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What is my interest?

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by

Shea Thompson

on 8 May 2014

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Transcript of What is my interest?

Proven Method
Researched by the best
Guaranteed to improve athletes in their sport movement
Special Exercises in Sport and its Practical Application for the Quarterback
by
Shea Thompson

Dr. Yuri Verkhoshansky
(Special Strength Training Manual for Coaches, Supertraining, www.verkhoshansky.com)
Dr. Anatoly Bondarchuk
(Transfer of Training I and II, Periodization in Sports I, II, and III, www.evergreenathletic.org/drbondarchuk)
Dr. Dietrich Harre
(Principles of Sports Training)
Dr. Michael Yessis
(Build A Better Athlete, www.doctoryessis.com, Mentorship)
Yosef Johnso
n (ultimateatheteconcepts.com, Sells books and videos of all of the authors I mention)

Global Special Strength Training Exercises
Reproduce the whole competition exercise
Reproduce the whole thing in lighter or heavier conditions
Two types of Global
Multi-Joint movements including a combination of several body links (kinematic chain)
Conjugate-sequence combination of several multi-joint movements (kinematic system)
Dietrich Harre

- Special Exercise 1
- Exercises which are largely similar to the sequence of movements of the competitive exercise
- Show deviations from load characteristics
- Use slightly larger than seen in sport to improve
- Maximum Strength
- Power
- Strength Endurance
- Use slightly smaller than seen in sport to improve
- Velocity
- Proper deviation must be chosen to improve the characteristics of the movement
- If not optimum structure of movement will be altered
- Cover only some elements or combinations of complex competition exercises
- Most suitable for the non-beginner athletes and should be delayed for beginners as long as possible
- Special Exercise 2
- Exercises which contain partial movements of the whole sequence of movements
- Specific to the event and individual
- Muscles are activated in the same or in a similar way as are demanded for carrying out the competition movement
- Direction of movement
- Strength/time procedure
- Most suitable for beginner athletes
- Advantages
- Improves Technique
- Emphasis on individual skills by varying the stress on particular skills in competition
- Improves segments or the whole competition exercise
- Been shown by experience to improve the standards of performance
- Injury Prevention
- Suggestions
- Initially the athlete should utilize 20/80 ratio of Special to General exercises
- Then work to 80/20 ratio of Special to General exercises
- Choose the method of training according to what is need in the movement
- Maximum Strength
- Power
- Strength Endurance
- Speed

Specialized Exercises
Dr. Yessis's goal is to find exercises that duplicate the exact joint motion seen in the skill
Criteria to be a Specialized Exercises
Duplicate the same neuromuscular pathway
Strength developed in the same range of motion as in skill
Determine the range of motion of when the muscles are contracting concentricly
Where it is actively contracting
Type of Contraction (Speed of Execution & Type)
Found the additional two criteria used by Verkhoshansky were only relevant to high level athletes
Magnitude of force-effort
Time of its applying
Goals for "The Throw"
Maximum summation of force in
In correct sequence
At the right time
Create power & speed from lower body
Create accuracy from arm
Abduction of the back and front leg
Source of force production
Helps the body to overcome inertia
Gets the body in motion
Trying to shift the center of mass
Once the hips are in motion the entire body is now in motion
It is the key action in throwing
The 2nd action of the summation of forces
Prepares the abdominal rotational muscles (obliques) for the next action
Occurs at the end of weight shift, when weight is shifted to the front foot
If balanced over both feet you lose forward movement and this cancels hip rotation
Special Exercise 1
Largely similar to the sequence of movements of the competitive exercise
Show deviations from load characteristics
Slightly larger than seen in sport to improve
Maximum Strength
Power
Strength Endurance
Slightly smaller than seen in sport to improve
Velocity
Proper deviation must be chosen to improve the characteristics of the movement
If not optimum structure of movement will be altered
Most suitable for the non-beginner athletes and delayed for beginners as long as possible
7 Main Actions in "The Throw"
The Stance
Weight Shift
Forward Hip Rotation
Forward Shoulder Girdle Rotation
Medial Rotation of the Shoulder
Wrist Flexion/Pronation
Finger Flexion
First undergoes wrist hyperextension
Prepares for wrist flexion or "Wrist Flick"
Hand Pronation
Turns hand toward target
Special Strength Exercises
for Weight Shift
Special Strength Exercises
for Forward Shoulder Girdle Rotation
All previous exercises can be made Explosive
All previous exercises can be made Plyometric
Examples
Hips/Mid-Section
MB Rotational Throw
MB Rotational Throw & Catch
Shoulder
MB Medial Rotation without/flick
Isometric variation
MB Medial Rotation with/flick
Analysis of 3 Different Quarterbacks
Side Facing Position
Leads into weight shift and forward stride
It is the result of abdominal rotational torque
The transfer of kinetic energy from Hip Rotation to Shoulder Girdle Rotation
Keep these two actions separate
Combine them sequentially
Arm is cocked and laterally rotated at the shoulder
Elbow is bent around 90-120 degrees
Body should be in "Arched Bow" Position or the "Reverse C"
Abs are stretched and contract more strongly to pull upper body forward for more force
Consequence of effective body actions
No separate actions
Creates a whipping recoil of arm
Abduction
Side Lunge
Weight Shift
Reverse Trunk Twist
Russian Twist
Back Extension w/Twist
Reverse Russian Twist
Special Strength Exercises
for Forward Hip Rotation
Assisted Hip Rotation
Initially for Teaching
Eventually for Speed
Resisted Hip Rotation
Special Strength Exercises
for Medial Rotation of the Shoulder
T-Bench Medial Rotation w/Dumbbell
T-Bench Medial Rotation w/Barbell
Lateral Shoulder Rotation
Lateral Prone Raise
Special Strength Exercises
for the Elbow/Wrist/Hand
Tricep Extension
Pronation/Supination
Wrist Flexion/Extension
Ulna/Radial Flexion
Finger Flexion
Anatoly Bondarchuk
Reverse Trunk Twist
What is my interest?
How I learned about Special Exercises?
Yuri Verkhoshansky
Dietrich Harre
Advantages
Improves Technique
Able to improve individual skills by varying the stress on particular skills in competition
Improves segments or the whole competition exercise
Been shown by experience to improve performance
Injury Prevention
Michael Yessis
Yosef Johnson
Yosef implements Dr. Yessis's methods and ideas
Created exercises of his own
Has over 20 years of experience using these methods
Practical Example the Quarterback
(From Dr. Yessis's Book "Build a Better Athlete")
Goals for "The Throw" cont'd
The Stance
Weight Shift
Hip Rotation
Shoulder Girdle Rotation
Medial Rotation of Shoulder
Fingers
Finger flexion creates spiral for the ball
Specifically the middle and index finger at the proximal end
Wrist Flexion/Pronation
Special Explosive Exercises
Redshirt
Lacks separation between hips and shoulders
Moves as a unit and not in sequence
Redshirt Freshman
Lacks hip shift and drive off the back leg
Back leg leaves the ground mid throw
Descent separation between hips and shoulders
NFL Pro Bowler/Super Bowl Winner- Tom Brady
Great hip shift
Great hip rotation
Hits all steps of the sequence
Thank You!
e-mail: srthomps@umn.edu
References
Dr. Michael Yessis
Build A Better Athlete
Mentorship
Yosef Johnson
Personal Contact
Resources
Yuri Verkhoshansky
Special Strength Training Manual for Coaches
Person Contact
Anatoly Bondarchuk
Transfer of Training I
Transfer of Training II
Personal Contact
Dietrich Harre
Principles of Sports Training
Special Preparatory Exercise
Do not repeat the competitive actions as a whole or their separate parts
Similar muscle groups participate in the execution
The training is accompanied by functions and systems, which an increase in sports results in the main exercise requires
Regimes of muscle work are identical or close to the competitive exercise
Special Developmental Exercises
Repeat separate parts of the competitive exercise
Same muscle groups are used and similar systems and organs are activated
Repeat the muscle work regime
Specialized developmental exercises more or less recreate elements of the competitive activity
How to Transfer Motor Skills
Knowing the mechanism of forming simple and complex motor actions
Selection of proper exercises means and execution
Using part/local Special Developmental exercises for novice and low level athletes (3:1 ratio local/global)
Using whole/global Special Developmental exercises for mid and high level athletes (3:1 ratio global/local)
Local Special Strength Exercises
Reproduce the key-movements of the competition exercise
Single-Joint movements involving two actively combined adjacent links (kinematic pair)
Based on the criteria of Dynamic Correspondence
Muscle groups involved in exercise
Amplitude (ROM) and direction of movement
Accentuated part of movement amplitude
Magnitude of force-effort and time of its applying
Regime of muscular contraction
Special Exercise 2
Exercises which contain parts of the whole competition movement
Specific to the event and individual
Muscles are activated the same or in a similar way as the competition movement
Direction of movement
Strength/time procedure
Most suitable for beginner athletes
Suggestions
Initially the athlete should utilized 20/80 ratio of Special to General exercises
Then work to 80/20 ratio of Special to General exercises
Choose the method of training according to what is needed in the sport movement
Maximum Strength
Power
Strength Endurance
How do they define them???
QB
A) 10yd 1.51, VJ 35.5", BJ 117", PA 4.37, LD 7.49
B) 10yd 1.57, VJ 35", BJ 113.5", PA 4.34 LD 7.13
C) 10yd 1.7, VJ 24.5", BJ 99", PA 4.38, LD 7.2
Full transcript