BASKETBALL, Movement 1, Linear Movement, By: Tony Reynolds, MS, CSCS, YCS II
Important Notice
Tony Reynolds, Progressive Sporting Systems Inc, and their associates
and affiliates are not affiliated with Anabolic Steroids in anyway and
do not promote or encourage the use of these drugs. His articles within this section of our site are published to offer a broad range of fitness and nutritional knowledge that will help you to achieve your health and fitness goals without the use of Anabolic Steroids.
Movement at its finest can be difficult to learn. Most athletes have spent many years developing faulty movement patterns that have to be forgotten and reeducated. Many times this is best accomplished by breaking down the mechanics of movement and progressively developing each component.
The following four week phase develops linear speed, agility, and reaction in a progressive and multifaceted method. It should be performed one day a week; minimally 2 days before the lateral movement day, and no less than 48 hours after a lower body weight training session. I have broken down the workouts into 4 stages.
· The movement prep (MP) is designed to prepare the body for the stresses of the program by elevating the excitivity of the bodily processes.
· The elastic response section helps develop the reactive strength element of linear movement by improving the “springiness” of the muscles and tendons. Physically, this section is the most stressful. This phase should be performed immediately after the warm-up to insure a fully rested physical system.
· The neural acceleration drills develop foot and reaction speed, and can help to mentally develop the feeling of over-speed development. This section will have the greatest impact on the CNS if performed optimally. Each drill should be performed at maximal speed.
· The final portion is the movement dynamics. This section is designed to (re)educate the biomechanics of movement. Each drill is designed to progressive feed off of the preceding drill. Each drill must be developed into a motor engram. Once a “reflex” reaction is developed the movement dynamics are truly learned.
