Hi everyone, I'm Skill Jun! Have you ever had this problem, I don't have explosive power when breaking and I can't pick up speed. I can't get past him.
After carefully reading Mr. Skills' explanation today, perhaps you will find answer in it.
First step: form a large distance between stations before launch
First of all: make a wide stance before starting
The distance between feet is large enough to lower center of gravity. After receiving ball, pivot foot that landed first cannot change its position, so McGrady usually steps over "non-pivoting foot", i.e. right foot in picture, so stand with your feet wide enough apart.
While off-center foot takes a step, center foot bends knees and pauses to lower body's center of gravity and prepare for next start!
Step 2: Lower your upper body and lean forward
Second: lower your upper body and tilt your center of gravity forward
Let's take how athletes start at a hundred meters. The center of gravity of their body is very low, and at same time they are strongly pushed forward. Pay special attention to position of upper body. Top priority!
Use your upper body to lean forward to shift your body's center of gravity forward.
Instinctively, our body will accelerate forward to avoid falling and achieve effect of "chasing center of gravity." That is, body is in front, and legs run behind body at end.
During entire acceleration process after start of jerk, McGrady's center of gravity is shifted very low and pushed forward a lot. Pay attention to his upper body and keep leaning forward until he gradually gets upright before laying
So how do you teach your body to assume "chasing center of gravity" position? You can train like this:
First, straighten your whole body and fall straight forward, and then accelerate forward sharply when you feel like you are about to fall. Your body can gradually master feeling of "chasing center of gravity" to accelerate
Third step: correct initial posture
Third: correct initial posture
Remember this correct initial posture, i.e. lunge acceleration:
1. The back half of foot is on ground and back leg is extended to push off ground to apply force. —— The goal is to provide power for launch
2. The soles of front feet are on ground, and front feet squat down to store energy. —— The goal is to prepare for next increase in speed
The hind legs provide forward power, so half of hind legs touches ground and pushes it, generating power
The forelegs carry body's center of gravity, so forelegs should be planted on ground with soles of their feet to stabilize body. At same time, squat with your front legs to build up strength, because in next step, the front legs will turn into hind legs and become responsible for providing strength
The next step after start is to reverse position of forefoot and hindfoot, straighten just bent forefoot, and accumulated force will burst out to provide power, and way of landing on ground will change. from a full palm strike to a half palm strike.
To sum it up: if you want to accelerate quickly, you need to push half of your back foot off ground and press your entire front foot into ground to support your body weight, and use that force to crouch to store energy. Do this with every step you take to increase your speed, and each step is equivalent of alternating your front and back legs to form a lunge.
This concludes today's brief movement tutorial, but it's not enough to master correct movements. It would be pointless if you could perform moves but not use them, so follow me. Next week master skills I will explain to you. The One-Step Extraordinary Details skill allows your opening step to achieve same effect as McGrady's "fastest first step."
May 12, 2023