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1. Pull-ups on the bar
Hang on straight arms, keeping your body straight. Pull up by bending arms and using your biceps, triceps, pectoral muscles and the back muscles. In the final position, arms are fully bent, chin sits over the crossbar.
2. Push-ups on the bar
Bend your arms so that the chest touches the bar, straighten your body. Pressing off the crossbar, straighten the arms using your triceps and chest muscles. Plank pose is your final position.
3. Incline pushups
Press your palms against the ground, put your feet on the bench — and straighten the body. Extend your hands using triceps and deltoids. In the final position fix the body and arms straight.
4. Lifting bent legs on parallel bars
Hanging on parallel bars with your arms bent, straighten your legs and body. Lift the bent legs to the chest using abdominal muscles. In the final position, the arms are straight, legs raised up to a 90-degree angle or higher and are still.
Set the supporting leg forward, pull the other one back. Sit on the supporting leg, using quadriceps and sit down so that the angle between the thigh and the body is 90 degrees. In the final position, bend your supporting leg to a 90-degree angle or below, fix your body straight.
1. Ram Muay («dance before the fight»)
The first exercise is meant to stretch your longitudinal muscles and the front of the thigh, as well as train the hamstrings. It minimizes the risk of injury and is popular with beginners as well as experienced athletes.
Stand on your right knee with the toe pressed into the ground, put your left leg in front of you so that the foot is flat, fold the hands on the left knee. Shifting the weight to the left leg, bend forward simultaneously raising the right leg towards the back of the thigh. The foot of the right leg should be stretched. Keep the heel of the supporting leg on the ground. Take a few approaches and change the legs.
Stretching your hips and knees.
Stand with your feet at shoulder width, so that you feel comfortable — if your stretch is limited, don’t be overly zealous. Slightly tilt your body forward and place your hands on your hips. Keeping the hips parallel to the ground, lean your whole body to the right leg, then to the left foot, then forward, hands cross-folded on your shoulders, and bounce your body up and down. Straighten and repeat.
3. Stretching glutes
This exercise extends the range of a joint’s motion during the kick. Stand on the right knee, left foot in front, hands on your lap. Place the left foot on the ground on the outer side of the thigh and sit down, resting on your hands: your left hand is on the inside of the left leg, the right is on the outside. The right leg should remain on the knee, while the toe should be pressed to the ground. Then put your hands in front of your right leg and slowly bend forward. Pay attention to your back foot: the heel has to look up. Be careful not to fall on the side, your pelvis should be aligned straight. If stretching does not allow you to lie down, place your hands on the earth, shift the weight into them and try to pull down as low as possible. Lie down, relax, count to 45 and switch legs.
4. Elbow kicks
Take the base combat stance, your weight in your back foot. With a push of your support leg shift your weight to the front foot: taking the back heel off the ground, shoot your legs like a spring. You want to be moving up and forward. Without falling forward, turn the body, look at the target, and with the chin down, hit the target straight from the shoulder. It is important that the striking hand is relaxed, and the striking hand turned towards the chest, thumb pointing down. The palm of the second hand is resting on your forehead.
5. Knee kicks
Take the base combat stance. Push off the back foot, as if to jump, but do not take the front foot off the ground. Strike by moving your pelvis forward with maximum amplitude. At the end point, turn the pivot foot (on the toe) in the direction of the kick. The knee of the kicking foot should be moving forward, rather than upwards. To sharpen the knee as much as possible, pull the toe of the kicking foot. Your arms should be relaxed: one at the head, the other stretched along the legs. Control the position of the body, the shoulders should not stretch forward beyond the heel of the supporting leg.
Always watch your breath (exhale sharply, tensing the press) and hold the balance. Practice in front of a mirror to see your movements at all stages.
1. Running up the wall
This is a preparatory exercise. Come to the wall, grab hold of the upper edge and hang. Push your feet against the wall and push the body up (it’s called «strength yield»). Then, staying on your straight arms, swing one leg, as if tossing yourself up, and push hands. Put the foot on the place where your hands were and stand on your feet.
2. The descent from the wall
Before descending, sit on the edge of the wall, turn around to one side and shift your weight into your hands, taking your legs down one by one. When descending, press your body to the wall as close as possible. In any case, shoulders should not topple backwards.
3. Precision jump
Stand up straight, your feet together. Stretch your arms in front of you, and put your toes forward slightly — it will give you confidence. Slightly bend and crouch to ease the jump. When repulsing, stretch forward and upward, looking precisely at the intended point of landing. Take a jump and landed immediately sit down as low as possible, so as to keep your balance.
Imagine a straight line and «put» on it your hands and feet. You should keep moving along the line, alternating your arms and feet to keep the balance. You should feel as comfortable as possible. Do not get tensed and do not think too much.
Tumble is used in parkour to soften the landing, or as a safety element. Stand up straight, feet together. Imagine standing in front of a straight line against which you’ll tumble. First, tilt slightly and send your shoulders forward. Push off both feet and pull the right arm forward, pressing you head to the left shoulder.
Sit in a forward position: both arms straight and relaxed, body tilted forward forming a sharp angle with the feet. The stroke begins with the feet and ends with a synchronized movement of the whole body — so it is necessary to speed up the hands and body to «catch up» with the legs. At the end of the stroke tense your body and pull it back as far as possible, forming a wider angle with the legs (this is called «going beyond the vertical»).
To exit the final position at the end of the stroke, quickly throw your hands and the body forward. This element is called «rapid withdrawal». In its final stage (before the arms go beyond the knees) hands should be almost straight, but not tense, and the feet should remain straight and stretched. For a quick exit — connect the legs to move the body forward. Make sure that all parts of the body are relaxed.
2. Jumping onto the box
For this exercise, you’re going to need pedestals with the height of 50, 60, or 75 cm. In the initial position the body is relaxed, eyes are directed forward. Take the hands behind the back of the body, tighten your back and push off from the ground with both feet. Land on your mid-feet and on bent legs. Then straighten — all joints have to align — and relax. Come down, one leg after another, or with a jump.
For this exercise, various positions of feet are acceptable, but it’s usually recommended to put the feet shoulder-wide, toes pointing outside. The body should not lean forward too much. Keep your back straight, bend the lower back. To prevent your back from rounding, look straight ahead or slightly upward. Keep toes and knees parallel to each other — that is, don’t send your knees inside or outside when pushing up. This will prevent you from unnecessary strain on the knee ligaments. The soles of the feet should not lift off the floor — this is the most common mistake beginners make. Breathe in when rising and breath out when sitting down.
4. Weights swinging
Stand up with your feet slightly wider than the shoulders, the dumbbell is situated between the legs. Sitting with your back straight, take a dumbbell in one hand. Start rocking it between the legs, gradually raising it in front of the body. It is important to remember that the dumbbell is going up due to inertia, so the swing is made via squatting with your back straight. If done correctly, the load on the arms and the back is minimal.
5. Push press
Raise the bar to the chest, about the level of the clavicle. Legs are set shoulder-width apart, feet are parallel to each other. The blades are pulling towards each other, the back is straight, abdominal muscles are tight. From this position bend your legs in the hip and knee joint areas, lowering the entire body down. Do not jerk, squat with one powerful movement. Then, with the same effort straighten your legs, at the same time squeezing the barbell overhead. Secure the bar: all joints should be straight in line, ribs lowered.
1. «The Ladder»
This is a key exercise in basketball. It helps to significantly improve balance, coordination, speed and acceleration. The mechanics of «ladder» is similar to hopscotch. Standing on two legs, jump inside the ladder on your right foot, then jump out of it on both feet again, jump inside again — this time on the left leg. Get to the end of the ladder jumping and changing legs. Time after time, increase the pace.
This exercise develops sharpness of the movement and improves the jumping technique.
Stand with your left side toward the barrier and lift your left leg. Push off the right leg and jump over the barrier. Land on your left leg, and leave the right leg in the air. Jump over the next barrier on the right foot. This exercise can be done by jumping on one or two feet, jumping forward, to the side, backward — just as you like. After the jump it’s useful to run 10-15 meters with maximum acceleration.
This is one of the key skills of any basketball player, so it is necessary to keep mastering it. Even if you are not very tall, with a proper handling of the ball you can easily beat larger players. Stand with your feet slightly wider than shoulder width, squat and bounce the ball off of the ground with your one hand, catching it with the other. For best results, try not looking at the ball, but straight ahead. You can also try bouncing the ball between the legs or behind the back.
4. «Two Steps»
Rehearsing the final part of the attack. After dribbling a player is allowed to take two steps without having to hit the ball on the floor. If you plan to attack the ring with your right hand, you need to push from the left leg — and vice versa. Aim for the near top corner of the square below the ring, which will maximize your chance for success. This roll is called a lay-up, it is used quite often in basketball — for example, in cases when you’ve gone into the lead and there’s no one by the shield.
I got a lot of help from watching the video by the NBA legend Peter Maravich (Pistol Pete), in which he demonstrates the secrets of his mastery. When you’re throwing from a static position, both arms and legs should be working . Your knees should be slightly bent, the pivot foot may be set slightly forward. There is no perfect stand, so try figuring out a position that’s most comfortable for you. During the throw, let the ball loose at the moment when it meets the level of your eyes. Do not let the ball go to the side — throw with a quick movement. The throwing arm is directing the effort, and the other hand controls the ball from the side.