How to Prevent Basketball Injuries (Part 1: Strength)
Автор: By Any Means Basketball
Загружено: 2017-07-04
Просмотров: 129657
Описание:
Before technique, a strength base must be built to reduce injuries when hooping. Check out a very detailed description how to in the video above and let us know if you have any questions! All exercises should be done with perfect form, rather than heavy weight or crazy speed.
Full workout list:
Warmup:
“Monster walks”/Band Walks
Banded external rotation
SL hip thrusts
Shoulder taps
Bodyweight squats
Eccentric Focus:
Drop squats
Eccentric-focused squats
Eccentric-focused trap bar deadlift
Depth drops (bodyweight, progressed with medicine ball)
Glute Focus:
Clamshells
Banded external rotation
Elevated hip thrust
Single leg elevated hip thrust
Eccentric RDL (w/ barbell or dumbbells)
Unilateral Work:
Eccentric pistol squat from relatively low box (record one rep with valgus)
Rear foot elevated split squats
Lunges
Calf raises (plus bent-knee)
Ankle pogo
Core Stability:
Band anti-rotation circuit (hold outwards, press outwards, rip over head)
Overhead, kneeling band anti-rotator press
Anti-flexion exercises with small med ball
Unilateral farmer’s walk
Side plank
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