(2010-04-25 15:29:30)
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以下是最近Wade 放出的一个训练视频。英文注解则是动作要点和重复次数。
视频和要点相结合训练效果应该会更好。
训练量应当与自身身体素质不同和需要内容做适当调整。
有些器械在健身房没有遇到过。。。或者在很xx的馆里才有。。。头疼不已。
注，Tim Grover--Michael Jordan的御用训练师。
零，有球训练。On-Court Skills and Conditioning
Work on the following skills in all directions for specified duration. Maintain high intensity throughout.
• One-Dribble Pull-Up Shots
• Two-Dribble Pull-Up Shots
• Change-of-Direction Dribbling
• Free Throws
• Full-Court Dribbling
• Drives to the Hoop
Duration: 45-60 minutes
Grover: We are building a basketball player; we
are not building a bodybuilder or weightlifter. The emphasis has to
be on his sport first. So the court work and the stuff he is known
for, he gets paid for and that the fans enjoy should be emphasized
first, before he ever enters the weight room. We have him on the
basketball court getting his conditioning up, working on different
aspects of his game [and] all the stuff that he uses in the
game—then [we try] to add something new. When you are a great
athlete and you can master these fundamentals, then you have a
Michael Jordan, you have a Dwyane Wade or a Kobe Bryant
一，SlideBoard Dynamic Hip /
Glute Strech
• Assume Push-Up position with feet on slideboard
• Bring one leg up and across body so that knee comes to opposite
wrist
• Lower hips until stretch is felt through glute and hip
• Return foot to start with control; repeat on opposite side
• Continue in alternating fashion for specified reps
Sets/Reps: 3x20-30 each leg
Modification: If slideboard is unavailable,
perform on gym floor with towels wrapped around feet
Coaching Points: Begin by performing exercise
slowly // Increase speed as you progress // Push down with working
knee and thigh to intensify stretch
Grover: One of the issues [Dwyane] had last year
was tightness in the hips, IT band and glute area. So, between his
simulated jumps, we need to make sure all of those areas are
staying loose.
二，PPT Band Ankle CirCuit （ 注， PPT Band 就是这个红色的绳索）
• Sit on table with one leg extended so ankle is
past edge
• Loop PPT Band around foot and apply tension to band
• Perform specified reps of Plantar Flexion [pointing toes],
eversion [rotating foot out] and inversion [rotating foot in]
• Perform set on opposite leg
Sets/Reps: 2x30-100 each movement,
each leg
Coaching Points: Generate movement from ankle
only
Grover: The PPT Band is something I came up with
many years ago. Just like how we always start with the Hamstring
Curl, we always finish with the PPT Band to prevent injuries. The
PPT Band puts straight emphasis on the muscles that stabilize the
ankle. We won’t say this prevents ankle sprains, but what it does
do is strengthen the muscles, so that in case you do sprain an
ankle, it is strong enough to bounce back and [reduce] the severity
and time off the court. So, [what would’ve been a] Grade-II sprain
may only be a Grade-I sprain; or instead of needing to take a week
off, you don’t miss any time. In basketball, you’re playing on a
level surface, but against un-level people—other people’s feet and
legs all over the place. You want your ankles to be strong enough
to withstand anything thrown at them.
三，Power Plate Glute Bridge
• Lie with back on ground with heels on Power Plate
and arms out to sides
• Rise into bridge position so that only shoulder blades touch
ground
• Hold for specified duration, keeping straight line from knees to
shoulders
• For final set, perform single-leg variation on each side
Sets/Duration: 2-3x30 seconds
Coaching Points: Do not use elbows to assist in raising hips // Keep back straight // Push through Power Plate with heel[s]
Grover: This is to get the hamstrings and glutes to fire; and in any workout, you want to make sure that the glutes are always firing. If there is one muscle that athletes have a difficult time firing, it’s the glutes
四，SlideBoard Jackknife and Abduction
Crouch down with feet on slideboard and hands firmly on ground in front
• Slide feet back to Push-Up position
• Slide feet out as wide as possible and drop hips toward slideboard
• Slide feet back together and then forward to start
• Repeat quickly for specified reps
Sets/Reps: 3x10
Coaching Points: Drop hips and core when spreading
legs apart
Grover: We want to make sure that Dwyane’s hips
are dropping on this and not staying still. From a technical
standpoint, it’s not the correct way to do the exercise, but from
the Dwyane-Wade-sport-specific standpoint, that’s the way the
exercise is supposed to be done.
• Lie face down on Hamstring Curl machine
• Explosively contract hamstring to bring one heel to butt
• Lower weight with control until leg is straight
• Perform with opposite leg; continue in alternating fashion for
specified reps
Coaching Points: Control movement // Do not use hips to move weight // Get full range of motion—from straight leg to heel at butt
Grover: Any time we are doing leg movements, we start in the prone position with some sort of hamstring work. That is part of my philosophy, going back to the MJ days; and I have found that it’s extremely beneficial for any type of athlete, from an injury-prevention standpoint
六，Depth Box Jump
·Assume athletic stance on edge of plyo box with box of same height about five feet in front
• Hop forward off box and land softly on ground halfway to opposite box
• Immediately explode up and onto box in front
• Land softly on box with bent knees
• Slowly step off box, return to start and repeat for specified reps
Sets/Reps: 3x1-6
Coaching Points: Start with low boxes and increase
height as you progress // Spend as little time on ground as
possible
Grover: We started him at 24 inches and worked him
up to 36, then went up to 42. The average individual can start as
low as 12 [inches]. You do not want to start high. This has been a
progression for 10 weeks. We do this towards the end of the workout
when he’s fatigued, because we know how explosive he is at the
beginning of the game. But we want him to be more explosive than
anyone else out there at the end of the game.
• Assume position on Alternate Leg Press machine with knees bent
90 degrees
• In alternating fashion, explosively extend each leg completely,
making sure to achieve 90-degree knee bend with opposite leg
• Continue in alternating fashion and aim for target reps within
specified duration
Sets/Reps: 3x15 each leg within 20
seconds
Coaching Points: Bring knee to minimum of 90
degrees each rep
Grover: With this, I want him to generate as much
force as possible, not only from a single-leg jump, but also from a
running standpoint. Our workout was geared toward a lot firing of
the hamstrings and glutes, and by bringing the leg all the way
back, that’s what he was doing.
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