"One, two, three, four! Two, two, three, four! Rhythm, rhythm! Pay attention to the rhythm! Snapped, steady! Four, two, three, four! Very good! Steady! Steady! Six, Two, three, four! Back! Yes! Back! Good! Do it again!”
It was still early spring, but the scorching golden sunshine was already shining on the entire stadium. A thin layer of sweat appeared on the surface of the red skin, irregularly refracting the sun's curves, messy and intertwined, There was a cloud of steam, and the smell of hormones began to spread among the green and tidy pastures.
Offseason training has officially begun.
Because of the Super Bowl championship, it was delayed by three weeks than expected, but compared to other professional players' schedules, it was still three weeks ahead of schedule.
This is unthinkable to many people. Not long ago, Lu Ke had just climbed to the top of the world, created a series of incredible records, and written a miracle that could not be surpassed or copied. At this time, there was no pride or complacency, at least he was full of confidence, but Lu Ke was still dedicated to it. Offseason training to prepare early for the start of next season.
This professional attitude alone is awe-inspiring!
Like last year, Lu Ke chose his offseason training venue at his alma mater, UCLA. The slightly different part is that the number of students who come to watch has obviously increased. Everyone is curious about what the rumored Lu Ke looks like. Does he have three heads and six arms? Or maybe there is a third eye?
However, despite being onlookers, the students still kept a polite distance and did not disturb Lu Ke's daily training, nor did they make noise to disrupt the training rhythm.
Lu Ke does not train alone. This year he has a lot more friends training with him.
In addition to JJ Watt, Logan Newman and Marcus Lynch, Ted Ginn, Mike Rupatti, Joe Stanley, Ahmed Brooks and Scott Tolsin They all joined Lu Ke and arrived at UCLA in advance to start offseason preparations. This was also nicknamed "Lu Ke Training Camp" by the news media.
Offseason training must be relaxed and relaxed. The team's official training camps include voluntary training camps, small training camps divided into teams and positions, and mandatory training camps. The fundamental purpose is to adjust the players to their best condition within three months. If players voluntarily start training in advance and actively improve their strength and condition, the team will certainly not object, but it does not recommend that players overtrain to avoid injuries.
Logically speaking, the team's training is already arduous. Many veterans or injured players skip the voluntary training camp directly, and only a few players will practice additional training in advance. Now, Lu Ke has successfully gathered a group of friends to start self-improvement in offseason training early, which is really rare.
When Logan browsed the news, he burst into tears and cried, "I didn't do it voluntarily! I didn't do it voluntarily!"
This year Lu Ke also invited Aldon Smith again.
Last year in the offseason, Aldon missed the invitation to joint training, and as a result he continued to cause trouble in the outside world. After learning about Lu Ke's offseason training plan, defensive coach Vic Fangio personally called Lu Ke. , hoping that Lu Ke can take Aldong into training together to avoid getting into trouble again.
Lu Ke nodded in agreement.
Unfortunately, Aldong once again rejected Lu Ke's invitation. He said that he had already started his vacation in Miami and had no plans to train during this offseason; however, he promised that he would return to San Francisco a week in advance to resume training in advance and prepare for the voluntary training camp.
Later, Lu Ke called Aldong again, but he stopped answering.
Lu Ke had nothing to do about this. He couldn't "press his head by force without drinking water." Logan and Marcus were close friends. Forced by Lu Ke's power, they both returned to the training ground of their alma mater. Prepare for next season; but Aldong is a young man with a strong personality and wanton publicity. Lu Ke does not have such appeal to "influence" the opponent, so he can only give up in the end.
This year’s offseason development training package, Lu Ke used it on Marcus Lynch and Joe Stanley respectively.
Marcus is a running back who can share Lu Ke's offensive burden and plays an important role in revitalizing the entire offensive team. Lu Ke also hopes that his friend can grow up quickly.
Stanley's offensive left tackle is responsible for Lu Ke's blind side protection.
After moving from the right tackle to the left side in the 2011 season, Stanley did not encounter a bottleneck. Instead, he soared like a rocket and truly found his own position. His overall performance was even more outstanding than in the 2011 season. He was among the team's best. Established his position as the absolute main force.
But after entering the playoffs, the San Francisco 49ers' offensive line has been repeatedly tested, especially on the blind side, where there are still some problems. Offensive left guard Mike Rupatti and offensive left tackle Joe Stanley still need to continue to improve, and we can now predict the challenges they will face next season.
Regarding the use of development training packages, between Rupati and Stanley, Lu Ke finally chose the latter.
First, Stanley's position is on the outside. Facing the pass rush of defensive ends or outside linebackers requires more skills - only in relative terms; second, Stanley is three years older than Rupadi, and his skills and His strength has basically taken shape, but he quickly adapted to his new position after changing positions last year and delivered top performance. This shows that his growth potential is actually higher than Rupadi.
So, the two development training packages were used.
As for Lu Ke himself, he still insists on training.
The situation in the new season will be different. The system will enter a dormant state and can only provide assistance but not help. Special skills have completely ceased to exist, which also means that Lu Ke needs to rely on himself more often.
In Lu Ke's arsenal, pocket footwork has been greatly improved, but it is still the weakest link and the most in need of improvement. During the offseason, he spent a lot of time training on pocket footwork.
That was it just now.
In previous training, Lu Ke focused on improvement and explosion, with sharp turns and stops at critical moments, sudden starts, short-distance sprints, and so on; in today's training, Lu Ke focused on stability and uniform speed, in chaotic situations. Among them, the emphasis is on the stability of the footsteps, creating a relatively stable structure for passing the ball, and maintaining the balance of the upper body.
Therefore, Lu Ke's training became mainly about control.
The steps that go back and forth between the rope ladders are not characterized by speed, but by completing lateral movements and vertical cross steps at a constant speed.
On the surface, it sounds like training becomes easier after slowing down; but the actual situation is that after slowing down, the coherence and fluency of the steps are lost, and in the process of rhythm switching and strength control It is easy to make mistakes, and often the muscles are used too hard, resulting in complete disorder of the steps.
control!
control!
control!
This became the core link in Lu Ke's training. At the same time, Lu Ke also realized that his control of core strength needed further training.
In the past three years, under the supervision of the system, Lu Ke has continued to practice yoga. Now yoga has become a basic item in daily training, used for various situations such as warming up, relaxing, and adjusting; unknowingly, , Lu Ke's core strength control has become more refined and tough, easily leading most professional players.
But if Lu Ke wants to further improve his pocket steps and mobile passing, he must not give up on core strength control training. After all, Lu Ke cannot become a running quarterback like Cam Newton or Russell Wilson. In the final analysis, pocket footwork training is to pave the way for running and passing.
It can be seen in the details that although the system has now entered a dormant state, Lu Ke's training habits have been fully developed in the past three years, and the daily training he insists on every day has built a lifestyle; more importantly, Lu Ke However, his knowledge system and training structure have gradually taken shape. His understanding of training and competition, pocket quarterback, tactical planning, etc. has penetrated into the brain in all aspects, which will undoubtedly become the greatest asset.
"Lu Ke, are you sure?"
"Yes, I'm sure." Lu Ke wiped the sweat from his forehead, nodded towards his personal trainer Andre Richardson, and then took the initiative to shout, "Logan, Marcus, can you come here?" ?"
Marcus trotted over directly.
However, Logan still hesitated for a moment and complained, "My training is too much! It's too much! I can't even move a finger now. God, I just want to lie down now." On the ground." But while complaining, he still walked over.
Lu Ke waved his hand nonchalantly, "Sorry, sorry, in that case, you should have a good rest. I'd better trouble Marcus." Then, Lu Ke ignored Logan and said directly to Marcus, " I need a little excitement for my footwork, let's have a game of dodgeball, you throw a football at me, throw it, and if you get hit, it's mine."
Although it is practicing dodgeball, the purpose is not to "dodge", but to practice the coordination of the feet and upper body when the football comes quickly. If you can get out of the way, that would be great; but if you are hit, Lu Ke You can’t speed up or lose your pace—
The actual pass rush and impact in the game is far more ferocious than in football.
Logan's eyes suddenly lit up. He could actually "beat" Lu Ke for free. He immediately started gearing up. "In order to help you train your pocket steps, I will give a little effort. This is what I should do. Why should you be polite to me? Marku and I We will work together with Si to ensure that the quality of your training reaches the standard.”
After saying that, as if he was worried that Lu Ke would regret it, Logan turned around, impatiently pulled a large basket of footballs over, and asked eagerly, "How about it? Shall we start now?" That bright His eyes were sparkling, and he could still see the fatigue and embarrassment from the training just now.
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