off the floor in order to avoid jogging.All the weight of the body is transferred when turning on the supporting leg, which is, as it were, the axis of rotation and therefore called the axial. During the turn, the axial leg rests on the toe, which does not move, but only turns towards the step. In this case, the center of gravity must not rise and fall. The hands can assume different positions, which are determined by the game situation. Turns are performed both forward and backward.
Catching the ball is a technique with which a player can confidently take possession of the ball and take further attacking actions with it.
When catching with two hands, when the ball approaches the player at chest or head level, then you should stretch your arms towards the ball, with relaxed fingers and hands, forming a kind of funnel, somewhat larger than the girth of the ball. At the moment of contact with the ball, you need to grab it with your fingers (not palms), bringing your hands together, and bend your arms at the elbow joints, pulling them to your chest. Flexion of the arms is a shock-absorbing movement that dampens the force of the impact of a flying ball. After receiving the ball, the body is again served slightly forward: the ball, covered from the opponent by the spread elbows, is brought into the position of readiness for subsequent actions.
When catching the ball with one hand, the hand is extended towards the flying ball with fingers wide apart and slightly bent. When the fingers come into contact with the ball, a yielding movement of the hand is made due to its flexion at the elbow joint, which slows down the speed of the ball and makes it easy to catch it. Then the ball is captured by the second hand and the student takes the main stance of the basketball player.
When catching a high-flying ball, the player must jump with his arms extended upwards.The hands are turned towards the ball. At the moment the fingers touch the ball, the hands turn inward and grab the ball. Then the arms are bent at the elbow joints, and the ball is attracted to the body. After landing, the player retains the main stance of the attacker with the ball.
Passing the ball is a technique by which a player directs the ball to a partner to continue the attack.
Ball passes are performed on the spot and in motion in various ways: with two hands from the chest, with a rebound on the floor, with one hand from the shoulder, from the head, “hidden” pass behind the back, “bypass” pass with a step with the same and opposite leg, pass the ball in a jump.
On a two-handed pass from the chest, the ball is sent forward by sharply extending the arms and rolling the ball from the fingertips onto the partner’s chest. The transfer from the head is performed on the hands of the partner raised up. The ball does not roll behind the back, so as not to lose control over it. The ball is passed by swinging the hands, followed by finishing with the hand.
When passing with one hand from the shoulder, the opposite leg and shoulder are put forward, simultaneously with the rotation of the body, the arm is straightened, and the movement ends with the work of the hand.
The bounce pass is performed with one or two hands at waist level. The arms are fully extended, sending the ball forward and down. The ball rolls off the fingertips and has a reverse spin. The rebound should be one third of the partner. When catching and passing the ball in motion, a two-step technique is used. The player catches the ball in the first step (in the flight phase), pulls it to the chest (in the second step) and, pushing off the court, performs the transfer. 
Dribbling is carried out by successive soft jolts of the ball with one hand downward – forward a little to the side of the feet. The main movements are performed by the elbow and wrist joints. The legs need to be bent to maintain balance and be ready to change direction. The body should be slightly moved forward, the shoulder and arm, free from the ball, should keep the opponent out of the ball. To maintain the character, the synchronization of the rhythm of the alternation of steps and movements of the hand in contact with the ball. Guiding is performed without visual control.
Dribble with speed and rebound height change. The higher the rebound and the smaller its angle (within rational limits), the higher the speed of movement.When the rebound is low and close to vertical, the dribble slows down and can be performed on the spot.
Dribbling with a change of direction – the player dribbles the ball with his right hand – the hand puts it on the side surface of the ball and, straightening the arm, sends it to the left. At the same time, the body tilts in the direction of the flight of the ball, the weight of the body is transferred to the left leg. The player continues to move in the new direction while dribbling the ball with his left hand.
A throw with two hands from the chest, standing still – a player is in a basketball player’s stance, the ball is at chest level (feet can be on the same line or one leg is extended slightly forward) is held with fingers, elbows are at the torso, legs at the knee joints are slightly bent, torso is straight , the gaze is directed to the basket.Simultaneously with the circular motion of the ball (as in a simultaneous transmission) and even more bending of the legs at the knee joints, the ball is brought to the chest. Without stopping the movement, the ball is carried up along the body – forward in the direction of the ring and with an overflowing movement of the hands, giving the ball, the reverse movement is released from the tips of the fingers, while the legs are straightened. The body weight is transferred to the front leg, the body and arms must accompany the flight of the ball. After releasing the ball, the player returns to their original position.
One-arm throw from the shoulder while standing still. In the starting position, the legs are shoulder-width apart. The leg of the same name as the throwing hand is pushed forward by 10-15 centimeters, its toe and knee are turned exactly in the direction of the basket, the body weight is evenly distributed on both legs, the ball is at chest level. At the same time, the legs are slightly bent, the center of gravity is shifted to the front of the feet, the ball is carried in the shortest way over the right shoulder, the left hand supports the ball from the side. The ball must lie completely on all phalanges of the fingers.The elbow of the throwing hand is directed forward, the hand with the ball is bent back as much as possible. The shoulder line is approximately parallel to the floor. Simultaneously with the extension of the leg of the “throwing” hand (right), the other is retracted to the side. The ball moves forward and upward at an angle of 65-70 degrees. The ball is lifted from the fingers when the shoulder, forearm and hand form an almost straight line. After taking the ball off the fingers, the hand bends to failure (overwhelming the hand). Then the hand is relaxed down, after which the player takes the starting position.
A one-arm overhead throw in motion is performed after dribbling and catching the ball. The player dribbles the ball with a step with his right (1st step, long) takes the ball into his hands, the second step with his left foot is short, stopping, rolling from heel to toe, and at the same time, the left is pushed off, the right swing and the ball is carried over the right shoulder so that he lay on his right hand, and the left supported him at the side. At the highest point of the jump, the arm is straightened to the end at the elbow joint, the throw ends with a sweeping movement of the hand. After releasing the ball, the player lands on both feet. A description of the movement throwing technique is given for the players throwing from the right side.
A jump shot is taken from the spot after dribbling and catching the ball. Stance of a basketball player with a ball, feet are parallel to each other. The ball is at chest level. The player performs bending of the legs at the knee joint, pushes off by rolling from the heel to the toes vertically upward and at the same time carries the ball along the midline of the body, performing a rotational movement with the hand with the ball to the left so that the ball completely lies on all phalanges of the fingers of the right hand, and the left hand supports ball on the side.Shoulder line approximately parallel to the floor. At the top point of the flight, when the player seems to hang in an unsupported position, the throwing right hand unbends at the elbow and wrist joints, the ball is released due to the sweeping movement of the hand. After releasing the ball, the player lands on both feet, taking the basketball player’s stance for further action.
Deceitful movements, feints allow the player to free himself in time to receive the ball, to get ahead of the guardian when going under the shield to fight for a rebound, to participate in a combination game in a positional attack.Ball-playing technique and deceiving movements are an essential part of basketball technique. Mastering the entire arsenal of its tools and perfecting individual elements – that’s what defines the player’s class. Work on the technique goes through the entire sports life of a basketball player, from a very young age to the heights of sportsmanship. The work on these technical elements should be structured by the coach in such a way that the players do not lose interest in the training, feel the individual approach and attention of the coach.Beginner basketball players also need constant self-study.
Technique of playing in defense.
Defender Stance – When playing defense, bend your knees and lean forward slightly. Body weight is evenly distributed on both legs to maintain balance. The head is raised. If the opponent moves across the court, the defender accompanies him in a parallel stance; in all other cases, one leg of the defender should be extended forward, the heels are raised from the floor by 1-2 centimeters.Hands at waist level are spread apart.
Side step – when moving, the defender slides with his right foot one step, then the left leg is moved to the right, a step wide. The foot of the left foot will be located approximately where the right foot was before. When moving, the feet should not come off the platform, but slide along it.
Hand Work – Against passes, the defender’s hands are positioned in the probable path of the ball. Against a throw into the basket, one hand rises up – forward to the ball, the other is lowered down and controls a possible pass.Against the pass with the ball, both hands are lowered to the sides – down.
Snatching the ball – after getting close to the opponent, the player puts his right hand on the ball from above, and his left from below. Having seized the ball in this way, the defender sharply pulls it towards him with a simultaneous turn of the body forward – to the left.
Knocking the ball from a player standing still – the defender must make an unexpected lunge forward towards the attacker and with a sharp (top or bottom) short movement with the edge of the hand, with tightly pressed fingers, knocks out the ball.
Kicking the ball while dribbling – the defender picks up the same speed as the attacker and, ahead of the dribbling rhythm, kicks the ball with the hand closest to the opponent when the ball bounces off the court.
Interception of the ball during the pass – if the attacker is waiting for the ball in place, does not come out towards him, then it is relatively easy to intercept it: you should catch the ball with one or both hands in a jump after a dash. If the attacker is fast on the ball, the defender needs to get ahead of the opponent at a short distance on the way to the flying ball.With his shoulder and arms, he cuts off the opponent’s direct path to the ball and takes possession of it. For
On Saturday 27 March at … – Lacrosse Club Moscow Bulldogs
There has been no news from us for a long time, but this is only because for the last three weeks we have been completely immersed in the organization of the competition, for which we have been preparing for almost six months!
On October 2 and 3, Sochi hosted the final of the Sport of Generations Game, in the program of which a 3×3 lacrosse tournament was presented. Mass sports games, organized by the Association “City of Childhood”, ROSPROFZHEL together with RFSO “Lokomotiv” RFSO “Lokomotiv” and with the support of Russian Railways – Russian Railways and NPF “BLAGOSOSTOYANIE”, gathered 20 strongest teams from all over the country, which for the first time had to try their hand and in lacrosse!
The tournament was held according to the rules of 3×3 lacrosse, 20 teams were divided into 4 groups.The group stage is played first, then the playoffs.
The team of the Privolzhskaya Railway won the tournament, which defeated the team of the Far Eastern Railway with a score of 2: 1 in the final, the team of the Krasnoyarsk Railway took bronze, beating the Gorkovskaya Railway.
We want to thank all the participants of the tournament:
Thanks to the teams for their involvement, will to win, sincere emotions and a decent level of play, despite the fact that the players got to know lacrosse for the first time.
Many thanks to the organizers of the Games “Sport of Generations” and personally to Natalya Tal-Atovna Muravleva and Elena Yuryevna Bashlai, thanks to you, athletes from all over the country were able to get acquainted with our game and feel the magic of lacrosse, which remains with them forever! We received a lot of positive feedback, thanks to “Sport of Generations”, enthusiasts of this sport and new teams may appear in many cities.
Special thanks to the judges, secretaries, volunteers and our partner “Fancy Decor” for their invaluable contribution to the organization of the tournament. We hope that lacrosse will be in the Games program next year as well, and we will do our best to make the tournament better, more interesting, more fun!
#sportive generations #rzd #rzd #ROSPROFZHEL #lacrosse #sochi #lacrosse #russialacrosse #ruslax #growthegame #europeanlacrosse #worldlacrosse
https://rossaprimavera.ru/newb986ru / news / 4c839ef8
Preseason 101: Four Elements of a Successful Preseason
Good pre-season preparation can be the difference from another bad year – or worse, time spent offside injured. In fact, many athletes attribute successful campaigns to pre-season work that they completed long before the competition began.
But before engaging in a successful preseason, it is important to understand what they are, what they are for, and who and how they benefit teams, coaches and athletes.
-> Download our free eBook:
The Four Elements of a Successful Preseason
What is Preseason?
Pre-season preparation is carried out prior to the start of the sports season, which allows athletes to prepare for the upcoming competition. Pre-season workouts and classes are often the most hated by athletes as training gradually overloads them to improve their fitness.
What are the benefits of preseasons?
Sports scientists and strength and fitness coaches conduct a range of activities that develop athletes’ fitness and skills to the level required to compete at the start of the season.This “building” of fitness and skills ensures that athletes are prepared and able to perform at their best.
Preseason goals and objectives
The physical fitness of the athlete is also important to protect against injury. Without a pre-season, where fitness develops over time, injuries can occur if athletes are thrown directly into competition – their bodies will not be prepared for the demands of the competition and are more likely to break, which could lead to injury.
An increase in preseason participation was associated with a lower missed game rate due to injury (r = -0.40, p <0.05), with 10 preseason sessions predicting a 5% drop in missed game rate (Windt et al., 2017 ). By making sure you take the appropriate steps to manage the health of your athletes, you will positively impact accessibility, reduce preventable soft tissue injuries, and ultimately give your team a better chance of success.
Who benefits from the preseason?
Typically, six to ten weeks after the start of a competitive season, you will see athletes from all sports – American football, soccer, basketball, rugby, ice hockey, lacrosse – participate in preseason form at all levels of play. It is generally accepted in the sports community that the preseason is vital for optimal performance and reducing the risk of injury.
The players will ultimately benefit from preseason.Studies have shown that after a long break for psychological and physical recovery, fitness dropped significantly in many areas.
Without a well-structured preseason, players wouldn’t be ready to play at the same level, so they either broke or lost.
Scientific Preseason: The Four Elements of a Successful Preseason
Throwing players on the ground, pushing them to the limit and the mantra “no pain, no gain” are a thing of the past.Here are four things to keep in mind for a successful preseason:
- Have a plan
- Keep your players fit during the offseason
- Track your performance progress
- Meet the special needs of individual players
-> Download our free eBook:
The Four Elements of a Successful Preseason
1. Make a plan
At the very beginning of the preseason, even before you enter the training field, it is very important that the coaching and sports science staff sit down to discuss two key questions:
- What are you trying to achieve?
- How will you achieve this?
These questions may sound simple, but without the clarity of purpose that comes from answering them and establishing key principles, it is impossible to create a truly effective pre-season training program. By starting with a broad overall goal (such as achieving a promotion) and an agreed playstyle, you can begin to quantify the likely physical demands players will need if they want to achieve those goals.
Once these likely needs have been quantified, you can begin building a training program that will fully prepare your players for the upcoming season. This “preparatory” phase is critical and forms the basis for all future activities during the season.It is during this phase that baseline levels of strength and endurance are established, coupled with improved players’ ability to recover effectively from repeated series of high-intensity exercise.
“We always spend our first week in Leicester at our training base,” says Matt Reeves, head of fitness and conditioning in Leicester City. “We have a very structured preseason where the players will go from day one to day five working in different directions. At that time, we are trying to make gradual progress.We want players to move safely from Day 1 to Day 5 by increasing their workload and adapting to the different demands that determine football performance. ”
-> See below Leicester City’s first pre-season training in 2021.
Goals and objectives
Typically, the pre-season program includes a number of goals, each of which contributes to the achievement of overall goals for the season. These goals should include:
- Increased base strength and stamina
- Programming the motor characteristics of your sport
- Improvement of large and fine motor skills
- Introduction of tactical and strategic elements
Establishing a structured preseason plan is an important step towards a team achieving their goals for the season, but it can only be done correctly if all stakeholders in the club are on the same page and working towards the same goals.
By creating interdisciplinary collaborations with an agreed plan, you can ensure that coaching, medical, scientific, strength and training personnel are all working towards the agreed goals. This is to ensure that the information players receive from different departments is fully consistent and consistent. Without this level of organizational alignment, it can be extremely difficult to properly prepare players for the demands they will face over the course of the season.
Obviously, there are a number of other factors that need careful management for the success of the preseason program (eg travel abroad, playtime during a game). warm-up or demonstration games), but these things will only be realized within the framework of a solid fundamental structure and plan, adapted to the specific goals of the club. If your preseason program is to adequately prepare your players, you must have a solid plan.
2.Keeping players fit during the offseason.
You may have spent weeks and months planning your preseason program, but even the most careful plans may fail if players return from the offseason in poor physical condition.
Formation of condition and skills
After a long and grueling campaign, it is vital that players are given several weeks of rest and recovery, but players must also be provided with structured offseason programs to maintain a certain level of physical activity.For many clubs, the offseason is around six weeks, which means players can get a well-balanced mix of rest and light training over an extended period.
“The very first phase of preseason training is preparing for the offseason,” says the former lead sports scientist for the Hull City Tigers core team. “If we know the date of the first preseason session, then the question is, how do we gradually prepare the players for it? »
After an initial period of complete rest (perhaps one or two weeks), it is important that players are given individual offseason programs to follow for the remaining weeks before they return to the training ground.Typically, these programs involve a combination of cardiovascular exercise and strength training in the gym to keep athletes fit, while also providing time and space to fully recover from the harsh conditions of the season.
“The offseason program should give them time to recover and gradually recover from the season. This allows players to recover and so on, gradually increasing the workload throughout the process so that they are ready for pre-season work. “
The main motivation for off-season programs is to avoid reversibility – the simple principle that both positive adaptations follow periods of overload and negative adaptations follow periods of decreased (or inactivity) activity. Without off-season programs, players are likely to lose much of the physical ability they’ve worked so hard to develop over the course of the season, which will negatively impact your club’s pre-season progress.
-> NBA Spotlight: The Orlando Magic Preseason – How to Cope with Overload When Returning to the Game.
In order for your preseason program to meet your goals, it is important that players can return to the training area ready to meet the necessary physical demands.
of them. If players are at the appropriate fitness level at the start of preseason, coaches can spend more time communicating their ideas and less time getting people to basic fitness.Keeping fit during the offseason also means that the preseason will be less of a shock to the system, avoid surges and protect players from unnecessarily high risk of injury.
“Each player will receive a personalized program based on their offseason schedule,” says a leading sports scientist. “We try to make sure they are in as good a condition as possible so that there is not too much shock or change for the system when they come back.”
It can be easy to dive into the details of planning a comprehensive preseason program, but without a personalized offseason schedule, you risk jeopardizing the goals and intent of the work you give your players in the preseason.
3. Track productivity growth.
Historically, the preseason was a time when coaches were beasts of players, subjecting them to relentless cardiovascular programs without regard to individual needs, position or athletic movement.
The days of these all-inclusive preseason programs are largely over, replaced by more scientific approaches that take into account the overall production goals of the organization, as well as the needs of individual players and their specific positions. To create a successful and fully validated preseason program of this nature, it is imperative that clubs quantify and track progress at both the team and individual levels by establishing effective athlete monitoring processes.
-> Harlequins Rugby Union preseason, see below
Naturally, technology is at the heart of any performance monitoring process. Given that one of the key goals of the pre-season program is to help players adapt to the demands they will face over the course of the season, athlete monitoring technologies are an important tool for practitioners to track this progress.
By monitoring internal stress (a person’s response to training) and external stress (all training methods imposed on athletes, best measured with GPS and accelerometers) as a starting point, a more complete picture of the athlete’s response to their program can be obtained and a better understanding the overall effectiveness of the workout you are assigning.The relationship between intrinsic and extrinsic stress metrics can be a valuable indicator of an athlete’s performance, shedding light on the fitness status of your athletes and – in a long-term analysis – offering important insights into how a player is adapting ahead of a new season.
“We must plan and administer the training dose in accordance with the external training load, but we must monitor the athlete’s response to this load by internal responses,” says Aaron Cutts, professor of sports and exercise science at Sydney University of Technology.”They are only useful for monitoring athletes if we compare it with other data.”
Athlete monitoring technology can not only help you track player progress and
the effectiveness of your preseason program, it can also help answer coaching staff’s performance questions. Generally, the questions asked by sports researchers can be divided into two broad categories:
a) How much work did the players do?
b) How hard did they work?
Rather than overloading coaches with data, a well-designed performance monitoring process can help you identify the key insights that provide the most valuable insights in the context of the physical and tactical goals your preseason program is trying to achieve.
Of course, performance monitoring is more effective when all parties (eg coaches, athletes, sports scientists) share a common understanding of the reasons behind the plan. All participants must understand why monitoring is being carried out, what will be monitored, by whom and how often. If there is no such level of internal communication, then there is a risk that athletes will feel like just guinea pigs or coaches will not take part in this process.
One size does not fit all
“One approach does not fit all,” says Cutts, summarizing the key elements of an effective athlete monitoring system.“I would recommend practitioners to use simple tools and good science; collect data correctly and analyze it thoroughly. The best tools are still mentoring and communication with people, but beyond that comes wellness measures, frequency of perceived exercise (RPE) sessions, and external training load. I think you have a good foundation for a fundamental monitoring system. ”
4. Meet the special needs of individual players.
All preseason programs are designed to prepare the team to meet the overall team goals, but sometimes they may not work when it comes to addressing the needs of individual players.
Even at the elite level, individual athletes differ in exercise ability. This change is due to a number of factors, including age, genetics, training history, skill level, and motivation. There are other nuances to consider, such as the return of players from injury or the physical requirements for different positions on the field.As a result of this difference, coaches should not expect all athletes to respond in the same way to the same set of exercises.
These differences between athletes mean that an effective pre-season program must include a level of individualization within the broader context of preparing to meet the team’s overall goals for the coming season. Given that different players will require different training stimuli, a program that prescribes the same training for a diverse group of players is doomed to fall short of the set goals and could potentially overwhelm some players and underutilize others.Conversely, a program with a more personalized approach is more likely to lead to success and optimize athletes’ performance while reducing their risk of injury.
-> Penrith Panthers Preseason, watch now
Using Data to Build a Customized Preseason
“When you have enough data, it’s important to start creating fingerprints that are specific to the athletes you work with,” says Chris Barnes, soccer consultant.”The beauty of this is that we can then set operating ranges for our athletes and the positions they play in, and we can set up alerts or red flags to detect when they are out of those ranges.”
To find the right balance between collective and individual training as part of the preseason program, it is essential that coaches and sports scientists set goals at both the team and player levels. Team goals will focus on the overall objectives for the coming season and the physical characteristics required to achieve them, while individual goals will ensure that players are prescribed a workout that suits their specific needs without compromising the development of the team as a whole.
To achieve this often complex balancing act, practitioners may need to segment specific activities or exercises to accommodate different individual needs. For example, players might start a speed workout together before splitting into smaller groups to work on more specific movements, or do some general strength work as a team before moving on to work on their own individual weight program.
By working in this more subtle manner and by taking a personalized approach to all aspects of the program, you will create structures and systems that optimize performance and minimize the risk of injury.
-> Download our free eBook:
The Four Elements of a Successful Preseason
Jumping on a trampoline – description, essence and basic rules
Such an Olympic sport as jumping on a trampoline became popular in the early 60s.There are 4 disciplines that are represented at international championships and games. Synchronized performances, ACD and individual jumping are considered popular.
What is trampoline jumping
An extreme sport is interesting for jumpers and gymnasts in different countries. There are rules for completing tasks that apply to all championships without exception. During individual performances, participants must complete tasks with complex acrobatic elements.
Athletes have only 1 jump attempt.The judges will also evaluate the final performance. The participant of the competition performs an arbitrary exercise. Only 2 professionals from one country can qualify for the final. If a couple represents the state, then it fights for the championship in the final.
Synchronized jumping can often be seen at the performances. Couples consist of 2 men or 2 women. In the context of simultaneous competitions, jumpers perform at the preliminary stage and only then at the final.
Team competitions are popular. Each member of the national team must complete 1 free task and 2 compulsory tasks.For a safe jump, it is forbidden to cover your face and head with anything. The athlete must take care of the spotters. They are provided by the organizers of the competition. There cannot be more than 4 belaying people around the trampoline.
Benefits of jumping on a trampoline:
- have a beneficial effect on the functioning of the respiratory system;
- help to improve the work of the cardiovascular system;
- jumping is a useful and safe cardio exercise;
- help to correct the figure;
- strengthen muscles;
- improve coordination of movements and increase endurance;
- have a positive effect on the musculoskeletal system.
If you regularly jump on the trampoline and do acrobatic stunts at the same time, the vestibular apparatus will work very well. In 30 minutes of training, you can burn about 250-300 kilocalories.
The history of the origin and development of jumping on the trampoline
Initially, the trampoline served as a belay for circus performances. The structural details were created by engineer George Nissen in the 1930s. A physical education professor built a trampoline at home. He took the trampoline harnesses and other details to perfect the trampoline.
Many people treated the projectile as a game. The design was used to change the emotional state of acrobats, increase endurance. A little later, the trampoline came in handy in artistic gymnastics. It became a projectile used as the main equipment for training acrobats. In America in 1948 acrobats made their debut in various disciplines. A new sport was presented at the championship. After 7 years, professional sports appeared in European countries.
British citizen Ted Blake became the founder of trampoline jumping.The first federation was launched in Scotland to develop a new discipline. In Germany, the International Trampoline Federation appeared in 1964 (abbreviated as FIT). Participants of women and athletes from the stronger sex took part in the important event.
After 6 years, athletes began to practice jumping on a double mini-trampoline. In one of the British cities, competitions were held among groups of the same age. The FIT recognized the Olympic Committee and included several disciplines in the Olympic program.A little later, the FIT was disbanded, and the sport came under the control of the International Gymnastics Federation. The abbreviated name of the organization is FIG.
Individual sports competitions appeared in the games program in the year 2000. Synchronized performances were presented at the 2001 World Games. After 3 years, a championship was organized in Algeria. Competitions are held 3 times every 4 years. If we talk about European championships in this sport, then they are held once every 2 years (even years).
The trampoline is used by acrobats from all over the world to hone their skills. The design is used in various types of gymnastics, including when practicing diving.
Trampoline rules (briefly)
The Executive Committee approved the rules for trampolining in 2013. They must not be violated by all participants in amateur and professional tournaments. The rulebook is the basis for all levels of competition. Every element of the performance must be thoughtful and safe.
There are exceptions that apply during specific competitions. These include the World Championship and some other competitions. It is worth starting a performance (jumping) at the signal of the chairman of the jury. 60 seconds are given to work out the first element. If a person does not start performing in a minute, points are deducted. The decrease is equal to 0.1 point. The deduction of points also occurs at 91 and 121 seconds of the performance, if the jumper has not even begun to perform the exercise.
- In the final, the number of points of the competitors becomes the same.They start at zero.
- Team and Individual Finals have one lift.
- The person or couple with the maximum accumulated points wins the competition.
- At the final performance, the acrobat has the right to perform elements from exercises 1 and 2.
- Before the start of the competition, it is possible to warm up on special equipment. If the organizers are unable to provide the equipment, then this clause is excluded.
- If a wrong start occurs, the participant has the right to start the performance again, but after the signal from the chairman of the jury.
The rules in different disciplines of jumping on the trampoline are slightly different, but there are uniform rules and concepts.
The structure is intended for jumping up and to the sides. High-strength woven mesh is stretched over the base by metal or rubber springs. The frame is made from durable raw materials. If the trampoline is of high quality, then it serves for a long time and never lets athletes down either in training or at important competitions.
The jumping surface is usually wide for both men and women to perform acrobatic dances.To make jumps safely, there is a special safety pit made of foam rubber near the space next to the trampoline.
There are different models of trampolines. It is worth choosing a product by characteristics and manufacturers. Proven development companies create products that are distinguished by their durability, durability and other parameters.
Acrobatic treadmill (ACE)
The treadmill allows you to perform acrobatic performances that are characterized by rhythm, speed and consistency.Jumping from hand to foot and vice versa is very spectacular and does not leave indifferent either the judges or the fans.
On average, the duration of a performance in this discipline takes 5-6 seconds. The length of the competition track reaches 25 meters. After the jumper finishes his performance, he lands on a safe mat.
Participants perform 2 free elements and 2 exercises in the final. The key presentation consists of 8 elements in the context of each exercise. ACD is a discipline in which athletes jump non-stop and do not take intermediate steps.
Track performances are suitable for athletes who have excellent technique, body control, pace of performance.
A variety of sports is represented by numbers, which consist of 10 mini tasks. The acrobat decides for himself in what order to do the exercises.
Requirements are put forward for performances: all elements must be performed rhythmically, high jumps, elements are not repeated. During individual jumps, it is imperative to maintain a certain jump height.If this is not done, the judges may deduct points.
Competitions between gymnasts are three-stage. There are floor exercises in the qualifying and final rounds.
Synchronized trampoline jumping
This discipline is interesting because either 2 gymnasts or 2 acrobats participate in the competition. Women’s and men’s pairs must compete separately. According to the rules, jumpers are allowed to perform only in 1 pair.
In terms of competition, participants perform 1 free task and 1 compulsory element.The couple performs the same elements at the same time. The rules stipulate that the participant should not be ahead of the partner even by half of the element. Jumpers begin to perform the element at the same time.
Double mini tramp
Difficult discipline – double mini tramp. Its essence lies in the fact that the jumper swoops on the projectile, then does the exercise on it, then lands on a special mat. Jumping on a double mini-trampoline is very difficult and requires special preparation.Professional gymnasts do triple somersaults, twists and tricks that jury members and spectators will appreciate.
Standard Provisions and Terms
Many provisions in this sport regulate the procedure for determining the winners, awarding the best team. The regulations relate to the process of holding the competition, the order of the acrobats entering the performance area and other points.
During the exercise, the legs and feet should be together (except for jumping when the legs should be apart).Important terms are “straight body position”, “bent position” and “tuck”. While the person is bent or grouped, the hips should be closer to the upper body. When the jumper performs the exercise, his arms should be kept close to the body and be straight.
In jumping on a trampoline, there are the following terms:
- interruption of an exercise – when a person has performed an element incorrectly or has done another exercise;
- repetition of an element – when the athlete has repeated the exercise when it was impossible to do so;
- deduction of 1 point – when a competitor has performed more than 10 exercises;
- scoring system – when judges give marks from A to D;
- Competition cards – plates with compulsory exercises.
The Federation sets forth safety requirements for all competitors. They are spelled out in uniform rules and are binding on the organizers.
Gymnastics is fascinating, especially when acrobats perform various somersaults and tricks. A panel of judges is present at the competition. She decides how each competitor performed and gives points. The judges have the right to disqualify a jumper if he has violated the rules of the competition.
The panel consists of a chairman, 3-5 technique judges, 1-3 synchronicity judges. There are also judges for the difficulty and duration of the flight. During synchronized speeches, the assistant to the chairman monitors the correctness. He sits next to the Difficulty Judge.
The board must sit at a distance of 5-7 meters from the trampoline. An authorized person should be next to the trampoline when the participants perform synchronized diving in order to watch the jumper. Some referees have the right to be near the referee platform during tournaments.In this case, the trampoline must be at the level of the judges’ eyes.
According to the rules, if one of the judges does not cope with his tasks, he must be replaced. The decision to replace is taken by the Superior Jury. When replacing an authorized person, the marks are replaced by average.
The President of Judges Jury shall supervise the equipment, organize conferences, manage and accommodate other judges, conduct competitions and call the Superior Jury. An authorized person makes a decision regarding the outfit of acrobats, announces points, informs other members of the collegium, calculates the final results of the competition.
Acrobatics requires special equipment to make it easy for the jumpers to carry out tricks and difficult exercises. Least of all requirements are put forward to male athletes. They should appear at workouts and competitions in light-colored gymnastic trousers, a T-shirt or tight-fitting overalls, special socks or slippers. Shoes should be white or the same color as leotards or trousers. Athletes in black overalls, trousers are not allowed to compete.
Female Jumpers must appear in the competition in swimsuits with or without sleeves, overalls, trampoline slippers. The clothes of acrobatic girls should be tight. Gym shoes or special socks should cover the feet no higher than the ankle.
The Federation notes that jumpers are allowed to wear tight leotards of various lengths and shapes. Members of the same national team must wear the same uniform. The jumpsuits usually bear the emblem of the club, city or region that the jumpers represent.
Trampoline tournaments are very entertaining and memorable. The most prestigious competition held internationally is the Olympic Games. The World Championship took the second position in popularity. The world competition is organized every year (except for the year when participants go to the Olympics).
The Gymnastics Association is responsible for organizing the European Trampoline Championships. All participants prepare for tournaments and take responsibility for representing their countries.
In November 2020, a trampoline jumping tournament was held in Sochi. The event was attended by winners: Nikita Fedorenko, Dmitry Ushakov, Galina Begim. All competitions are organized on the territory of the Russian Federation, taking into account the requirements of organizations that are responsible for the safety of acrobats, judges and spectators. In 2020, the federation noted that tournaments will be held without fans due to the coronavirus pandemic. The public can cheer on their favorite acrobats by watching the live stream.
The best athletes will take part in the international trampoline tournaments in 2021. The European Jumping Championship is also planned in Sochi. The event will take place from April to May 2021.
The sports world is monitoring the dates of the postponement of the competition due to the pandemic. Athletes can even better prepare for an important day and come up with an acrobatic performance that will bring the long-awaited victory.
The International Gymnastics Federation oversees this sport.The oldest organization was founded in 1881. The office is located in Switzerland. An important place in the development of trampoline jumping is occupied by the European Union of Gymnastics Federations.
The Trampoline Federation operates in Russia. In 1972, athletes from the Russian Federation met with the Americans at the tournament. After 1 year, the Soviet organization was included in the international one. Since 1996, the famous acrobat Nikolai Makarov has been the head of the federation.
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12 fun hockey drills and games that will improve your practice (and make you smile) – balcopr.com
It is very important for a youth hockey coach to come up with ways to make their training interesting and fun.
If coaches and players enjoy coming to training, great things will happen throughout the season. Players will not only be more involved on the ice if they have fun, but they will also work harder, laugh louder, and this will bring the team closer. Coaches should keep this in mind when planning their workouts. Balancing your hockey drills and activities is a great skill for coaches.
Below we take a look at over 12 fun hockey drills and games that coaches can incorporate into their workouts to shake things up and make them smile. It is obviously important to focus on developing the skills and concept of the team, but it is extremely important to make sure that your team loves to practice.
Below are 6 great workout points to focus on:
- Start of the season. Having fun early in the season can help shape the culture and build a team.
- Mid season. Break the monotony of dog day training rituals with some extra fun.
- End of the season. Smiling and laughing is a great way to end a long season.
- Getting Started: A fun activity can help boost energy and communication through practice. Remember, many of your players come from school or home, where they can face difficult situations. A fun hockey game can change their mental state, make them smile and get ready for work!
- End of Practice: A fun activity can end the practice in a positive way, especially if the practice was challenging.
- Anytime! As stated earlier, if you, your coaches, and your players enjoy coming to training, great things will happen throughout the season. Now, I’ll get started!
Play another sports ball on the ice for even more fun! In the video above, Calgary Flames pulls out a soccer ball to make a difference. It is clear that the players have fun and work hard. In this game, players were only allowed to hold the ball for 3 seconds.If they held the ball for more than 3 seconds, the coach would blow the whistle and the other team would receive the ball. Players must kick or throw the ball to their teammates as they work to score a goal. Check out other highlights of their soccer match on ice here.
Skills Used: Players not only have fun, but can also play the game without a stick when you kick and throw, helps players to work on a variety of skills such as balance, edge work and spatial awareness.
Modifications. You can use other sports balls to add spin to your cross-country game, or any hockey drill. You can use a soccer, basketball or soccer ball without clubs. With golf clubs, you can use a tennis ball or racquetball for more bounce and club response. You can allow players to hold the ball for longer than 3 seconds.
2) Elimination tournament
In the video above, the Colorado Avalanche kicks off its training camp with a knockout game in the center ice ring! The object of the game is to protect your puck as you knock other players’ puck out of the circle.
Skills Used: This is a great game to help protect the puck and keep your head up.
3) Seekers’ Keepers
Finders Keepers is a fun game in which the entire team participates at the beginning (or end) of a training session. Place 1 puck in the designated area for every 2 players you have. Players will fight for the puck individually until the time runs out. Usually 30 to 45 seconds is a great time slot for each round to keep your energy levels high.After the whistle, players without a puck are removed from the game and kneel down to support the remaining players. The game continues until there is 1 puck for 2 players! The last player with the puck is the champion!
Mod: Play Finders Keepers with Teams! Watch the video below to see what Finders Keepers look like with teammates! Players can use their teammates to pass the ball and keep the puck away from the opposing team. The team with the most pucks at the end of the round wins!
4) Dodge Ball
A fun hockey game in an everlasting gym class! Carolina Hurricanes show off a hockey bouncer during one of their storm surges!
In preball, the balls are lined up in the center of the ice.Players cannot cross the center line. Players are knocked out if they are hit by the ball or if they throw the ball and are caught by the other team. The team that knocks out all opponents wins!
Skills used: awareness, quickness, sharpness and deceit (with false throws, looking the other way when throwing, etc.).
Changes. If you don’t have a bouncer, you can use soccer balls or even let the players shoot tennis clubs. If accuracy is an issue for a team, reducing the size of the playing space can be beneficial as players are eliminated.
5) Individual and Team Races
Done, Done, Go!
It’s amazing how hard people will work when these three words are spoken in that order. Racing will instantly bring out the competitive nature of all of us. Racing is a great way to work on conditioning, riding, and puck handling. Below are some ideas for individual and team racing:
- Stop-Start 1v1 Race – The 1v1 will stop and the puck race begins.
- Defensive Support Races – Players can work on support races with 1v1 support races per puck.
- Side by Side Skill Race – Race on cones to practice a specific skill.
- Find Your Stick – To begin a workout, the coach takes all of the players’ sticks, shuffles them, and places them on the far side of the ice. When the whistle blows, all players roll to the opposite side of the ice and run in search of their club, then return to where they started.The goal is not to come back last! A great way to start practicing!
- Team Relays – Split the players into equal teams. You can have a standard race where players simply skate around the cones and tag the next teammate in line, or you can add obstacles that they must overcome on each lap.
- Obstacle course races – get creative! Make a course that players should stick to and ride before they return and tag their next teammate in line.
- Tick Tac Toe – Ice hockey game in a classic game. Compete to line up with three Xs or O’s before the other team does!
- Fill the bucket! – The coaches divide the players into two groups. On the far side, the coach has a handful of pucks (or balls). When the whistle has blown, a player from each team rushes to retrieve the puck (or ball) from the puck and throws backwards to send the ball or puck into the designated area. They then tag the next player in line! The goal is to fill the bucket or return all items to your side before the other team does.
- 5 Puck Knockout Race – Animation shown below. Players with the puck can reach with their stick and try to hit the puck of other teams!
The 5-goal knockout race is a fun game that changes the usual shootout routine and requires the player to score a goal. If they score, the next player on their team leaves. If they don’t score, they must pick up the puck and pass it to the next player on their team.
6) Skill Contest
Skill competitions will require extra work and planning on the part of coaches, but it can be extremely rewarding for players to look forward to.You will want to divide the ice into sections so that players don’t sit back and wait for their teammates to finish their competition.
As a coach, you can encourage players to work hard on their time and scores. You can give awards to individual winners as well as give “team” awards to the winning team. If all goes well, you can do it a couple of times per season and see if there is an improvement in the individual results!
Below are some ideas on how to make certain events happen:
- Longest Slide – How far can you slide on your stomach?
- Fastest Skater – Create course and time every time players.You can use a stopwatch or timer on your smartphone to keep track of the time.
- Fastest Skill Training Course – Create a course in which players must complete and complete other skills. Like the fastest skater, you can use a stopwatch or timer on your smartphone to keep track of your time.
- Most Accurate Shooter – You can buy targets or make your own. Search the Internet for “magnetic hockey targets” or “foam hockey targets” and you will find some interesting options! Record how many pucks or how long it takes a player to hit all the targets.
- The most accurate passer-by – create obstacles that players must overcome and overcome. You can get creative by driving through tires, rubbing sticks, etc.
- Hit the Puck – A player grabs the puck and tries to keep it on the face-off point (similar to curling). The closest puck wins!
- Angry Birds is a hockey version of the popular video game Angry Birds. Set a set of objects that players aim to hit or knock down.Objects that are difficult to hit are scored 5 points, medium-sized road objects – 3 points, and light ones – 1 point.
- Get creative! What else can motivate your players to compete? Maybe a hockey stunt competition? Or visit the NHL Skills Challenge for more ideas.
7) 3v3 Tournament
Split the Ice and Play a 3v3 Tournament! If you have full ice, you can play two games at each end. Players who are not playing can work on different skills or exercises in the center of the ice.If your team has a training half slide, you can split the ice to play two games in the zone and practice skills or drills in the center. Or you can involve your entire team, so it will be a 3v3 (or 4v4) tournament with a roster change. Remind the players of certain skills or habits on the ice that you want them to practice during the tournament so that they learn too.
Pro Tip: Reward the winning team with a trophy at the end of your training session.Have fun with it. Take a picture of the winning team and let them celebrate! You can host this tournament a couple of times throughout the year and switch teams so everyone has a chance to compete for the cup!
Check out the photo below showing Sidney Crosby, Nathan McKinnon, Nazem Kadri, Jay Boumeister and more post the trophy they fought for during the pre-season training camp that ended with a 3v3 tournament. Even the pros are having a great time working for the trophy. whether it’s the Stanley Cup or personal pride when no one is watching.
3v3 Tournament Mods: You can also choose a 2v2, 3v3, or 4v4 tournament if you need a different setting. If you want players to work on a specific skill (for example, one timer), you can say that a regular target is worth one point, and a target with one timer is worth 2 points.
- If you don’t have goalkeepers, you can set a goal in the net for the players to hit, use a shooter, or play Buffalo’s Gate, where teams only score goals when they pass through the goal.You can’t go through the same gate twice! Watch the video demo of Gates of Buffalo below:
8) World’s Greatest Exercise
Players loved this exercise, either alone or in a team, that they called it “the greatest exercise in the world.”
The greatest drill in the world is a regular 3v3 cross ice game with little spin.
In this game, coaches or designated players are placed on each side (as shown in the diagram).These coaches (or players) are used as outlets for each team. Consequently, when a team is in control of the puck, they will have a 5v3 advantage because they can use either of these outs. When they receive a pass, the designated coaches (or players) must pass the pass back to the player of the same team from which they received the pass.
9) You versus the world (1 versus 3 or 2 versus 2)
Above are some excellent combat drills that pose a serious challenge, especially at the end of a workout.This exercise can be set up as shown in the picture: 1 person versus everyone else, or you can create teams and do it 2 versus 2!
Note: Players must not kick the first time they hit the puck! After a player has control of the puck, skin-to-skin contact may begin. You don’t want all 4 players to destroy each other trying to make the first puck.
Skills Used: Works on wrestling, strong puck possession and trickery.
Modifications: You can do this exercise 2 by 2 or add another cone and make it 3 by 3.You can also configure this to be the start of Match 3 on 3 crosses with two goalkeepers. The extra sprints at the start of the drill make the players work harder to get the puck first! If you do this 2v2 or 3v3, you can rename the exercise to We Against the World.
10) Scrum in opposite hands on the cross
The fun game presented to us by Erik Kukkonen from the Osseo Maple Grove Hockey Association is sure to bring a lot of smiles. You can follow OMGHA on Twitter at @ omgha2k.
Opposite hand setting: everyone draws their own backup sticks. Each player must play with the opposite hand. During the game, you cannot change the position of the hands. If you accidentally play with the correct hand, play will stop and the other team will get the puck. It’s amazing how many people forget how to skate and use their usual hockey habits when holding the stick in the opposite hand.
For extra fun, allow goalkeepers to use their stick and play with their correct hand.You can make skaters play goalkeeper because no pads are needed, as players cannot shoot well from the opposite hand and because of the wrong curve.
Upper Hand Only Mod: You can ask the players to use their correct hand, but allow them to use only the upper hand on their club. Therefore, they can only pass, grab and fire with their upper hand. There are no goalkeepers.
Skills Used: Fun, hand-eye coordination, ice skating, and brain (harder than you think!).Upper hand only play is great for the concept of maximum hand strength and puck protection.
11) Reaction to tennis ball
A fun reaction for shooters and goalkeepers!
Skills Used: Goalkeeper Reaction. Filming creativity.
12) Get off the rink!
Leaving the rink is also a great way to have fun, chat with the team, and work on different concepts. Here are a couple of ideas:
- Ball hockey out-of-court
- Roller Hockey
- Hockey Pond
- Athletics Day
- Laser tag
- Golf or Mini Golf
Teaches action, tone and body language
Your actions, tone and body language are not a specific game or exercise, but we put them here because any exercise (and practice) can be interesting as long as you have the right actions and body language.Your actions will affect your assistant coaches and players. Here are some points to keep in mind when coaching:
- Have fun – let the players see you and the coaches having fun. Human energy (positive and negative) is contagious.
- Be clear in your speech – Limit incoherent speech that sucks energy. Prepare your coaching notes and what you want to say in practice.
- Cheer. Cheer up when something interesting happens in practice, and encourage players to do the same.
- Encourage. Reward your players as they try new skills. This is practice! Unless players are wrong, they don’t work outside of their comfort level and they don’t get better.
- Know WHY – Tell the players WHY you are forcing them to work on a particular game or exercise. If they know why they are doing something, they have a better understanding of how to apply this skill in their game.
- Add Music – Play fun music whenever possible to keep your energy high or build up your energy.
- Gamify Drill or Game – Anything can be turned into a game to make it more fun and addicting. How can you gamify your standard exercises or games? Make the drills a race, or keep score, or add tasks that players (or a team) are working on to improve their time or score.
Additional fun exercises and hockey games
- 11 warm-ups and exercises for youth hockey practice
- More than 50 hockey games in small areas.
Other interesting ideas on the Internet
- Fun Ice Hockey – Minnesota Hockey
- Competition 2 on 2 Spike Ball – Hockey WMU
- Trucks and Trailers Warm-up – Normal Sport
- Fun Ice Hockey Stations For Beginners – Hockey Extreme Toronto
- Chicago Blackhawks Shootout Series 5 Pucks – Charlie Rumeliotis
- 3-Pass Rugby Warm-up – Brant Berglund
If coaches and players enjoy coming to training, great things will happen throughout the season.Players will not only be more involved during their time on the ice if they have fun, but they will work harder, laugh louder, and that will bring the team closer. Looking for other ideas to improve your practice? Check out our 6 Tips for Making the Most of Your Practice article.
Do you have any other fun hockey drills and games that you would like to share? Contact us to let us know!
90,000 5/3/1 and general physical training for athletes
- All athletes need strong legs, shoulders and arms.Therefore, they should train accordingly.
- Barbell exercises (squats, deadlifts, bench press / bench press, chest press) are the most effective way to get stronger without spending too much time.
- Plyometric exercises should be done after warm-up and before strength training. Cardio is best left at the end of your workout.
- Coaches need to plan their training so that athletes become stronger, faster and more agile.
The Truth About SFP
I get asked a lot of questions about how to adapt 5/3/1 to the needs of athletes. Good question, isn’t it?
Undoubtedly, the needs of a competing athlete are different from those of a person who just wants to look good, however, there are not so many differences. The SFP specialists will most likely disagree with me, however, let’s take a closer look at this issue.
What do all athletes need?
Athletes in all sports require strong muscles in the legs, shoulders, arms, and trunk.The best way to get them is with barbell training.
There are no specific exercises for each individual sport, because training with iron for athletes is nothing more than GPP.
So the goal is to develop the aforementioned body parts using the most effective barbell exercises. Athletes need to develop other qualities in addition to strength, so they cannot afford to spend days on end in gyms. At least they shouldn’t.
Athletes need to develop speed, strength, agility, endurance and, most importantly, skills. If you focus too much on one of these components of fitness, others will inevitably suffer.
Athletes must be flexible enough to take on positions specific to the sport of choice, and strong and explosive enough to change positions quickly.
Basic Barbell Movements are the best way to develop whole body muscles for any sport.These include squats, deadlifts, bench press / bench press, and chest press. To achieve results, these exercises should be performed at full amplitude and with adequate weights.
If you add well-chosen auxiliary exercises to the basic movements, you get an excellent training program.
Benefits of Assisted Exercise
When choosing support exercises, the coach and athletes can give free rein to their creative impulses, however, do not go all out.Supporting exercises should aim at:
- Muscle Gain
- Recovery from injuries
- Injury prevention
- Unbalance correction. Assistance exercises should be selected so that the athlete’s body develops evenly. This category includes, for example, exercises for the upper back, lats, and abdominals.
Properly selected auxiliary exercises will satisfy all these needs. Remember, the most important thing in training is efficiency (quality is better than quantity).If an exercise doesn’t have a specific function, forget about it.
Correct Assist Exercises
Finding the right support exercises is not that difficult.
For athletes, I recommend exercises for the hamstrings, upper back, abs, lower back and, in some cases, the neck. The choice of specific exercises depends on the equipment available.
Remember that athletes reached a high level of physical development long before the invention of exercise equipment.The main thing in this business is a good trainer and a well-designed program.
If you are recovering from an injury, it may be helpful to do several sets of exercises to strengthen your weak points. If there is a predisposition to any specific injuries, the assistive exercises should be adjusted so that they help to avoid them.
For many athletes, injuries to the shoulders, back, hamstrings and knees are an integral part of the profession. Therefore, these parts of the body should be given special attention.
Squats with proper form and unilateral exercises will help prevent knee injuries.
Is the offseason over? Train 2 times a week:
Day # 1
- Squats – 5/3/1
- Bench Press – 5/3/1
- Supporting exercises
Day number 2
- Stanovaya – 5/3/1
- Standing Press – 5/3/1
- Supporting exercises
You can choose 3-4 auxiliary exercises and do them for 8-12 repetitions.If you decide to add a barbell lift to the chest, you can do it on any of these days.
Strength in Sports
It’s nice to feel confident in the finals of the season. This gives not only a physical, but also a psychological advantage over rivals.
The time that an athlete spends in the gym should be used as efficiently as possible (for the development of various useful physical qualities). Stretching, jumping, throwing a medball, etc. will help to achieve this.
Take Parisi’s warm-up as an example.Each workout should start with her or one of its analogues – in order, firstly, to prepare the body for the upcoming workout, and secondly, to work on stretching / flexibility.
Between sets of upper body exercises, do not be afraid to do rotator cuff stretches or upper back or lats. This will allow you to complete the maximum amount of work in the minimum amount of time.
Jumping and other plyometric exercises should be done after warm-up, but before the strength part of the workout.When developing a training scheme, you need to consider not only approaches and repetitions. The following diagram will help you:
- Speed: sprints, jumps, throws – any plyometric exercise.
- Strength: Barbell Exercises.
- Endurance: Cardio at the end of the workout.
The order is not accidental: it will allow you to focus on developing your most important physical qualities at the beginning of your workout, while you are still fresh. Don’t turn plyometrics into cardiovascular exercise – it can be detrimental to strength training.
Duration of rest must be sufficient. Quality is better than quantity. Cardio should only be done after plyometrics and strength training.
The stream of self-proclaimed experts and trainers does not dry up, talking about new revolutionary discoveries and ideas, which, of course, must certainly be put into practice.
I know this phenomenon from my own bitter experience – the feeling is created that you, like a mentally retarded, drift on a pitiful raft, while the rest of the “geniuses”, using the above ideas and discoveries, rushed off into the distance on high-speed boats.However, before you transfer to a newfangled ship, take into account the following.
Don’t try to train yourself or others with concepts that you don’t like. They may look good on paper, but if you are unsure of the source of the information, take it critically.
There is nothing more dangerous than blindly following untested ideas.
Create your own methodological base – without this it is impossible to train athletes (and everyone else too).It will not be possible to do this overnight – it took me years of training and self-education to form my system. Of course, you need to be open to new ideas, but you can’t take everything on faith.
Learn to coach. Coaching is not as easy as it seems – you need to force athletes to do what you need, while operating in a language they understand.
Many highly intelligent trainers fail after failure simply because they cannot clearly articulate their concept.The fact that you are well versed in a subject does not mean that you can train. Unfortunately, you can’t learn this from a book – it takes practice.
No matter what kind of sport we are talking about: MMA, boxing, basketball, lacrosse, football, baseball or something else – the principles remain the same.
In this case, this means that the basic movements are performed according to the 5/3/1 scheme, and the auxiliary exercises depend on the specific sport and the specific athlete. For almost all sports, the hamstrings, upper back, lats and abdominals are of particular importance.
The only exercises that can be called specific to a particular sport are exercises for the prevention of injuries or recovery from them. However, identifying them is not difficult – just watch your injured comrades and try to learn from their mistakes.
In the off-season, you can train 2, 3 or 4 days a week. The amount of exercise is not as important as adherence to the fundamental principles. Do not get hung up on trifles.
If you’re still unsure of what to do, the following simple formula will help you: work on strength, speed, and stretching.