Stability
Laatst gewijzigd 21 november 2017
Omschrijving
What is Stability?
Good stability requires good coordination. The body must be positioned efficiently in time and space (alignment). This applies not only to the torso (core stability) but also to ankles, knees, hips, back and shoulders. Drills must be based on adaptability in combination with balance ability.
A better balance is required for better stability. Once out of balance, children must be able to fall. Improving stability must lead to the prevention of falling.
Core stability
Performance will improve injuries are reduced with improved stability of the trunk and neck. For good stability not only proper coordination is needed, but also strength to be able to carry it out and maintain it. For movement, the torso is decisive for the transfer of forces to the upper and lower body. So do not view the torso separately but integrate it into total training program.
There is no degree of stability, the body is stable or unstable. This can be both static (1 posture) and dynamic (in motion). For basketball, stability is important in, for example, defending but also in the air as when jumping.
So training the core stability (static abdominal and back exercises) alone is not enough. Practice the specific stability associated with basketball as in defending and in the air (jump ball, jump shot etc).
Athletic Stance
Posture is an important part of stability and therefore of stability training. Athletic stance is a common posture in basketball like in triple threat, defensive stance etc. From this stance all muscles must act and react optimally.
The center of gravity must be lowered by bending the knees. This is a more stable posture than standing upright.
This basic attitude has to be learned at a young age in a playful way. You can learn in two ways:
- Static: triple threat of ready stance (defensive)
- Dynamic: defensive slides, take-off position at a jump.
Teaching Athletic Stance
Implicit
- Be ready so that you can respond optimally
- Get ready to immediately “attack” or “flee”
- Stand ready so that you can catch an expensive vase if it should fall
Explicit
- Place feet straight forward at a little more than shoulder width
- Distribute weight over the ball of the feet and not on the toes
- Heels just not detached from the ground
- Knees bent
- Back straight
Tips for drills
- 2 man pushing swiss ball on the floor
- Pulling away arms while pair of players face each other in a plank position
- Crawling on hands and feet, push a ball over the floor with a hand
- Supporting and swinging on parallel bars
- Handstand against a wall and without support; handstand walking along a wall and walking freely
- Tilting games: one player stands on hand and knees, the other tries to tilt his/her partner from all sides
- Superman: in push-up position, lift right arm at the front and the left leg at the back. Hold for 3 seconds and switch.
- Circle game: two players stand in one circle, both try to push each other out of the circle
- Performing athletic stance from different postures and positions
- Correct learning of postures during static forms of stability, upright and sideways.
- Swiss ball exercises with emphasis on posture (from symmetrical to asymmetrical)
- Pushups (with dumbbells)
- Push-ups and rotations on a Bosu ball
- Handstand against a wall, walk feet up and down the wall
- Different types of rough and tumble play in a stance position on the floor
- Performing athletic stance from different postures and positions
- Correct learning of postures during static forms of stability, upright and sideways.
- Swiss ball exercises with emphasis on posture (from symmetrical to asymmetrical)
- Pushups (with dumbbells)
- Push-ups and rotations on a Bosu ball
- Handstand against a wall, walk feet up and down the wall
- Different types of rough and tumble play in a stance position on the floor
- Performing athletic stance from different postures and positions
- Correct learning of postures during static forms of stability, upright and sideways.
- Swiss ball exercises with emphasis on posture (from symmetrical to asymmetrical)
- Pushups (with dumbbells)
- Push-ups and rotations on a Bosu ball
- Handstand against a wall, walk feet up and down the wall
- Different types of rough and tumble play in a stance position on the floor
- Exercises as a part of strength training
Leerpunten
- Emphasis on correct athletic stance and posture