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一起看看精英运动员热身训练细节,了解设计原理,动态热身完全掌握,记得给个一键三连支持下哈,谢谢! essentially, every single session starts the exact same way from a warm up, perspective we're going through the same dynamic warm up that is gonna basically address all the things warm up the tissue temperature put them through the range of motion i want to from a global perspective just basically get them ready from both that range of motion and a dynamic perspective then i'm going to perform a little bit more prep warm up movements that's going to prepare them essentially for that work ahead to be able to have more quality repetition first one we're gonna go through i'm just gonna go through a high knee tuck, so i'm just gonna pull the knee to the top of the chest right step through and then do the same thing and all of these that we're doing an active kind of pole stretch whatever, it is as they're going through their repetitions tell all my guys try to get a little bit deeper try to pull a little bit harder with each repetition right just essentially increasing that range through each one of them what are some of the things that you don't want to see happen when they do the nipple, i don't want to see the butt tuck under right, i don't want to see pink panther than them come this way, i want them to stay tall torso upright spine straight from a cue perspective it's not a huge thing what i like to do in fact when i get new athletes and my athletes i've had for a long time this also acts as the assessment when those guys come in first and foremost, i want to see how they move and then base off of that and base off the assessments that we do prior in the beginning of the offseason we then start to address you could sheet something in an assessment sometimes and then when you actually move dynamically i'm gonna see that show up are you taking them out of the shoes at times or you just like let's just get after sure i recommend it a lot of this sportswear now if you think about it with the rising all the acls and everything that's dude that i'm spatting right they have no anchoral beauty you think about your joints you have a mobile joint knee stable and then you have a mobile joint right so if you lock up your ankle can no longer be mobile right the knees forcing trying to be become a mobile joint and that's when something goes you know i feel like the strength overall of the foot i love the hammer moving back we're gonna come back ten yards there's gonna form a high knee run so this one is just where we're going a little bit more dynamic things i'm looking for here athletes staying up right, essentially we're just lifting with the hips trying to fire up the hip flexors gosh put it back down a lot of my athletes you know they're gonna sprint in majority of the sports that they play just go high knee run going back i'm just looking for a toe to the top of the shoe lift with the hip right pop the thigh forward nice and easy next one's follow up to that we're just gonna go herdler stretch right grab the top of the foot and now i want you can use the other arm big thing i'm looking for here is i'm actually going to ask them to push that hip forward right, so i'm gonna go, you know obviously balance on this one and then instead of just grabbing this i want them to actually imagine that i'm pulling their belt loop forward push that out every single repetition so we're just gonna do that for a full 10 yards now coming back from a dynamic perspective we want to fire up the hamstrings, so we're just gonna go buck kick run, so not looking from a technical perspective this is something we commonly use in our speed but i'm really just looking to fire up the hamstrings, so we just go basic buck kick run fired up, i know a lot of people do this wrong is there some common things that i seen a lot of athletes especially my guys that are like combats were athletes fighters they like overkick where they're trying to like kick their back yeah you know i mean with a knee kind of goes back is there anything that you're looking for in that perspective i tell them to pop the thigh forward right, so you got to be able to flex the hip and across the knee simultaneously some people can't do that so the upper limb stays vertical up and down so what i try to tell them do is pop the thigh forward and raise the hill as you go and tell them try to smash your hamstring with your cash got it yeah i want them to start thinking about synchronizing both of those together so you're lifting the hip putting it straight back down and no like extension of the back right correct yeah next one is gonna be a figure for so this one where i i really kind of analyze where they're at basically what i tell them do grab the ankle grab the bottom of the foot go ahead and pull up big thing that i cue here is i don't want you to pull your chest down right, i want you to stay tall as you possibly can and go to your range and again just like we said before i want them to increase range of motion as they go each time so they're just going to alternate go back and forth try to raise it a little bit higher each time and this is one of those where i could start to see who's tight i can start to see right some of those things it's not as dynamic it is a little bit dynamic but now i'm testing out hamstring range of motion we're gonna go into a straight leg march they could be soft on their knees, but i want them to pull the toe to the top of the shoe so i imagine that big toe coming towards the shin and i want them to stay upright in tall as possible they can they can roll up on the opposite foot onto the toe, but i just want them to get as tall as they can soft on the knees kick up and again just get a little bit higher each time so going up on the ball of the foot yeah roll up onto it a little bit there's no pop that you're not trying to get off the ground though right well with the momentum of the leg that's what's creating that i mean so naturally it happens but i just say you allow it you know i don't coach it up it just naturally happens it feels good it feels like i feel like i'm starting to get more in tune with like dynamic portion of the actual warm up here moving into higher dynamics next one is a walking lunge but i always tell them this isn't necessary exercise like you would do a resistance or body weight this is an actual more further stretch or mobility purposes so i want you to take a biggest step you can possible take a large step boom push that hip forward some guys can rotate some guys can reach back it just depends i want the athlete to a dress the first movement first and then we can start to add those wrinkles in to make it a little bit more intense obviously hands back is going to open up that interior chain a little bit more when you rotate you can hit it from a different angle it just depends what you're trying to do sure yeah yeah my thing is just take the biggest step that you can possible all the way down ten yards coming back from that we're gonna go reverse lunge this one is gonna be a little bit more balanced in coordination so i want hands on the hips and i'm gonna ask them to take that step and then my big thing that iq and coach is take and go right back into your next step so this actually actually acts as one of our assessments as well to see what the athlete can do you'd be surprised this looks easy but you would be surprised how many athletes can't do this and they have to step here yeah before stepping right into the next one yeah exactly so i don't want any stutter steps i want you to be able to make that fluently throughout the whole thing from there, let's open up from a frontal plane right, so i want you to take a big step big thing i q here don't close off the foot i actually want you to open it at 45 degree and i want you to kick the hips back basically slightly out and then i just kick the hips back kick the hips back push on each side right and then go ahead and cross over and step into the next one from there we're gonna go waiters bow, but more of a dynamic waiters bow, so i want them to kick that leg forward pull that toe to the top of the shoe soft on the back knee, i want them to reach down like they're scooping something from the ground now the big thing here is i want your chest to draw towards your knee, so i'm looking for you to flatten your back right keep your butt sticking out and try to drive down keeping both of those angles as straight as possible from the back to that front leg big on the upper hamstring ten prisoner squats, so i want hands behind the heads i tell them thumbs behind the ears fingers under lace biggest thing i'm looking for here is can they from a mobility perspective keep their chest upright i want to re type a that entire time right and be able to drop down after that now this also access one of those assessment and things that i try to gauge, so we're gonna go single leg toe touch so i tell them state tall as they possibly can raise the opposite hand from the opposite foot they're going to stand on that and what i want them to do is imagine they have a wall right in front of themselves, i want them to sink down bending their ankle knee and hip touched her toe and come back up overhead, so i don't want them to just bend at the waist, i want them to actually sink down touch and can you perform five of those repetitions all the way up overhead, all the way down on each side guys, so it's it's more here, yep, they come all the way overhead, yep, overhead, top yep and then you can add simple wrinkles see where they're at, but it's just being aware of your body in space right guys, i would definitely take my shoes off of this because i'm all over the place with these yeah like, i said a lot of guys we we try to and when we get into the prep, especially in the beginning phases, i'll add a little bit of unstable services every now and then got some, but if i can get them to take off their shoes one hundred percent well like let's say you have a basketball player if they had like one hundred they're all you know i'm saying like or with baseball players and football players are wearing cleats yeah, so this would be ideal for them to kind of like feel the ship, but from there now let's get a little more dynamic。
前几日的世锦赛选拔赛上,谢振业以十秒零九的成绩夺得冠军,而在赛前的热身中,我也记录下来了谢神做的一系列百米专项准备活动,让我们看一看顶级的百米运动员做出的动作,多么叹为观止。 哎呀!
我还有很多的梦想要去实现,还有很多的挑战要克服,未来我还会继续努力,为国争光,为自己的梦想拼搏。无论遇到什么困难,请你们一定要相信自己,我们一起努力,一起坚持,相信自己,只要努力就一定会好,谢谢。