1. What is elasticity?
Force is mainly generated in two ways:
A. At rest, muscle contraction generates force and does external work.
B. When the muscle is elongated, the force at this time = the rapid contraction force of the muscle at the elongated end+the elastic potential energy stored when the muscle is elongated+the stretching reflex during the muscle contraction+the active contraction force of the muscle.
2. Use of flexibility
A. Timing: Muscle is viscoelastic, traction reflex and muscle contraction only occur in an instant, and it is necessary to grasp the opportunity to exert force at the end of rapid muscle elongation.
B. perception: the body's sense of movement is more sensitive than vision and hearing. At the beginning of the bounce, we need to use "perception" to capture the action signal, so as to find the right "time".
C. Domination: Whether enough fast muscle fibers can be collected quickly and accurately to generate enough strength at the moment when the opportunity comes, and at the same time, the size of the generated strength should be properly controlled.
Second, control
1. What is control?
Any exercise process is controlled. Here, we are concerned about the control of jumping and landing buffer when the human body is in motion, that is, when the body is unstable, such as the control of the third step of basketball three-step layup, the control of landing and touching the ground after jumping, and the control of the connection between the previous action and the latter action.
2. Influencing factors and promotion of "control"
Neural adaptation is the key to muscle control!
Enhancement methods of neural adaptation;
A. Unity of will and action
Muscle control and mind control are real and complement each other. When more neurons can be mobilized in muscle training, muscle control will gradually increase.
B. Improve synchronization performance
Compound training movements, such as squats and hard pulling, are not only to mobilize some muscles, but to "pull one hair and move the whole body". As long as we can achieve the standard of action, we can grasp this synchronization. When training, you can not follow RM principle, but you must pay attention to the norms of action! This is a pure way to exercise muscle control!
Action standards, synchronous performance improvement, muscle control enhancement, and then self-weight training or strength training will have more room for improvement. Fitness white, if a single training action is corrected to the standard, it will obviously increase strength, improve muscle feeling and control, and it is also easier to get tired.
C. Improve training skills and build muscle memory
After the strength training skills are improved, the greater the weight you can bear, the greater the explosive power. When the skills are correct, the training effect will also be improved rapidly, and muscle memory will be formed for a long time, which is very helpful to enhance the ability of nerve activation.
After muscle memory is formed, when you want to control a muscle, nerve signals will give instructions faster.
Third, the training of muscle elasticity and control.
1. Buffer in place when the leg touches the ground.
2. One-leg step touchdown buffer
3. One-leg in-situ grounding buffer
4. Accurate single/double jump
5. Jump horizontally between the left and right marches
6. Jump over obstacles from left to right
7. Jump stool left and right
8. Skip left and right
9. Jump the steps from left to right
10. Left and right jumpers
1 1. Touchdown takeoff
12. Take off in the same place
13. Super equal-length jump
14. standing long jump advanced
15. Remember to stretch! Remember to stretch! Remember to stretch!
Last article tomorrow: strength and explosiveness