We talk about linear speed, we have got 90 degrees at the arm, 90 degrees at the hip, knee, and ankle. This helps to generate force and power. We look at lateral movement and chaotic movement same thing, 90 degrees at the ankle, the knee, and the hip. The arms at 90 degrees, this allows us then to take this position and move into more sports specific skill movement.
The next one is for every action there is an equal and opposite reaction. Drive the elbow back that is an action. The reaction is the knee in front. Now this is also an action for the reaction of force going down into the ground.
The next thing we want to think about is longer levers move slower than shorter levers meaning that if I keep my legs and my arms long, I am going to be slow. I may have success but I am not going to have the speed or the quickness and explosiveness that I want. We need to shorten the levers so that we can generate a faster movement through the range of motion.
We want to focus on using gravity as an asset during agility and coordination training. Learn to control gravity rather than work against it. This will help maximize your efficiency and it help to prolong the energy system to last for a longer period of time thus making it easier to perform in competition.
When I talk about teaching balance, I am not necessarily specifically talking about balance here—I am talking about let us draw lines through the body by take a straight line through my body—right side, left side. If I perform a general athletic skill, I want to balance that with both sides of my body. I need to generate the same line of force out of my right side as I do my left side.
The other thing I want to think about is front side, back side. These two match themselves also. If I overdeveloped one side, the other side is going to fight against me creating a problem in performance. We want to maximize balance, right, left, front, back.
We control the body through the core not the feet. That is a misconception that a lot of coaches do. They tell athletes to move their feet, move your feet and the key is not their feet. The key is moving the core of the body under control. A lot of times the feet will be dancing but the body is not moving. We got to have that body moving to have agility during performance.
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