4.3 - Fundamental Movement Skills & Advanced Progressions
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Interactive Audio Lesson
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Running Drills
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Today, we’re going to explore effective running drills like the A-Skip. Why is knee drive important when running?
I think it's important for speed and proper form!
Exactly! Knee drive helps in maximizing stride length. Can anyone remind me what dorsiflexion means?
It’s when you pull your toes up towards your shins!
Correct! It’s crucial for proper foot placement while running. How do we perform the A-Skip?
By skipping and driving our knee up high!
Great job! Remember, the goal is to keep a rhythm during the skip. Let's summarize: proper knee drive and dorsiflexion are key to effective running.
Jumping & Plyometrics
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Now, let's move to jumping. Can someone tell me what a depth jump is?
I think it’s jumping after dropping from a height?
Exactly! And what are we focusing on with the amortisation phase?
We want it to be less than 0.2 seconds, so we can spring back up quickly!
Yes, fantastic! And why do we measure the Reactive Strength Index?
To see how effective our power is relative to ground contact time!
Very nice! Remember, these elements not only improve jump performance but also overall athleticism. Let’s recap the importance of depth jumps and timing.
Throwing Patterns
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Finally, let’s dive into throwing patterns. What’s the purpose of using a medicine ball in our throwing drills?
To build strength and coordination in our throws?
Exactly right! We will focus on sequences like the overhead slam. Can anyone name how many reps we should do?
Ten reps for the overhead slam!
Perfect! Additionally, why is it important to practice rotational throws?
It helps mimic real throwing situations in sports!
That’s correct! Practicing these patterns aids in developing the technique. Let's summarize: medicine ball drills improve power and technique for throwing.
Introduction & Overview
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Quick Overview
Standard
In this section, students are introduced to targeted drills aimed at refining fundamental movement skills including running, jumping, and throwing. The section emphasizes the importance of structured training protocols to develop these abilities effectively, covering specific exercises, their execution, and biomechanical considerations in detail.
Detailed
Detailed Summary
In this section, we delve into the foundational movement skills necessary for athletic performance, specifically focusing on running, jumping, and throwing.
Running Drills:
The A-Skip drill is presented to promote proper knee drive, dorsiflexion, and rhythmic foot strikes, highlighting the components of effective running technique. Accelerations are practiced over short distances, emphasizing gradual speed increases, aiming for more consistent race results by recording times.
Jumping & Plyometrics:
Depth jump protocols focus on training explosive power, requiring athletes to drop from specified heights and execute rapid rebounds within stringent time limits, introducing the Reactive Strength Index to measure performance.
Throwing Patterns:
The section includes a structured medicine ball sequence to enhance coordination and strength through varied throwing techniques, ensuring athletes learn both the mechanics and application of throwing skills in functional contexts.
The procedures outlined aim to create progressively challenging environments where athletes can master both fundamental and advanced movements, thus enhancing their overall sporting performance.
Audio Book
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Running Drills
Chapter 1 of 3
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Chapter Content
- A-Skip Drill: Emphasise knee drive, dorsiflexion, rhythmic foot strike.
- Accelerations: 5–15 m builds—focus on successive 10% increases in speed; record via timing gates if available.
Detailed Explanation
This section describes two important running drills. The A-Skip Drill focuses on three key elements: driving the knees high, keeping the toes pulled up (dorsiflexion), and maintaining a rhythmic foot strike as you run. It helps improve running technique and efficiency. The Accelerations drill involves gradually building speed over a distance of 5-15 meters, where athletes should aim to increase their speed by about 10% with each repetition. This can be tracked with timing gates for precision.
Examples & Analogies
Think of the A-Skip Drill like a dancer practicing their steps to ensure they move gracefully and confidently. Just like a dancer emphasizes their movements, the A-Skip Drill helps an athlete perfect their running form. In the Accelerations drill, imagine a car speeding up from a stop; just as a driver gradually presses the accelerator to increase speed smoothly and safely, athletes use this drill to build up their pace progressively.
Jumping & Plyometrics
Chapter 2 of 3
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Chapter Content
- Depth Jump Protocol: Drop from 30–60 cm, amortisation <0.2 s, explosive rebound reach.
- Reactive Strength Index: Jump height (m) ÷ ground contact time (s).
Detailed Explanation
This section outlines jumping and plyometric exercises that enhance explosive power. The Depth Jump Protocol involves jumping from a height of 30 to 60 centimeters, where the aim is to land and rebound quickly, minimizing the time on the ground (less than 0.2 seconds). This rapid transition builds muscle strength and power. The Reactive Strength Index (RSI) is a measure used to evaluate this power, calculated by dividing the jump height by the time spent in contact with the ground.
Examples & Analogies
Imagine you’re a basketball player preparing to jump for a rebound. The Depth Jump is like practicing how quickly you can spring back up after landing to grab that ball. Just like a coiled spring that releases energy quickly to bounce, the athlete trains their muscles for explosive movements. The Reactive Strength Index is similar to measuring how high a frog can jump compared to how quickly it can hop back to the ground – the faster it reacts, the higher it can leap!
Throwing Patterns
Chapter 3 of 3
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Chapter Content
- Medicine Ball Sequence:
- Overhead slam × 10
- Rotational chest pass × 8 each side
- Reverse overhead throws × 6
Detailed Explanation
This section introduces a series of exercises using a medicine ball to enhance throwing techniques. The sequence begins with the Overhead Slam, where the athlete lifts a medicine ball overhead and slams it down, enhancing upper body strength. The Rotational Chest Pass involves throwing the medicine ball to the side while rotating the torso, improving rotational power. Lastly, Reverse Overhead Throws focus on throwing the ball backward in an overhead motion, working on shoulder strength and stability.
Examples & Analogies
Think of these throwing patterns like a painter mixing colors. Just as a painter needs to use different techniques to create the right colors and textures, athletes use varied throwing exercises to develop strength in different muscle groups. The Overhead Slam can be imagined as sending a powerful wave crashing down, while the Rotational Chest Pass is like a baseball pitcher throwing a stunning curveball – using body rotation for that extra kick!
Key Concepts
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Running Drills: Essential to improve mechanics and speed.
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Jumping Techniques: Involves plyometric training for explosive power.
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Medicine Ball Sequences: Enhances strength and throwing accuracy.
Examples & Applications
A-Skip Drill: Practiced to focus on knee height and foot placement.
Depth Jump: Used to build explosive power through rapid rise after dropping.
Memory Aids
Interactive tools to help you remember key concepts
Rhymes
In every jump, be quick and spry, keep the phase low, don’t let it fly!
Stories
Imagine an athlete preparing for a jump, visualizing the drop and then bounding up high, timing it perfectly to avoid a lengthy pause.
Memory Tools
D-JM: Drop, Jump, Measure—essential steps for mastering depth jumps.
Acronyms
ROSE
Remember Overhead Slams Enhance power.
Flash Cards
Glossary
- Dorsiflexion
The action of raising the foot upwards towards the shin.
- Amortisation Phase
The brief period during which the muscle transitions from the eccentric to concentric phase in plyometric movements.
- Reactive Strength Index
A measure of explosive strength calculated as jump height divided by ground contact time.
Reference links
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