If you are slow when you need to change directions, then you probably have poor stopping speed. Basketball players, in particular, have many stops, cuts and starts during a game. The best players (defensive and offensive) are able to decelerate quickly and then accelerate with power in a different direction. Great stopping speed requires postural control, core strength, dynamic balance and speed strength.
Deceleration is required to stop, slow down, or cut. Deceleration becomes more complicated when you must dribble or kick a ball. That’s why drills should be done with the ball (basketball and soccer in this case). The body must be aligned properly to decelerate and accelerate with quickness and power. Failure to align the body properly will subject the athlete to injury.
I will use this example: The Side Shuffle
This is an athletic movement common to many sports. If the athlete is moving to her left, the left leg must be in a position wide enough to stop momentum (just wider than the hips). This is commonly known as the athletic position. The left foot should also be pointed straight ahead and the ankle should be pointed upward (with weight on balls of feet). Pointing the ankle upward will help avoid sprained/rolled ankles and make the push off powerful.
The knee should be aligned inside the plant foot to avoid ankle rolls and to take pressure off the hip. One common mechanical breakdown is when the knees protrude far in front of the feet when decelerating. The hips need to remain level throughout the movement to avoid yo-yoing and inefficient movement.
The athlete needs to control the shoulders (no swaying, etc.) with a strong core. This way, the athlete can decelerate and accelerate with power and efficiency. In the same way, the head should be still (no bobbing and weaving) to allow the athlete to focus on the intended target (ball, goal, net, etc.).
A good strength foundation (including core strength) is needed to maximize power and speed. Now, hurry up and stop!
RelatedExercise, Fitness Health Side Shuffle Training Tips Resources
Deceleration is required to stop, slow down, or cut. Deceleration becomes more complicated when you must dribble or kick a ball. That’s why drills should be done with the ball (basketball and soccer in this case). The body must be aligned properly to decelerate and accelerate with quickness and power. Failure to align the body properly will subject the athlete to injury.
I will use this example: The Side Shuffle
The knee should be aligned inside the plant foot to avoid ankle rolls and to take pressure off the hip. One common mechanical breakdown is when the knees protrude far in front of the feet when decelerating. The hips need to remain level throughout the movement to avoid yo-yoing and inefficient movement.
The athlete needs to control the shoulders (no swaying, etc.) with a strong core. This way, the athlete can decelerate and accelerate with power and efficiency. In the same way, the head should be still (no bobbing and weaving) to allow the athlete to focus on the intended target (ball, goal, net, etc.).
A good strength foundation (including core strength) is needed to maximize power and speed. Now, hurry up and stop!
RelatedExercise, Fitness Health Side Shuffle Training Tips Resources
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