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Slamming on the Brakes Part 2 Force Absorption Exercise Prescription

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© April, 2013

by Shawn Myszka
Athletic Performance Director • Explosive Edge Athletics

Specific exercises, including the use of plyometrics, will help your players decelerate more efficiently

In the first part of this article, we discussed the importance of enhancing the force absorption abilities of your athletes. We addressed the underpinning mechanisms at hand in this all-important factor that can make or break your athletes will in their movements on the field. In this second installment, we will talk about the further application of training methods geared toward increasing one’s ability to decelerate more efficiently.

Not Covering the Bases

Many times, coaches think they are adequately addressing the eccentric components of dynamic tri-phasic muscle action by having their athletes strive to maintain control of the eccentric portion of their core heavy resistance lifts (i.e., slow lowering of a load). But, if we go back to the human movement concept from Part 1, the eccentric muscle contraction and subsequent force absorption that occurs on a football field can take place within a very short period of time. This time period obviously occurs much more quickly than is typically advocated by coaches during strength and conditioning efforts.  Because of this, we must look for other training methods to adequately address the eccentric actions that will occur on the field and then overload these actions in ways that will help enhance their function during football-specific movements.

It has been stated by expert organizations such as the National Strength & Conditioning Association (NSCA), that an athlete should be able to squat at least 1.5 times his body weight before perfo ...The full article can only be seen by subscribers.
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