Sunday, November 21, 2010

Movement Specific Drill for technique

This drill is to help a combination of things; technique, coordination and strength. It is for a mechanical advantage being that it is the beginning of the first phase of the follow through and the landing phase of the jump. It helps strengthen the gastrocnemius muscle and the muscles in the ankle. However, it also a drill for neurological purposes because it helps engrave the coordination of the jump so that it is improved with this repetitive exercise.

Stance: Stand in "first position" (meaning, with your hips externally rotated and your arms in first position (rounded at the bottom).
Preparation: Flexion of the knees about 45 degrees. Do not use too much force, because you are not jumping, but get used to feeling your feet push through the floor.
Follow Through: Rise up onto releve (balls of your feet). All toes should be touching the floor. Be sure to pull the abdominals in to help balance you.
Landing: Press down through balls of the feet into your heels.

Repeat as many times as desired.

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