SINGLE LEG SQUAT TOUCHDOWN HOW TO
SINGLE LEG SQUAT TOUCHDOWN FULL
SINGLE LEG SQUAT TOUCHDOWN PROFESSIONAL

SINGLE LEG SQUAT TOUCHDOWN PROFESSIONAL

Come back daily for basketball training videos and drills from some of the nation’s top basketball programs and advice from professional coaches and trainers.

You’ll find the basketball workouts and drills you’re looking for to take your game to the next level. Basketball Basketball is a fast-paced sport that requires explosive strength, top speed, agility and fine-tuned on-court skills.After checking out the baseball workouts on, browse through the articles and videos below for drills, advice, and motivation from some of the nation’s top coaches, college baseball programs, and elite athletes. Baseball Whether you want to add power to your swing, speed on the basepaths or explosiveness in the outfield, you’ll need to start with lower body and core workouts designed specifically for baseball players.Exercises include: multiplanar hop with stabilization, multiplanar sing-leg box hop-up with stabilization, multiplanar single-leg box hop-down with stabilization.Designed to develop proper deceleration ability to move body from dynamic state to a controlled stationary position, as well as high levels of eccentric strength, dynamic neuromuscular efficiency,and reactive joint stabilization.Sample exercises: single-leg squat, single-leg squat touchdown, single-leg romanian deadlift, multiplanar step-up to balance, multiplanar lunge to balance.

SINGLE LEG SQUAT TOUCHDOWN FULL

Involve dynamic eccentric and concentric movement of balance leg, through full range of motion.

Sample exercises: single-leg balance, single-leg balance reach, single-leg hip internal and external rotation, single-leg lift and chop, single-leg throw and catch.

Involve little joint motion instead are designed to improve reflexive(automatic) joint stabilization contractions to increase joint stability.

Surfaces change in difficulty as individual moves from stable surface(floor) to unstable surfaces(half foam roll, foam pad, balance disc).

Proper balance training program follows same systematic progression.

Three levels of training – stabilization, strength, and power.

Main goal of balance training is to continually increase client’s awareness of his or her limit of stability(or kinesthetic awareness) by creating controlled instability.

Should be performed at least 10 mins a day, 3 times a week, for 4 weeks.

Integrated injury prevention programs that include balance exercises in addition to plyometric or strength greatly influenced ability to improve lower extremity biomechanics.

Research shows performing exercises that demand balance can reduce rate of ankle sprains and other lower extremity injuries.

Threshold must be stressed in multiplanar, proprioceptively enriched(unstable yet controlled) environment, using functional movement patterns to improve dynamic balance and neuromuscular efficiency.

Limit of stability is distance outside of the base of support that he or she can move into without losing control of his or her center of gravity.

Balance training should stress individual’s limit of stability(or balance threshold).

Importance of Properly Training the Balance Mechanism

Sensory feedback to CNS is altered after ankle sprains, ligamentous injuries to the knee, and low-back pain.

Leads to joint injury, swelling, interruption of sensory input from articular, ligamentous, and muscular mechanoreceptors to the central nervous system, results in clinically evident disturbance in proprioception.

Joint dysfunction creates muscle inhibition.

Flawed movement patterns alter firing order of muscles activated.

Research shows that specific kinetic chain imbalances(such as altered length-tension relationships, force-couple relationships, and arthrokinematics) can lead to altered balance and neuromuscular inefficiency.

Scientific Rationale for Balance Training Dynamic process involving multiple neurologic pathways.

Balance is dependent on internal and external factors to maintain body’s center of gravity over its base of support.

Dynamic Balance – ability to move and change directions under various conditions without falling. Running on uneven surfaces.

Balance – When body is in equilibrium and stationary, meaning no linear or angular movement. Maintaining handstand without falling over.

Table 10.2 Balance training program design.

SINGLE LEG SQUAT TOUCHDOWN HOW TO

Be familiar with all exercises listed, as well as how to regress and progress the exercises listed.

OPT Level (adaptation): Stabilization, Strength, or Power.

Figure 10.2 Effects of joint dysfunction.

Single leg squat touchdown