Milo Fitness Flipper TS-03, Руководство по обучению, Страница: 15 / 54

When used inside, it is suggested to use the FLIPPER Docking Station or a large open space, such
as a practice field. For outdoor training, any large open space with an appropriately stable and
durable surface may be used. It is recommended that the FLIPPER be used on a grass, turf, or
rubber surface as compared to concrete or asphault, as the harder and more abrasive surface will
wear the bumpers more rapidly. The resistance to the lifter may be altered by adding or remov -
ing weight plates from the weight pins as described in the “ Using the Loading Charts ” section of
this manual.
Side Lift Technique :
If you are not tired enough of hearing about “core training”, that’s good, because we are not yet
finished. Previously we discussed the rather overwhelming amount of literature published in this
area, and for good reason. If the lower body is the foundation of our athletes, and the arms are
the application of force (blocking, throwing, pushing, pulling, tackling, etc.) the trunk, or core, is
the connection between the upper body and the lower body. If that is a weak link, the chain of
the body will fail. This may mean injury or at the very least a sub-optimal performance on the
field, court or mat.
When you examine many movements in sports, there is an element of trunk rotation with a
stable base on the ground. Think about a batter at the mound, a tennis player striking the ball, a
discus, shot, or hammer thrower in competition. These are obvious applications of power where
the legs provide stabilization and the upper body moves to drive through and hit or throw an
object. In some cases the “object” may be an opponent. When a guard pulls, a running back
makes a cut, or a wrestler makes an escape or a takedown, for a moment, the feet do not face
the direction of movement. A key element is the athlete is driving through the opposition to hit
or “throw” the object or person.
It has been shown that the speed of movement as well as the force applied is different when the
athlete is able to “throw” the object as opposed to maintain control throughout the movement
(Newton, Kraemer, Hakkinen, Humphries, & Murphy, 1996). In this study Newton and associ -
ates showed an average power output that was 70% greater when the athletes were allowed to
perform a bench press throw as compared to the same movement except they could not release
the bar at the end of the movement. With few exceptions, this “throwing” movement is how
our athletes perform. For example, running and jumping is actually “throwing” their own body.
So how does this apply to training? A similar system used by Newton et al., was used to train a
group of athletes in the jump squat (Hori et al., 2008). One group had to catch the weighted bar
on their shoulders as they completed each repetition of their jump training, and the experimen -
tal group used a braking system to catch the weight for the athletes, as if they were truly throw -
ing the weight. After eight weeks of training, the results showed a relative increase in the squat
strength was 76% greater in the group that was allowed to throw and not have to “catch” the
weight. The relative countermovement jump height increase was over 212% greater (yes, over
twice as much) in the group that did not have to catch the weight as compared to the group that
had to catch the weight. This suggests that the movement alone may not be enough to optimally
train your athletes. The ability to follow through and “throw” is also important.
Using the Flipper - Lifting Techniques
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