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BASKETBALL TRAINING INFORMATION
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Acceleration--I doubt that one ever gets to top speed on a basketball court, so all speed running is actually in the acceleration mode. To develop maximum speed during acceleration, one has to be leaning forward from the ankles, and not from the hips. To demonstrate this, stand about arms length fro a wall, and without leaning push against the wall. Then back up a bit and lean from the waist and push against the wall. Next, lean from the ankles and push against the wall. It requires force/power to accelerate. You develop the most when leaning from the ankles.
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Dorsiflexion--When running, and especially during acceleration, the foot should be dorsiflexed-the toes should be pulled up toward the shin/knee. Do not "run on your toes". The foot should land mid-foot and not on the toes. When one "runs on their toes", the calf muscles are contracted. Thus, when pushing off for the next stride, the calf muscle can not be contracted to help push off. In this condition, the ham strings are carrying the full load. Most hamstring pulls happen during acceleration.
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Arm swing--arm action controls leg action. The arms have to go through their swing quickly for the legs to move quickly. To maximize the speed of the arm swing, the angle of the elbow joint should change during acceleration/max speed running. In non max speed running, this angle is normally about 90 degrees. For more speed, this angle should be reduced to the 45 degree range on the upswing and opened to the 135 degree range on the down or backswing.
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Changing directions--for a quicker turn around, the angle of the foot should be changed while it is in the air. Upon landing the body will automatically align itself over the foot.
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Energy system training--In short burst running the ATP/CP (adenosine triphosphate/creatine phosphate) energy system comes into play. At maximum continuous effort, the ATP/CP stores are depleted in about eight seconds. It takes the body about three minutes to replenish them. The drill to enhance this system is to run hard for ten to twelve seconds, then recover for about 30 seconds. In the recovery, about 50% of the system will be replenished. Do four of these, then take a three minute recovery, during which 95-98% of the system will be replenished. Do three sets.
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Weight training--If you want to build muscle mass, the do lots of reps. If you just want to build muscle strength, then 1RM or 2RM's. (RM is the max weight that you can handle in one rep.)
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Agility--Check these two web pages on "proprioception" for some info on the subject: www.coachr.org/proprio.htm and www.coachr.org/ankleproprio.htm
For the acceleration, dorsiflexion, arm swing and changing directions, the body has to re-learn the proper motion. This will not happen over-night. It may take a full season for the body to make this a natural motion where you don't have to think about it. Work on one of these at a time. When it becomes natural, then move to the next one.
Latest News from the IAAF
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3 February 2012 - Hong Kong - With so many good African, particularly Kenyan marathoners around nowadays, it takes a bit of initiative to get into foreign races if you?re not one of the sub-2:10 brigade. So when Julius Maisei heard that the Standard Chartered Hong Kong Marathon ? an IAAF Bronze Label Event - was paying good prize money without an overly talented field, he chanced a thousand dollars on an air fare and a hotel room last year.
3 February 2012 - Moscow, Russia - It?s very cold in Moscow: the temperature in some regions of this huge city is minus 20 degrees C. But no doubt on Sunday (5) the Vladimir Kutz Arena will be crammed with fans of athletics. since the 'Russian Winter', the second IAAF Indoor Permit Meeting of 2012, is always adored by the Moscow public.
3 February 2012 - Long Jumper Darya Klishina, a regular correspondent of the IAAF via the IAAF Online Diaries, has taken time off her busy schedule to answer her fans? questions received via the IAAF World Athletics Club Facebook page. Darya received almost 200 questions ? here are the ones she selected?
3 February 2012 ? Linz, Austria - Tipped all week long as the marquee event, a riveting hurdle race between Americans Yvette Lewis and Lolo Jones unfolded as the highlight of the Gugl Meeting on Thursday (2) evening in Linz.
3 February 2012 - Birmingham, UK - World leader Holly Bleasdale will step up her Olympic Pole Vault preparations at the Aviva Grand Prix in Birmingham, the penultimate IAAF Indoor Permit Meeting, on Saturday 18 February.
