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Deceleration. The most important quality for hoopers.
And strength is the underpinning factor.
All of us lift heavy and probably slow. Which is fine, but add speed into your training for realized gains that are profound.
Add 3D exercises into your training program using mass and momentum as the main training stimulus will drastically improve your ability to absorb force and contact as well as moving like a ninja on court.
One of our favorite overhead strength exercises that attack various common issues for hoopers.
Up outta there.
Add this one to your next lower body day if you lack confidence in changing directions fast or have trouble moving the hips in deep positions.
It is a very challenging exercise so perhaps using iso holds with hand assistance is a good alternative starter exercise.
The movement strategy one adopts performing these movement tasks will tell you many things:
1. Am I comfortable loading my knees?
2. Do I have decent single leg stability?
3. Am I coordinated? Can I complete the task proficiently?
4. How do my ankles, knees, and hips work together to produce smooth motion?
Train the foot (big toe) and ankle every time you step foot in the weight room because weak feet have a direct impact on well your knees and hips utilize and absorb force.
Nothing is guaranteed in life, but we can definitely try to put ourselves in the best position possible to win and succeed.
Use this floating heel single leg series for special strength in your lower leg and ankle.
Simple not easy. Complex not overstimulating. Heavy AF followed by coordination and loaded motor skill development. Incorporating load and movement skill in the same set connects the mind to the muscles.
ELITE MOVER.