UTILIZATION OF STAIRS FOR OPTIMIZING ATHLETIC PERFORMANCE
- 1. BY: DENNIS CUTURIC BASKETBALL STRENGTH & CONDITIONING COACH DUQUESNE UNIVERSITY UTILIZATION OF STAIRS FOR OPTIMIZING ATHLETIC PERFORMANCE
- 2. CONTENTS
- 3. • EQUIPMENT • ENVIRONMENT/LOCATION • SPORT SIMILARITY • RIGHT OF PASSAGE!!! BACK STORY
- 4. • OLY LIFT VARIATION • TRIPLE EXT • RTD – POWER SPRINT/JUMP PERFORMANCE • KNEE + ANKLE = ??? (HIP???) BIOMECHANICS OF SPORT VS. STAIRS
- 5. • DOUBLE STEP APPROACH • OVERCOME GRAVITY/BW • TRANSFER OF FORCE (C.FRANCIS UB STRENGTH) • SPRINT/TECH GOALS: • FWD LEAN • SHIN ANGLE • KNEE DRIVE • HIP EXT • ARM DRIVE/SWING OUR WAY (SPRINT)
- 6. • SPRINT ANGLE OF STAIRS • COORDINATION OUR WAY (SPRINT)
- 7. • VARIETY • DL/SL • LINEAR/LATERAL/DIAGONAL • 3 PLANES OF MVMT OUR WAY (JUMP)
- 8. OUR WAY (JUMP) • PROGRESSION • IN PLACE – MOVEMENT • TOP/BTM LANDING • REPETITIVE (STRENGTH) • QUICK RESPONSE • IMPROVE ACCEL/DECEL • DEPTH DROP • LANDING • TORQUE (HIP/KNEE/ANKLE)
- 9. • CONDITIONING • 1X = 2-3min (M/F) • 2X = 5-6:30min (M/F) • ABILITY TO REACH ANAEROBIC THRESHOLD • OVERALL PERFORMANCE/INJ PREVENTION GOAL IN ARENA (ENERGY SYSTEMS) ANAEROBIC COMPONENT
- 10. • IMPACT – KNEE’S??? • TYPICAL IMPACT FORCES • RUNNING = 1-3X BW • CORRELATION FORCES vs INJURIES • RUN ON HARD vs SOFT • ADAPTATION!!!!! EXAMPLES: • OH SQUAT • SNATCH • BACK/FRONT SQUAT • BENCH • COMMON SENSE COACHING COST : BENEFIT
- 11. • HIP = HORIZONTAL • ANKLE/KNEE = VERTICAL • CONTRAST/COMBINATION TRAINING • SEPARATE WEAK FROM RESILIENT • CHARACTER DISPLAYED • 2min SIMILARITY TRAINING THOUGHTS??