Loading the lesson
Loading the lesson
Search AllRounder.ai
Search the courses, subjects, tracks, games and features, or jump straight to a page.
Search the courses, subjects, tracks, games and features, or jump straight to a page.
Learn it your way
A short class with Sarah and her students. The other ways are under More.
Sign up free to listen. Transcripts are free to read.
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.
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.
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.
In every jump, be quick and spry, keep the phase low, don’t let it fly!
Imagine an athlete preparing for a jump, visualizing the drop and then bounding up high, timing it perfectly to avoid a lengthy pause.
D-JM: Drop, Jump, Measure—essential steps for mastering depth jumps.
ROSE: Remember Overhead Slams Enhance power.
Term
What is dorsiflexion?
Click to flip
Term
What is the Reactive Strength Index?
Click to flip
Term
Define the amortisation phase.
Click to flip
The action of raising the foot upwards towards the shin.
The brief period during which the muscle transitions from the eccentric to concentric phase in plyometric movements.
A measure of explosive strength calculated as jump height divided by ground contact time.
This section outlines critical drills and techniques to enhance fundamental movement skills such as running, jumping, and throwing, along with their advanced progressions.
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.
In this section, we delve into the foundational movement skills necessary for athletic performance, specifically focusing on running, jumping, and throwing.
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.
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.
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.