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Summary Change of direction
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This document contains information about how to train changes in direction and what characteristics you should pay attention to.
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Change of directionvoorbereiding
changed direction exercises namely the 180-degree cart this is the progression in intensity and
difficulty from the lateral shuffle. The decelerate and accelerator force required is much higher to
execute and also the force is passing trough the hip and groin are much higher.
Commonly see again that inability to keep our center of mass within our base support either through
losing it forward to excessive hip and trunk flexion or laterally over the stance leg to excessive hip
abduction and trunk rotation. it is key that we're able to maintain the center of mass within our
base support by producing large forces in the frontal transverse plane.
Entry level exercise: is a 5 meter run plant and change direction.
- From the starting position at the cone we run aggressively at a cone 5 meters away. looking
to plant on a roadside limb and re-accelerate back to the start cone.
- essential that we keep our center of mass within our base support as we plant and
reaccelerate.
- Commonly seen errors include when planting is a lost of trunk control into hip abduction and
trunk side flexion, excessive trunk rotation or excessive rotation of the stand sport to
compensate for lack of capacity in the lateral hip.
Progression: is to add a med ball to increase resistance and difficulty and raise the center of mass
thus increasing the challenge on the lateral hip and pelvis.
Further progression: at a variety of cones to cook from and in addition bringing a reactive or …
component they are calling different color cones are different names to cock from. all the time
maintain the intensity of the exercise and the center mass in the base of support.
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