Tip:
Highlight text to annotate it
X
Eldar is a player that has come to us at the Academy. His SPARQ rating is good but there are certain things that he needs to work on. Eldar是青训营时期就加入我们的球员。他的SPARQ(运动天赋)点很高,但还有些地方有待提高。
He needs to get quicker, he needs to get stronger. Particularly in his position as the number 10, 他需要更快,更有力量。因为他踢10号位,
he needs to get into the tight little pockets and be able to drive explosively away from players. 他需要更亢奋的状态,更加强势地突破对方球员。
Today we’ve been working on a dumbbell front squat. It’s a very easy exercise to do for a beginner. 今天我们一直在进行肩上哑铃深蹲的动作,初次训练就很容易上手。
Keep the chest up, keep your elbows towards the mirror. As you squat down, drive the knees out and come back up. 保持挺胸,手肘面向镜子,当你蹲下时,膝盖向前弯曲,然后站直恢复。
Drive your heels through the floor. Keep your chest big, and power up. Good technique, we’ll do 5 reps. 脚跟紧贴地板,挺胸,然后抬起。动作要到位,我们重复做5次。
Nice and slow and then power up. Good. Now we’ll do 5 reps, 2 minutes rest in between sets, then we go around doing 4 sets. 动作要轻缓,然后抬起。现在我们重复做5次,每组动作休息2分钟,然后继续做另外4组。
Then we went into a barbell hip thrust. Use a mat here. I want the barbell to be just below your hip bone here. 接下去要做一个胯部推杠铃的动作。这要用到垫子。杠铃要放在你的胯骨下方。
So your shoulder blades are sat on the box here. Keep your stomach strong. 你的肩部要靠在这边的盒子上,保持腹部收紧。
And all we’ll do is power up until you’re horizontal. Squeeze up, come back down. 我们要做的是,抬起胯部直到让身体呈水平状态。用力挺起,然后放下。
Stay strong, there we go, just until there. 保持紧绷,继续,在这保持住。
Weight should not be the concern at the starting point. 体重不是一开始就需要注意的问题。
It should be, whether you can do each exercise with the correct technique. 需要注意的是,你是否每个训练都做到位了。
Making sure that our knees and feet are in line with the hips. Drive the force through your heels. 确保你的膝盖,双脚都和胯部在同一条直线上。用脚跟发力。
Squeeze your glutes at the top of the move. Up! Good, back up. One more! 抬到最高时收紧臀部。向上!很好,放下。再来一次!
Again we work on a 5 rep basis, where we’re going to do 5 reps and we’re going to do 4 sets, 2 minutes rest in between each set. 动作重复5次是一组,我们还要做5次,然后再做4组,每组动作休息2分钟。
Position the foot just on the edge of the box, and we’re going to drive up off this leg. Power up, land back down. 把脚放在盒子上,然后用力跳起。跳起,恢复。
We want to see that knee drive through. Keep this strong, don’t let the hips rotate either side. Nice and strong. 我们要看到膝盖用力,腹部保持紧绷,不要让胯部向两侧转动。动作要标准有力。 00:01:40.10,00:01:48.00 Up, one. Two, get up. Last one! Three. So you do three reps on this side, three reps on that side, two minutes rest. 跳起,一,二,抬起身。最后一个!三。左腿的动作重复三次,右腿的动作也要做三次。休息两分钟。
Again, we’re giving that four sets in total, and just looking for good technique and for him to be as explosive as possible. 我们再做一次全部的4组动作,动作一定要做到位,要让他尽可能地练出爆发力。