First swing the ball with your right hand.
Pass the ball with his left hand.
Then swing the ball with your right hand.
Swapping his right hand for his left hand, and his left hand for his right hand, Lu Ke devoted himself to the training with full concentration and focus, truly interpreting what "dance on the wire rope" is called. Every movement must be careful and careful, and then use all his strength to control your balance.
Gradually, Lu Ke got on the right track.
Tolbert turned to look at the others, "What are you waiting for? You can start training now. Logan and Marcus, Aldon and Eric, you practice in groups."
"Kevin, are you kidding us?" Even Rhett, who was fearless, stuttered a little, "How... how on earth are we going to do this?"
"Use the muscles of the inner thighs and the strength of the waist and abdomen." Tolbert said simply, using his hands to indicate body parts, "This is specially used to train core strength."
"For Bambi, this is to ensure that when he encounters impact or collision interference, his pocket steps can still remain stable and win more time to observe the passing target. And for you, the same, when encountering a tackle or collision, When defending against each other, the stability of your core strength can give you more advantages." Tolbert explained in detail, "This training is very difficult, and the emphasis is on persistence. You can give it a try. If you can adapt If so, you can stick to it for a long time in the future, which requires more energy and investment than weight training.”
Before Rhett could continue to protest, Tolbert clapped his hands and said, "Start practicing now, no nonsense."
Rhett and Aldon exchanged glances, only to find that Aldon took off his sneakers without any hesitation and was ready to start on the spot. This made Rhett also full of questions.
"What's wrong?" Aldon noticed Red's gaze, "Let's start now, otherwise we will miss the schedule."
"...Are you sure?" Rhett thought it was a fantasy.
Aldon didn't hesitate at all, "I'm sure. What, you're not sure?" He had to be sure that now, he had no way out, he could either grit his teeth and move forward, or it would be over - this was his final bottom line for himself.
Rhett felt challenged. In terms of athletic talent, he has never been afraid of any challenge. "Okay." Then Rhett also took off his shoes and socks.
This warm-up activity that trains core strength seems very difficult, but it is even more difficult in practice.
Standing on the fitness ball to maintain balance is already a difficult problem; after wrestling more than a dozen times in a row, I finally mastered some skills and finally succeeded in keeping myself on the fitness ball, but next, I still need to make some decisions. The swing of the arm to pass the ball is simply forcing the opponent to do something difficult.
But Reed and Aldon are both players who entered the league with the aura of "genius". In terms of physical talent, they have never lost to anyone. How could they give up easily?
Seeing that Logan, who was selected in the third round, and Marcus, who was selected in the sixth round, both succeeded one after another, not to mention that Lu Ke, who was defeated that year, showed excellent control, and both were eliminated in the first round. The selected Red and Aldon felt more pressure. Both of them gritted their teeth and were unwilling to show weakness.
Aldon and Rhett were wrestling and roaring next to them, making it very lively; but Lu Ke was not affected at all and continued to complete his training program without any distractions.
First, stand and wave your arms, pass the ball for thirty groups with your left hand and thirty groups with your right hand. The training content is repetitive, but the real difficulty is not to drop the equipment. Once it slips off the fitness ball, you must start again. It is only over when you complete thirty sets of left and right hands in one go.
Then he knelt and waved his arms, keeping his balance with his knees on the fitness ball, and then started swinging and passing training again. There were also 30 sets for the left and right hands, and no interruption was allowed.
After the entire set of movements was completed, the first warm-up program was completed. When I left the fitness ball, my forehead and back were already covered with sweat.
On the surface, it looks like a relatively static training, but the actual energy consumption of the body is no less than dynamic training such as running, and it is even more intense.
This is a training program that has just been changed this season. Although nearly three months have passed, Lu Ke still has to mobilize his whole body strength to complete every training. He is still not fully adapted to the training intensity. This is very important for core strength. And the training effect on balance ability is very outstanding.
"Rest for two minutes." Tolbert turned to tell Lu Ke, and then his attention began to focus on the other four players, making sure that they had all completed the training of standing arm swings, "You too, now take a rest. minutes and then move on to the next project.”
"Wait a minute, Bambi just completed the kneeling training, didn't he?" Red's desire to win began to burn brightly, and he said without admitting defeat.
Tolbert glanced at Red, "Are you sure you want to follow Bambi's training weight?"
"Of course!" Rhett said without any hesitation, then turned to look at Aldon, "What about you?"
Aldon, who had hardly spoken so far today, hesitated for a moment, but nodded in affirmation.
Red then looked at Logan and Marcus, but saw Logan immediately shook his head and said without any hesitation, "Please do it yourself, don't worry about us." He was not interested in self-abuse.
Marcus also nodded in agreement.
Tolbert didn't say anything more, "Okay, you can continue, change your standing position to a kneeling position, keep your upper body straight, and then wave your left and right hands thirty times each."
In fact, there are skills to training with fitness balls. Once you master the skills, you won't fall down frequently; although the arm swing passing movement is difficult, both Red and Aldon are players with outstanding physical talents. As long as you avoid being impatient, completing the training task is not a problem. .
After both Rhett and Aldon completed the kneeling position training, Rhett wiped the little sweat on his forehead and raised his chin towards Tolbert, as if to say: Look, I have completed it so well. easy! The embarrassment and panic at the beginning was just because I was not familiar with the project. So what, I am better than Lu Ke, right?
Looking at Rhett, who was as competitive as a child, and Aldon, who secretly gritted his teeth and persisted, Tolbert couldn't help but smile.
When Rhett and Aldon completed the kneeling position training, Lu Ke was already involved in the next training event - which also looked like an acrobatic performance.
First, Lu Ke lay flat on the yoga mat in a large font, with his limbs and torso completely touching the ground.
Next, Tolbert poured half a cup of water from a disposable paper cup and placed it on a square tray.
Again, Lu Ke raised his right hand, making it into a fist, with the palm of his hand facing down, using the second knuckles of his four fingers to form a platform; Tolbert placed the tray on the platform.
Then, training begins.
Lu Ke needs to bend his right leg, use his right leg and left hand as support, use the power of his right shoulder to lift his upper body, and maintain the balance of the water glass; use the power of his left hand to fully support his body, while straightening his right hand, and continue to lift the body. Raise the tray high; then, tighten your waist and abdomen to exert force, lift the entire body, retract and fold the left leg, bypass the support point of the right leg, pass under the body, showing a bent knee shape, and support the ground with the left knee , left hand off the ground, and finally stood up completely.
This is the first stage; the second stage is to return along the original path and return to the initial position of lying flat on the ground. After finishing the action on the right side, the next step is the action on the left side, which is also divided into the first stage and the second stage.
But compared to the right side that I am accustomed to using, the left side has become more difficult. The entire balance is not easy to master. The habit of the body's center of gravity still has an inevitable impact.
No water should be spilled during the whole process, let alone the water glass knocked over. If you make a mistake, you have to start all over again. The left and right sides are superimposed and the two phases are completed, which is considered a set of training; and the entire warm-up needs to be completed in ten sets, and the requirements of each set are completed in one go, without mistakes or interruptions.
Lu Ke was completely immersed in training and did not notice other situations around him, but Red and Aldon were on the verge of dislocating their jaws - and Logan and Marcus had also found an open space and started to training part.
Tolbert came to Rhett and Aldon, "This is also a balance training, but it is more of a concentration training. Your eyes must follow the water glass throughout the process and adjust your body according to the balance change of the water glass. This is important for fierce competitions. Concentration in the situation is very effective and ensures that you can focus on the target, whether it is the ball or the player."
"How about it, are you ready? When you are ready, you can find an open space by yourselves, and then I will pour water." Tolbert said lightly.
Rhett was completely stunned, but Aldon gritted his teeth and nodded in affirmation towards Tolbert.
After Aldon started training, Rhett looked at Tolbert and said with surprise, "Is this Bambi's daily training?"
"Of course. Otherwise, what do you think it is? Bambi now needs to reduce strength training and train more core strength. In this way, he can polish the technical details. These trainings are very difficult and extremely important for the quarterback." Tolbert explained simply and clearly, "Actually, for safety guards, these exercises may not be completely suitable, but there is no problem as a warm-up exercise, and every muscle can feel the exercise. If you don't feel like it, , you don’t need to keep insisting.”
Tolbert was serious and had no intention of stimulating the generals. There was no need to specifically use Lu Ke's training items and content in the warm-up training.
But unexpectedly, Rhett's self-esteem and pride were suddenly aroused again, "No, I have no problem! I just came here to experience how difficult Bambi's warm-up training is!"
As he said that, Rhett couldn't help but clenched his fists, cheered up, put away his underestimated mentality, and prepared to face the challenge with 100% strength. He didn't believe it. How could he not be able to compare? Where is Lu Ke? At least in terms of physical fitness, he has absolute confidence in himself!
