1
SlingShot Lateral Bound
TRAINING CONCEPTS
APPLIED: unpredictable tool and exercise complexity
SET UP: Begin in a low athletic position, balanced on one leg with tension on the SlingShot buck- led around the waist. (Note the positive angle. Lean in toward the direction of the bound.)
2
EXECUTION: With the arms leading the legs across the body, extend the ankles, knees and hips to bound onto the other leg. Absorb the landing with the ankle, knee and hip and stick the single leg land. Cue the athlete to main- tain body control and balance.
Training Considerations
To improve reaction skill, athletes must be challenged using these concepts:
1. Unstable Surfaces
Challenging balance by using an
unstable surface overloads the visual system (eyes sense location in space), somatosensory system (joint recep- tors sense spatial location, movement and position of body segments) and the vestibular system (body awareness).
2. Drill Complexity
Increasing the complexity of a
drill can be accomplished through foot patterns, linking motor patterns, sequential firing patterns, multi- directional movements, multi-joint
movement, tempo changes and pow- er production. Complex drills increase information to be processed and the volume, speed and type of messages that must be communicated to exe- cute the skill with proficiency.
3. Unpredictable Tools
When an athlete executes a skill in
unpredictable circumstances, reaction is initially delayed until a well-refined response is created. Tools that provide variable resistance or are used to cre- ate complex exercises also increase the neuromuscular demands.
4. Coaching Cues
Exercise execution is more com-
plex when an athlete must respond to a coach’s cue for a fast direction or pattern change. Decision making is layered on top of neuromuscular demand.
5. Partner Shadow Drills
Partner drills (where one partner
leads and one shadows the movement pattern, range, intensity or speed) are fun and competitive and teach deci- sion making.
September/October 2009 Fitness Business Canada 37
July/August 2009
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