here is a workout using the info in this DVD
Agility Workout
DEFINITIONS
Athletic position - Feet slighly more than shoulder width and pointed straight (this is called your base of support). Lower your center of gravity toward your base of support by bending at the knees and hips. Keep your chest up and look straight ahead.
Stick - I use the work "STICK" as a term for an isometric hold or contraction. For example in a jump, you should be begin in the athletic position, jump upwards, and land in the athletic position without bouncing at the bottom.
Center of gravity - the bodies center of gravity is located around belly button height.
This workout is very tough and will make unconditioned athletes very sore. Go easy.
Acceleration (Forward) (1 set, 6 reps)
In order to accelerate and produce the proper force vectors (angles) with the joints, the center of gravity must move away from the base of support in the direction you want to go.
Exercise - Forward Broad jump with forward lean and acceleration. The jump should be about 1-3 yards and the run about 10 yards.
Pointers
- Try to land as softly as possible on the balls of your feet. You should not make any noise when landing
- Start and land in the athletic position
- Land and stick before you lean and accelerate
- During the forward lean to acceleration, do not move at the hip. Use the lean to create the force vectors in the legs and spine.
- Use your arms to help accelerate (the faster your arms swing, the faster your legs move)
- explode out of the stick
Acceleration (Lateral) (1 set, 6 reps each side)
- Same pointers as above
- Land with your center of gravity between your feet
Deceleration (Forward) ( 2 sets, 6 reps each leg)
When slowing down, the base of support (your feet) must lead the center of gravity in order to create the force angles necessary to safely slow down and stop.
Exercise - 5 yard forward run to stick in the proper deceleration position followed by backpeddle to stick (to get in this position, get into the athletic position, step forward with one leg and lift the opposite arm forward like you are running)
Pointers
- Keep your center of gravity low during the entire exercise
- Do not let your center of gravity continue over your base of support, it should stop behind it
- Use the same leg to stop forward and backward then switch
- Hold the stick for 2 seconds
Deceleration (Lateral Shuffle with stick) ( 2 sets, 6 reps )
Exercise - Shuffle between 5 yards
Pointers
- Keep your feet straight
- do not let your center of gravity travel between your feet when you stop
- Keep your center of gravity low
Deceleration (Lateral side run with stick) ( 2 sets, 6 reps )
Exercise - Lateral side run between 5 yards
Same pointers as above
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I know this may seem confusing but its pretty simply if you've seen the dvd and can clearly see the relationship between the base of support and center of gravity. I have much more to add but this is a good start, try doing this for 3 weeks 3x/week.
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