スキルコーチのYutaです。
緊急事態宣言
蔓延防止
いつまで続くの?
この状態。
と、思っている暇は
ないですよ。
なぜなら
試合や対人をしないと
『本気のスピード』を出すことが
少なくなってきます。
すると
どんどんスピードが落ちてしまうんです。
いざ復帰!ってなっても
スピードが落ちてしまっていては
レベルがガクンと落ちてしまうわけなんです。
それでいきなり県予選とか
大会とかに参加しても負けて悔しい思いをするだけ。
ならば!
今のうちにスピードトレーニングを
していきましょう。
簡単にできるスピードトレーニングを
皆さんにいくつかご紹介していきます。
コロナ期間中はスピードを伸ばそう!バスケに必要なスピードトレーニング
スピードを
伸ばすには
- 筋力
- 筋反射
- ムーブメントスキル(動く技術)
などの要素を鍛えていく
必要がありますが
今回は
『ムーブメントスキル』を
身につけていく方法を紹介します。
スピードを身につける為に必要な考え方
スピードを身につけるには
物理を味方にします。
これだけは理解しておいて下さい。
スピードは
- 速く (短い時間の中で)
- 大きな力を
- 物体に伝える (効率良く)
細かい事を言えば
もっと違う言い回しがあるのですが
練習の時にイメージする
キーワードとしては
こんな感じです。
これらのキーワードを
常に練習の時に意識して
練習をしていきましょう。
スピードアップの秘訣は “地面” からの反発をもらう
私たちは
地面を蹴ったり押したりして
動いています。
ボールを地面にドリブルしたら
ボールが地面から跳ね返ってくるように
私たちの身体も
地面からの反発をもらって
跳ね返っています。
ということは
身体を
強く地面について (足の踏み込みなど)
地面からの反発をいっぱいもらえれば
スピードアップです!!
ではそのための具体的な
練習方法をご紹介します。
スモールスキップ
“小さいスキップ”をまずは身につけましょう。
ポイントは
- リズム
- 地面に力を伝える
- 足首90°固定で地面からの反発をもらう
マーチング
走る動作の基礎。
- 股関節の引き上げと足の振り下ろしを速く
- 足首を90°に固める
- 身体の垂直軸を作る
バウンディング
バウンディングよりは少し
マーチングに近いですが
バウンディングの初級編ということで!
- マーチングをよりダイナミックに
- 垂直軸をキープ
- より大きな力を地面へ伝えて反発をもらう
まずはこの3つをしっかりとみにつけよう!
まずはこの3つを身につけて
慣れていきましょう。
スピードトレーニングの
ほんの触りの部分ですが
まずはここから。
コロナ期間中だからといって
どんどんスピードが落ちては
復帰したときに
ボロ負けしちゃいますよ!
復帰に向けて
しっかりと準備を積み重ねて
いきましょう。
自主練しても
なかなか上達しない方はこちらの記事もオススメです。
またオンラインアカデミーでは
このようなフットワークや細かいスキルを動画で
数多く解説しています。
スキルなどを細かく習得したい方は
コメント
コメント一覧 (2件)
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70918248
References:
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