Focus on the Basics

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Do you know the basics? What are the basics? What do you have to do to develop the physical qualities appropriate for the sport or activity you are training for? Everything I do now and have done for the past fifty-one years is grounded in the basics. I learned early on that if I deviated from the basics there was nothing but problems. It is straightforward and simple in concept but complex in application.

The basics start with with walking gait. In walking gait the arms and legs move in opposition along with a counter rotation of the hips and shoulders. Throwing, running, jumping, freestyle swimming is all based on gait. Therefore, when we look at what underpins the basics it is walking gait.

The basics are the building blocks of the foundation! Here are the basic qualities that you must develop and components that must be worked on:

Speed

    Start (Stationary, Moving)
    Acceleration (To optimum speed in C of D sports, To maximum speed in Athletics)
    Maximum Speed
    Speed Maintenance/Speed Endurance

Agility

    Recognition & Reaction
    Starting
    Change of Direction
    Stopping

Strength

    Relative
    Maximum
    Strength Endurance

Power (Ballistic/Explosive)

    Plyometrics
    Jump
    Hop
    Bound
    Throws

Endurance (Energetics – Anaerobic and Aerobic)

    Capacity
    Power
    Short Term (2 minutes or less)
    Medium Term (2 to 5 minutes)
    Long Term (5 minutes and longer)

Flexibility/Mobility

    Static
    Dynamic

Recovery/Regeneration

    Sleep
    Nutrition
    Hydration

Warm-up (Active/Dynamic)

    Appropriate for the activity being trained for.
Vern Gambetta

Vern Gambetta

Director at Gambetta Sports Training Systems
Vern is the Director of Gambetta Sports Training Systems. He has been the a conditioning coach for several MLS teams as well as the conditioning consultant to the US Men's World Cup Soccer team. Vern is the former Director of Conditioning for the Chicago White Sox and New York Mets. He has lectured and conducted clinics in Canada, Japan, Australia and Europe and has authored six books and over one hundred articles related to coaching and sport performance in a variety of sports. He has a BA in teaching with a coaching minor and an MA in Education with an emphasis in physical education from Stanford University.
Vern Gambetta

@coachgambetta

Athletic Development Coach & Consultant. Founder of GAIN Network. Proud dad. Love to read everything.
RT @GreatestQuotes: Your aspirations are your possibilities. - Samuel Johnson - 4 years ago
Vern Gambetta

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