Fundamentals Of Strength Training - Part 1
Strength training follows the same rules as any other aspect of sports (or life in general). WE ALL START FROM THE BOTTOM. One of the most difficult things for me to do when I was younger and just starting out was to control my urge to skip ahead. Not spending enough time with the basics had me going back in my 20’s to correct my bad habits. Don’t let that happen; it’s so much easier to spend a little more time locking in that solid foundation.
So when it comes to getting stronger, there are 3 movements that ALL athletes should learn how to do properly. Knowing how to execute them safely will work to better protect young athletes’ bodies over time. The first movement is:
The Squat
Learning how to correctly start, carry out, and finish this movement will make it easier for athletes to use their bodies effectively. For example while driving to the basket, if you are looking to jump stop short and pull up; understanding that keeping your chest high and toes pulled toward the body will help to load the muscles for vertical explosion will put you a step ahead of the competition. Here is a breakdown of the squat from start to finish:
Starting Position:
- Feet comfortably at shoulder width (or a little wider) and toes slightly pointed out.
- Glutes (butt) squeezed to lock position in place
- Abs flexed
- Chest high and Shoulders pulled back
- Chin Up
Down Portion:
- Down for a 2 count
- Keep knees behind the toes
- Push glutes out (think of folding a piece of paper)
- Chest still high and Shoulders pulled back
- Chin up
- Inhaling as you go down
Up Portion:
- Explode Up
- Focus on pushing through the heels of your feet
- Chest high and Shoulders back
- Chin up
- Exhaling as you go up
Finishing Position:
- Keep slight bend in the knees
- Squeeze the glutes (butt) to lock in position
- Chest high and Shoulders pulled back
In the beginning of getting introduced to this exercise, you don’t even need to use weights. Spend a couple weeks focusing strictly on PERFECT form. You raise the number of reps and sets you do. If you can do 4 sets of 25 perfect reps, then try moving on to the weights.
Take a look at Part 2 to see the next movement!
