BULLET POINTS
by Marv Maronivich November, 2008- Utilize a variety of movements
- Three regimes of muscular work positive (overcoming) negative (yielding) isometric (Holding)
- Employ elements of rotation
- Explosive two-way movements
- Rapid ballistic stretching polymeric loading
- The speed of muscular contraction diminishes as the load increases
- Quality dictates amount of repetitions
- Utilize dynamic integrative whole body movement
SEQUENCES
- High velocity training conditions the nervous system
- Fast twitch fibers are the main contributors to force production in ballistic action
- Rapidly imposes loads can prepare muscles tendons ligaments and bones to meet the demands of sport
- Ballistic movements require the brain to determine every detail of the action in advance by mentally planning exact sequence of neural activation for numerous muscles
- Nervous system training produces a decrease in time of production of force, proper alternation of muscular tension and relaxation
- Muscle relaxation time decreases markedly has the athletes skill improves
- Enhanced kinesthetic awareness=motor control
- Sequential and progressive challenge. Degree of difficulty, instability balance, coordination, timing neuromuscular efficiency coordination, rhythm, timing integration are challenged through a diversity of high speed movement patterning.
- Speed strength training method in which muscular force opposes the inertia of the load and not its weight
- Breath holding during the early propulsion phase to stabilize the body and increase rebounded force
- The ability to use elastic energy depends on the velocity of stretching the extent of the stretch and the time between termination of the eccentric (yielding) and initiation of the concentric (positive phases of movement.
- Maximum frequency of movements depend on efficiency of the nervous system stimulating and inhibiting muscles. More muscular tension is definitely not better.
- The ability to produce maximum strength and the ability to produce high speeds are completely different motor abilities.
- Polymeric loading the faster the stretch the greater being the additional strength
- Increase power by training the ability to store and utilize elastic energy from the tendons, ligaments and connective tissue facilitating energy conservation
- Make use of multi-directional stretching