Tuesday, April 19, 2005
Step One
Literally, step one is the most important step in the development of speed. It epitomizes the explosion of fast twitch muscles. Most athletes that have superior ability exhibit significantly faster first steps. They get out of the blocks faster, they move to the ball faster and generally look smoother and in better control.
An exercise that I have found to be the foundation for first step quickness is the utilization of the Aerobic Step. The aerobic step is the piece of exercise equipment that uses a 4 to 8 inch rise, and you step on it and off of it. Very simply put, this one exercize tool seems to isolate the muscles that heighten growth prospects for those muscles that govern EXPLOSION!
There are many ways to use the step, however the mere fact that you step on to it and off of it for 15 to 20 minutes per day will surely improve your first step. By utilizing differnent angles and for different durations will further improve your explosiveness. If you are from Missouri, and have to be shown, then it is up to you to try it for two weeks to see the results of which I speak. It appears that by using the step, you develop the muscles around the base of the calves,achilles area, and in the head of the thigh.
From the anecdotal evidence, these areas may hold an answer as to where one should be concerned when working on the first step quickness. Realizing that muscles are three dimensionally shaped masses, you should also realize that training that muscle requires training that muscle as such. In other words, to most effectively train the muscle for first step quickness you should work all sides of the muscle and wherever it attaches at the bone.
Since we are approaching the development of first step muscles specifically, then you must focus the use of the aerobic step in a way that maximizes the attack angles on the the three dimensions of the muscle and its attachments(Muscle to ligaments to bone, put in layman's terms, which is all I know). So with that said, you must try to hit every area of the muscles when doing the step.
This is how I would suggest utilizing the step;
1.Start with an easy to do step on and step off, straight at the step for 10 minutes, switching lead steps periodically through out the ten minutes. Step on step off!
2. Step on, step off the other side of the step, for a 30 count, again, simple step on step off then turn and go the other way, so as to always balance lead leg, don't overemphasize any particular leg and you will develop better balance.
3. In a sideways fashion step right foot on top of step then left foot on top of step then left foot off followed by right foot off, repeat for a 30 count for each lead leg.
These are basic examples of how I would start to use the step to build the first step quickness that lies within all of us. All you need to do is create variations on this theme by trying to hit different areas of the spots I highlighted on the legs and you will develop the areas three dimensionally. By the way, I call this method of hitting all areas of the muscle, Toroidal Training. Catchy, huh?
An exercise that I have found to be the foundation for first step quickness is the utilization of the Aerobic Step. The aerobic step is the piece of exercise equipment that uses a 4 to 8 inch rise, and you step on it and off of it. Very simply put, this one exercize tool seems to isolate the muscles that heighten growth prospects for those muscles that govern EXPLOSION!
There are many ways to use the step, however the mere fact that you step on to it and off of it for 15 to 20 minutes per day will surely improve your first step. By utilizing differnent angles and for different durations will further improve your explosiveness. If you are from Missouri, and have to be shown, then it is up to you to try it for two weeks to see the results of which I speak. It appears that by using the step, you develop the muscles around the base of the calves,achilles area, and in the head of the thigh.
From the anecdotal evidence, these areas may hold an answer as to where one should be concerned when working on the first step quickness. Realizing that muscles are three dimensionally shaped masses, you should also realize that training that muscle requires training that muscle as such. In other words, to most effectively train the muscle for first step quickness you should work all sides of the muscle and wherever it attaches at the bone.
Since we are approaching the development of first step muscles specifically, then you must focus the use of the aerobic step in a way that maximizes the attack angles on the the three dimensions of the muscle and its attachments(Muscle to ligaments to bone, put in layman's terms, which is all I know). So with that said, you must try to hit every area of the muscles when doing the step.
This is how I would suggest utilizing the step;
1.Start with an easy to do step on and step off, straight at the step for 10 minutes, switching lead steps periodically through out the ten minutes. Step on step off!
2. Step on, step off the other side of the step, for a 30 count, again, simple step on step off then turn and go the other way, so as to always balance lead leg, don't overemphasize any particular leg and you will develop better balance.
3. In a sideways fashion step right foot on top of step then left foot on top of step then left foot off followed by right foot off, repeat for a 30 count for each lead leg.
These are basic examples of how I would start to use the step to build the first step quickness that lies within all of us. All you need to do is create variations on this theme by trying to hit different areas of the spots I highlighted on the legs and you will develop the areas three dimensionally. By the way, I call this method of hitting all areas of the muscle, Toroidal Training. Catchy, huh?
# posted by Art @ 2:46 PM 
