THE APPLICATION OF CONTRAST
TRAINING TO BASKETBALL
FEATURE ARTICLE
4. Front Plank (Figure 7)
Lying on the stomach, place the toes on the ground and
the elbows directly underneath the shoulders. Raise the
hips slightly above the shoulders and hold for the desired
amount of time.
LATERAL STRENGTH AND POWER:
1.
Lateral Lunge (Figures 8 and 9)
Holding a dumbbell in front of the body, step out laterally
as far as hip mobility will allow. Flex at the hip and knee
while sitting back and maintaining an upright posture with
the torso. Lower until the thigh is parallel to the ground,
then explode back to the upright position and repeat with
the other leg.
2. Speed Skater
Standing in a slight squat position, hop laterally as far
as possible. Absorb the landing forces and immediately
explode back to the start position. Repeat this continually
for the desired repetitions; the goal is maximum lateral
distance.
3. Single-Leg RDL (Figures 10 and 11)
Standing on one leg with a slight bend at the knee,
maintain an upright torso while flexing at the hip only.
Lower until you feel a stretch in your hamstring without
allowing any lumbar flexion. Return to the start posit ??????)??????????????????(?$?M????A?????????????)1?????????????????????????????????????????????)???????I??????????????????????????????????????)?????????????????!????????????????????????????)!=I%i=9Q0?1%9H?MQI9 Q ?9?A=]H?(?$()]???????M????A???????????)1??????????????????????????????????????????)?????????????????????????????????????U???????)??????????????????????????????????????????????)????????????????????????????((?$????5?????????????????????)M????????????????????????????????????????)?????????????????????????????(?$?5?????]??????????????????)A???????????????????????????M?????????????????)???????????????????????]????????????????????????)?????????????????????????????????????????????)???????????????]???????????????????????????)??????????????????????????????????????????????((?$?I????????!???????????????????)]?????????????????????????????????????????????????)??????????????????????????????? ??????????????????)???????????????????????????????????????????????) ????????????????????????????????????????I????????)???????????????????????????Z?()II9
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