最强输出2019-10-28 11:04:48发布于上海点灭只看此人举报1楼唉，我来总结这次张体测意外受伤事件，第一：体测主办机构和工作人员极其不职业，第二：体测需要更加灵活性和专业性，第三：张的深蹲动作完全不标准。PS：别拿他有伤来洗这个问题，因为他可以打热身赛可以打季前赛这种身体激烈碰撞的比赛。唉，我来总结这次张体测意外受伤事件，第一：体测主办机构和工作人员极其不职业，第二：体测需要更加灵活性和专业性，第三：张的深蹲动作完全不标准。PS：别拿他有伤来洗这个问题，因为他可以打热身赛可以打季前赛这种身体激烈碰撞的比赛。亮了(29)回复中国男足必进世界杯2019-10-28 11:09:05发布于广东点灭只看此人举报2楼NBA一般不练深蹲的，那个著名训练师mike不是说过吗，不建议练深蹲，哎深蹲这个东西本来就有很大争议，争来争去没意思，就max 那个受伤和深蹲没关系NBA一般不练深蹲的，那个著名训练师mike不是说过吗，不建议练深蹲，哎深蹲这个东西本来就有很大争议，争来争去没意思，就max 那个受伤和深蹲没关系亮了(2)回复查看评论(4)绝世神装引领风暴2019-10-28 11:11:24发布于广东点灭只看此人举报3楼深蹲的目的是练力量，有没有必要看是否需要。因为一个人受伤而取消深蹲才是不必要。
如果一个篮球员从来不深蹲，照样能在世界大赛抢20个篮板，那么他真的不需要练深蹲的。
引申开来，如果一个篮球员从来不训练，天天通宵打游戏还能在世界大赛场均30+10，那么他真的不需要训练了。深蹲的目的是练力量，有没有必要看是否需要。因为一个人受伤而取消深蹲才是不必要。
如果一个篮球员从来不深蹲，照样能在世界大赛抢20个篮板，那么他真的不需要练深蹲的。
引申开来，如果一个篮球员从来不训练，天天通宵打游戏还能在世界大赛场均30+10，那么他真的不需要训练了。亮了(76)回复查看评论(4)lzb22019-10-28 11:12:21发布于天津点灭只看此人举报4楼结合自身条件，感觉篮球运动员半蹲的比较多结合自身条件，感觉篮球运动员半蹲的比较多亮了(2)回复查看评论(1)月夜名古屋楼主2019-10-28 11:13:28发布于广东点灭只看此人举报5楼引用 @中国男足必进世界杯 发表的:只看此人NBA一般不练深蹲的，那个著名训练师mike不是说过吗，不建议练深蹲，哎深蹲这个东西本来就有很大争议，争来争去没意思，就max 那个受伤和深蹲没关系NBA一般不练深蹲的，那个著名训练师mike不是说过吗，不建议练深蹲，哎深蹲这个东西本来就有很大争议，争来争去没意思，就max 那个受伤和深蹲没关系很少，可能休赛期才会有深蹲训练。一般是青少年时期会练。
很少，可能休赛期才会有深蹲训练。一般是青少年时期会练。
亮了(1)回复查看评论(1)月夜名古屋楼主2019-10-28 11:14:42发布于广东点灭只看此人举报6楼引用 @中国男足必进世界杯 发表的:只看此人NBA一般不练深蹲的，那个著名训练师mike不是说过吗，不建议练深蹲，哎深蹲这个东西本来就有很大争议，争来争去没意思，就max 那个受伤和深蹲没关系NBA一般不练深蹲的，那个著名训练师mike不是说过吗，不建议练深蹲，哎深蹲这个东西本来就有很大争议，争来争去没意思，就max 那个受伤和深蹲没关系他主要是腰本身有伤，而且深蹲对下背（腰）要求很高。所有就成那样了
他主要是腰本身有伤，而且深蹲对下背（腰）要求很高。所有就成那样了
亮了(3)回复查看评论(1)纪学仕2019-10-28 11:15:02发布于上海点灭只看此人举报7楼那就建议篮协取消深蹲呗，合不合理，我想姚比我们球迷清楚多了那就建议篮协取消深蹲呗，合不合理，我想姚比我们球迷清楚多了亮了(0)回复邦纳之父2019-10-28 11:15:31发布于北京点灭只看此人举报8楼篮球运动臀腿那么多不做深蹲训练是不可想象的。但是极大重量的深蹲有可能是不做的，因为这样会减弱球员的单腿发力能力。篮球运动员的腿部力量训练应该是围绕单腿发力来进行的，而不是双腿。
可能内线球员双腿发力会稍微多一些。篮球运动臀腿那么多不做深蹲训练是不可想象的。但是极大重量的深蹲有可能是不做的，因为这样会减弱球员的单腿发力能力。篮球运动员的腿部力量训练应该是围绕单腿发力来进行的，而不是双腿。
可能内线球员双腿发力会稍微多一些。亮了(1)回复中国男足必进世界杯2019-10-28 11:15:31发布于广东点灭只看此人举报9楼引用 @月夜名古屋 发表的:只看此人很少，可能休赛期才会有深蹲训练。一般是青少年时期会练。
很少，可能休赛期才会有深蹲训练。一般是青少年时期会练。
黑人一般都不会练这些粗力量的，更追求协调黑人一般都不会练这些粗力量的，更追求协调亮了(0)回复中国男足必进世界杯2019-10-28 11:16:26发布于广东点灭只看此人举报10楼引用 @lzb2 发表的:只看此人结合自身条件，感觉篮球运动员半蹲的比较多结合自身条件，感觉篮球运动员半蹲的比较多所以都是箱式深蹲，屁股那放一个箱子不让你蹲下去所以都是箱式深蹲，屁股那放一个箱子不让你蹲下去亮了(0)回复核心稳定2019-10-28 11:17:00发布于吉林点灭只看此人举报11楼引用 @中国男足必进世界杯 发表的:只看此人NBA一般不练深蹲的，那个著名训练师mike不是说过吗，不建议练深蹲，哎深蹲这个东西本来就有很大争议，争来争去没意思，就max 那个受伤和深蹲没关系NBA一般不练深蹲的，那个著名训练师mike不是说过吗，不建议练深蹲，哎深蹲这个东西本来就有很大争议，争来争去没意思，就max 那个受伤和深蹲没关系CBA体测的除了叫深蹲，其他地方和深蹲完全不是一种东西CBA体测的除了叫深蹲，其他地方和深蹲完全不是一种东西亮了(17)回复JJWATT11032019-10-28 16:52:39发布于湖南点灭只看此人举报12楼引用 @绝世神装引领风暴 发表的:只看此人深蹲的目的是练力量，有没有必要看是否需要。因为一个人受伤而取消深蹲才是不必要。
如果一个篮球员从来不深蹲，照样能在世界大赛抢20个篮板，那么他真的不需要练深蹲的。
引申开来，如果一个篮球员从来不训练，天天通宵打游戏还能在世界大赛场均30+10，那么他真的不需要训练了。深蹲的目的是练力量，有没有必要看是否需要。因为一个人受伤而取消深蹲才是不必要。
如果一个篮球员从来不深蹲，照样能在世界大赛抢20个篮板，那么他真的不需要练深蹲的。
引申开来，如果一个篮球员从来不训练，天天通宵打游戏还能在世界大赛场均30+10，那么他真的不需要训练了。你说的这种人，不就是奥尼尔张伯伦那几个天赋怪么，看似合理，但拿来做一个问题讨论的答案，属实耍流氓啊。根本没有实际意义，太罕见你说的这种人，不就是奥尼尔张伯伦那几个天赋怪么，看似合理，但拿来做一个问题讨论的答案，属实耍流氓啊。根本没有实际意义，太罕见亮了(4)回复查看评论(1)AYIEOO2019-10-28 18:01:38发布于北京点灭只看此人举报13楼高个子除非身材特别适合深蹲，否则不该以深蹲为主
SQUATS FOR BASKETBALL PLAYERS: A NO NO?
October 7, 2013 by tjallan Leave a Comment
Barbell Squatting For Basketball Players
We don’t barbell squat. Actually to be correct, we do not barbell squat initially. For many of our basketball players, we don’t incorporate barbell squats into their training programs for at least 3 months. Many don’t squat for 6-8 months. Why? It’s simple. The risks outweigh the rewards.
5 Reasons basketball players shouldn’t squat
1. Long Femurs = Bad Backs
The longer the femur, the worse the squatter. Watch a tall athlete squat, and you’ll see the stress they put on their lower back. It’s extremely hard for a tall athlete not to lean forward during the squat, especially if the strength coach erroneously demands parallel squatting for athletes no matter the skill level or size of the player. Remember, we’re coaching basketball players that strength train, not weightlifters that play basketball. Our primary goal is to keep them on the court as much as possible.
Solution: Single leg split squats, rear foot elevated split squats, single leg squats
2. Lack of core stability
Almost every basketball player that comes through our doors has a weak core. If a player’s core is weak, how can he transfer the energy from the ground through his body? With the squat, a weak core translates into poor form and decreased range of motion.
Our solution: Anti-extension core work (planks, rollouts, etc), anti-flexion core work (side planks, 1 arm farmer’s walks, etc), and anti-rotation core work (pallof press, chops, lifts, etc).
3. Lack of mobility
This problem is more common with our male basketball players than our female players. Most male basketball players severely lack the mobility to squat properly in their ankles, hips, and t-spine. If they lack the necessary mobility in those areas, they’ll find it somewhere else. More often than not, it’s in their lower backs and knees, which is not ideal to say the least.
Our solution: Ankles (Wall Ankle mobs), Hips (Rock backs, Kneeling Adductor Rocks, Goblet Squats, KB Windmills, etc), and T-Spine (Bench T-Spine Ext, Lying Windmills, Bretzel, etc).
4. Lack of range of motion
Most basketball players don’t squat deep enough to get the full benefit of squats, especially when they’re squatting to improve their vertical jump. Strength coach Charles Poliquin reviewed a study looking at this phenomenon.
When an athlete performs a partial squat, although he may think he is performing a full range squat, he’s primarily working his quadriceps. The glutes and hamstrings, although worked, are not worked maximally until the athlete gets deep into the squat. It’s those two muscles, along with the rest of the posterior chain, that we focus on to get athletes to jump higher and be more explosive. The quadriceps are important, but most of our athletes quadricep strength far exceed their glute and hamstring strength. Hammer the posterior chain and their vertical jumps will explode.
Our solution: Squats, if done correctly, to femur parallel, trap bar deadlifts, hip thrusts, single leg deadlifts, glute bridges, valslide reverse lunge
5. Hardgainers, volume, intensity, and overtraining
We train mostly high school basketball players. Thus, 9 times out of 10, their diets stink, their sleep schedules are erratic, they’re ectomorphs by nature, and they play multiple sports year round. On top of all of that, they usually need to spend more time on their sport skill practice than getting stronger. So I’m a minimalist. I only have a small amount of time to get them as strong as possible without negatively affecting their sports performance.
I love the work of Pavel, Dan John, Jason Ferruggia, and Stuart McRobert. Like me, they are all minimalists. They believe in the minimum effective dose: the exact amount needed to accomplish your goal and not an ounce of volume and intensity over it. After the majority of my workouts, my athletes will leave refreshed. Every once in awhile I’ll really work them, and they’ll leave sore and tired, but those workouts are rare. Ectomorphs by nature recover poorly. They grow when they rest, and they need as much rest as possible. Kill them in the weightroom each session, and they’ll be overtrained quickly. They’re not these Division 1 mesomorphs you see playing college football on Saturdays that have muscle on top of muscle. Don’t train like them.
Our Solution: We train the trap bar heavy and train the squat as our single-leg training. We’ve found training both the deadlift and squat heavy in the same week impedes recovery.
查了下 好像美国这边不会给篮球运动员训练深蹲，会用一些替代的办法训练下肢，大部分的说法都是类似上面这篇文章的。
http://blog.lakers.com/lakers/2012/09/28/being-an-nba-strength-coach/
这是一个湖人训练师的说法，整体来说这些人是觉得让球员练习完整的深蹲 风险大于收益。
MT: How would you define your approach to being an NBA strength and conditioning coach?
DiFrancesco: My overall approach is to try and keep everything as simple as possible. In our industry, there is a lot of crazy, YouTube training going on. An exercise becomes popular because it looks cool, and it spreads on social media and trainers decide to try it with their athletes. But for me, I need to know why I’m doing every single thing I’m doing. There is always a risk/reward. Anything you do in the weight room poses a risk of an injury if you do it wrong, if it’s too much or too heavy, but can also benefit an athlete if done correctly. If I can’t immediately find an answer for why I’m doing a certain exercise, I won’t do it. Fundamentally, with my background in physical therapy, I’m always looking at basic movement patterns. Can they do a basic squat? Can they do a basic single-leg dead lift patter? That gives me a road map with every player I’ll work with, and I’m not going to do anything extreme until I really figure out the movement patterns.
MT: You hear stories about athletes squatting absurd amounts of weight, only to injure themselves in the process. Where’s the balance?
DiFrancesco: That’s back to the risk/reward. Do we blow out a guy’s (back) because he wanted to squat 400 pounds? Congrats, but you won’t be able to do half of that for the rest of your life. We’d have to take a huge risk to get there, and an injury could result. Typically there aren’t bad exercises, there is just bad application of exercises. Especially at the NBA level, I cannot afford to injure players on my end. If a guy gets really sore on a given day and all he did was lift and shoot, then that could mean I (pushed too hard). What I do or don’t do can either protect the players or make them more susceptible to an unnecessary contact injury. I’m very cognizant of players improving performance wise and physically, but just not at the expense of an injury.
令一个高中球队力量训练师的说法，他说nba力量训练师很多觉得高个球员没法正确的深蹲，所以就不应该深蹲，他自己是建议练习，但也说了不一定是传统的深蹲。
https://plaeperform.com/2017/04/basketball-strength/
The squat is the number one movement in all of my strength programs, including my basketball program. I tell my players that athletes are built from the ground up. If they want to run fast and jump high, they must have a strong base, and that all starts with the squat exercise.
The squat exercise has gotten a bad reputation from some basketball strength coaches and physical therapists who believe that tall players shouldn’t squat because they cannot do it properly. However, when I say the squat exercise is the number one movement in my strength program, I am not talking only about the back squat. Depending on their current level, my athletes may use a front squat, a goblet or dumbbell squat, or just an air squat. We put all of our athletes through a squat progression and only advance them when they’ve demonstrated proficiency in each movement.高个子除非身材特别适合深蹲，否则不该以深蹲为主
SQUATS FOR BASKETBALL PLAYERS: A NO NO?
October 7, 2013 by tjallan Leave a Comment
Barbell Squatting For Basketball Players
We don’t barbell squat. Actually to be correct, we do not barbell squat initially. For many of our basketball players, we don’t incorporate barbell squats into their training programs for at least 3 months. Many don’t squat for 6-8 months. Why? It’s simple. The risks outweigh the rewards.
5 Reasons basketball players shouldn’t squat
1. Long Femurs = Bad Backs
The longer the femur, the worse the squatter. Watch a tall athlete squat, and you’ll see the stress they put on their lower back. It’s extremely hard for a tall athlete not to lean forward during the squat, especially if the strength coach erroneously demands parallel squatting for athletes no matter the skill level or size of the player. Remember, we’re coaching basketball players that strength train, not weightlifters that play basketball. Our primary goal is to keep them on the court as much as possible.
Solution: Single leg split squats, rear foot elevated split squats, single leg squats
2. Lack of core stability
Almost every basketball player that comes through our doors has a weak core. If a player’s core is weak, how can he transfer the energy from the ground through his body? With the squat, a weak core translates into poor form and decreased range of motion.
Our solution: Anti-extension core work (planks, rollouts, etc), anti-flexion core work (side planks, 1 arm farmer’s walks, etc), and anti-rotation core work (pallof press, chops, lifts, etc).
3. Lack of mobility
This problem is more common with our male basketball players than our female players. Most male basketball players severely lack the mobility to squat properly in their ankles, hips, and t-spine. If they lack the necessary mobility in those areas, they’ll find it somewhere else. More often than not, it’s in their lower backs and knees, which is not ideal to say the least.
Our solution: Ankles (Wall Ankle mobs), Hips (Rock backs, Kneeling Adductor Rocks, Goblet Squats, KB Windmills, etc), and T-Spine (Bench T-Spine Ext, Lying Windmills, Bretzel, etc).
4. Lack of range of motion
Most basketball players don’t squat deep enough to get the full benefit of squats, especially when they’re squatting to improve their vertical jump. Strength coach Charles Poliquin reviewed a study looking at this phenomenon.
When an athlete performs a partial squat, although he may think he is performing a full range squat, he’s primarily working his quadriceps. The glutes and hamstrings, although worked, are not worked maximally until the athlete gets deep into the squat. It’s those two muscles, along with the rest of the posterior chain, that we focus on to get athletes to jump higher and be more explosive. The quadriceps are important, but most of our athletes quadricep strength far exceed their glute and hamstring strength. Hammer the posterior chain and their vertical jumps will explode.
Our solution: Squats, if done correctly, to femur parallel, trap bar deadlifts, hip thrusts, single leg deadlifts, glute bridges, valslide reverse lunge
5. Hardgainers, volume, intensity, and overtraining
We train mostly high school basketball players. Thus, 9 times out of 10, their diets stink, their sleep schedules are erratic, they’re ectomorphs by nature, and they play multiple sports year round. On top of all of that, they usually need to spend more time on their sport skill practice than getting stronger. So I’m a minimalist. I only have a small amount of time to get them as strong as possible without negatively affecting their sports performance.
I love the work of Pavel, Dan John, Jason Ferruggia, and Stuart McRobert. Like me, they are all minimalists. They believe in the minimum effective dose: the exact amount needed to accomplish your goal and not an ounce of volume and intensity over it. After the majority of my workouts, my athletes will leave refreshed. Every once in awhile I’ll really work them, and they’ll leave sore and tired, but those workouts are rare. Ectomorphs by nature recover poorly. They grow when they rest, and they need as much rest as possible. Kill them in the weightroom each session, and they’ll be overtrained quickly. They’re not these Division 1 mesomorphs you see playing college football on Saturdays that have muscle on top of muscle. Don’t train like them.
Our Solution: We train the trap bar heavy and train the squat as our single-leg training. We’ve found training both the deadlift and squat heavy in the same week impedes recovery.
查了下 好像美国这边不会给篮球运动员训练深蹲，会用一些替代的办法训练下肢，大部分的说法都是类似上面这篇文章的。
http://blog.lakers.com/lakers/2012/09/28/being-an-nba-strength-coach/
这是一个湖人训练师的说法，整体来说这些人是觉得让球员练习完整的深蹲 风险大于收益。
MT: How would you define your approach to being an NBA strength and conditioning coach?
DiFrancesco: My overall approach is to try and keep everything as simple as possible. In our industry, there is a lot of crazy, YouTube training going on. An exercise becomes popular because it looks cool, and it spreads on social media and trainers decide to try it with their athletes. But for me, I need to know why I’m doing every single thing I’m doing. There is always a risk/reward. Anything you do in the weight room poses a risk of an injury if you do it wrong, if it’s too much or too heavy, but can also benefit an athlete if done correctly. If I can’t immediately find an answer for why I’m doing a certain exercise, I won’t do it. Fundamentally, with my background in physical therapy, I’m always looking at basic movement patterns. Can they do a basic squat? Can they do a basic single-leg dead lift patter? That gives me a road map with every player I’ll work with, and I’m not going to do anything extreme until I really figure out the movement patterns.
MT: You hear stories about athletes squatting absurd amounts of weight, only to injure themselves in the process. Where’s the balance?
DiFrancesco: That’s back to the risk/reward. Do we blow out a guy’s (back) because he wanted to squat 400 pounds? Congrats, but you won’t be able to do half of that for the rest of your life. We’d have to take a huge risk to get there, and an injury could result. Typically there aren’t bad exercises, there is just bad application of exercises. Especially at the NBA level, I cannot afford to injure players on my end. If a guy gets really sore on a given day and all he did was lift and shoot, then that could mean I (pushed too hard). What I do or don’t do can either protect the players or make them more susceptible to an unnecessary contact injury. I’m very cognizant of players improving performance wise and physically, but just not at the expense of an injury.
令一个高中球队力量训练师的说法，他说nba力量训练师很多觉得高个球员没法正确的深蹲，所以就不应该深蹲，他自己是建议练习，但也说了不一定是传统的深蹲。
https://plaeperform.com/2017/04/basketball-strength/
The squat is the number one movement in all of my strength programs, including my basketball program. I tell my players that athletes are built from the ground up. If they want to run fast and jump high, they must have a strong base, and that all starts with the squat exercise.
The squat exercise has gotten a bad reputation from some basketball strength coaches and physical therapists who believe that tall players shouldn’t squat because they cannot do it properly. However, when I say the squat exercise is the number one movement in my strength program, I am not talking only about the back squat. Depending on their current level, my athletes may use a front squat, a goblet or dumbbell squat, or just an air squat. We put all of our athletes through a squat progression and only advance them when they’ve demonstrated proficiency in each movement.亮了(4)回复查看评论(1)彪之炼金术师2019-10-28 19:14:12发布于广东点灭只看此人举报14楼引用 @绝世神装引领风暴 发表的:只看此人深蹲的目的是练力量，有没有必要看是否需要。因为一个人受伤而取消深蹲才是不必要。
如果一个篮球员从来不深蹲，照样能在世界大赛抢20个篮板，那么他真的不需要练深蹲的。
引申开来，如果一个篮球员从来不训练，天天通宵打游戏还能在世界大赛场均30+10，那么他真的不需要训练了。深蹲的目的是练力量，有没有必要看是否需要。因为一个人受伤而取消深蹲才是不必要。
如果一个篮球员从来不深蹲，照样能在世界大赛抢20个篮板，那么他真的不需要练深蹲的。
引申开来，如果一个篮球员从来不训练，天天通宵打游戏还能在世界大赛场均30+10，那么他真的不需要训练了。同意，刷题是为了提高成绩，同理。。。。。。
同意，刷题是为了提高成绩，同理。。。。。。
亮了(0)回复物壮老2019-10-28 19:45:02发布于广东点灭只看此人举报15楼楼主就是个半桶水就别来说教了，深蹲被称为“动作之王”，任何力量项目的日常训练都不能逃避它——尤其是：举重、力量举、柔道、摔跤、铅球、大力士、赛艇……除非有特殊伤病，否则，深蹲绝对应该是增强力量的主打动作。硬拉属于什么都练到，但什么都没练好的动作，箭步蹲还不如负重箭步行走，臀桥很多人没做到位，包括字母哥，欺骗性大重量让训练效果打了很大折扣……总而言之，如果想要最好的效果，深蹲就是必须的楼主就是个半桶水就别来说教了，深蹲被称为“动作之王”，任何力量项目的日常训练都不能逃避它——尤其是：举重、力量举、柔道、摔跤、铅球、大力士、赛艇……除非有特殊伤病，否则，深蹲绝对应该是增强力量的主打动作。硬拉属于什么都练到，但什么都没练好的动作，箭步蹲还不如负重箭步行走，臀桥很多人没做到位，包括字母哥，欺骗性大重量让训练效果打了很大折扣……总而言之，如果想要最好的效果，深蹲就是必须的亮了(7)回复查看评论(1)巅峰版卡戴珊2019-10-29 01:11:58发布于四川点灭只看此人举报16楼兄弟 求个第一张无水印原图 谢谢！兄弟 求个第一张无水印原图 谢谢！亮了(1)回复月夜名古屋楼主2019-10-29 07:36:01发布于广东点灭只看此人举报17楼引用 @物壮老 发表的:只看此人楼主就是个半桶水就别来说教了，深蹲被称为“动作之王”，任何力量项目的日常训练都不能逃避它——尤其是：举重、力量举、柔道、摔跤、铅球、大力士、赛艇……除非有特殊伤病，否则，深蹲绝对应该是增强力量的主打动作。硬拉属于什么都练到，但什么都没练好的动作，箭步蹲还不如负重箭步行走，臀桥很多人没做到位，包括字母哥，欺骗性大重量让训练效果打了很大折扣……总而言之，如果想要最好的效果，深蹲就是必须的楼主就是个半桶水就别来说教了，深蹲被称为“动作之王”，任何力量项目的日常训练都不能逃避它——尤其是：举重、力量举、柔道、摔跤、铅球、大力士、赛艇……除非有特殊伤病，否则，深蹲绝对应该是增强力量的主打动作。硬拉属于什么都练到，但什么都没练好的动作，箭步蹲还不如负重箭步行走，臀桥很多人没做到位，包括字母哥，欺骗性大重量让训练效果打了很大折扣……总而言之，如果想要最好的效果，深蹲就是必须的你自己都说了除非有特殊伤病，各个领域的运动员会没有伤病？深蹲就是非常好的动作，但是出于伤病困扰或者预防伤病，NBA球员很少练。不要在微信公众号或者微博看几条信息就在这瞎说，无语了。
你自己都说了除非有特殊伤病，各个领域的运动员会没有伤病？深蹲就是非常好的动作，但是出于伤病困扰或者预防伤病，NBA球员很少练。不要在微信公众号或者微博看几条信息就在这瞎说，无语了。
亮了(3)回复查看评论(1)虎扑一云中燕2019-10-29 08:34:23发布于天津点灭只看此人举报18楼引用 @AYIEOO 发表的:只看此人高个子除非身材特别适合深蹲，否则不该以深蹲为主
SQUATS FOR BASKETBALL PLAYERS: A NO NO?
October 7, 2013 by tjallan Leave a Comment
Barbell Squatting For Basketball Players
We don’t barbell squat. Actually to be correct, we do not barbell squat initially. For many of our basketball players, we don’t incorporate barbell squats into their training programs for at least 3 months. Many don’t squat for 6-8 months. Why? It’s simple. The risks outweigh the rewards.
5 Reasons basketball players shouldn’t squat
1. Long Femurs = Bad Backs
The longer the femur, the worse the squatter. Watch a tall athlete squat, and you’ll see the stress they put on their lower back. It’s extremely hard for a tall athlete not to lean forward during the squat, especially if the strength coach erroneously demands parallel squatting for athletes no matter the skill level or size of the player. Remember, we’re coaching basketball players that strength train, not weightlifters that play basketball. Our primary goal is to keep them on the court as much as possible.
Solution: Single leg split squats, rear foot elevated split squats, single leg squats
2. Lack of core stability
Almost every basketball player that comes through our doors has a weak core. If a player’s core is weak, how can he transfer the energy from the ground through his body? With the squat, a weak core translates into poor form and decreased range of motion.
Our solution: Anti-extension core work (planks, rollouts, etc), anti-flexion core work (side planks, 1 arm farmer’s walks, etc), and anti-rotation core work (pallof press, chops, lifts, etc).
3. Lack of mobility
This problem is more common with our male basketball players than our female players. Most male basketball players severely lack the mobility to squat properly in their ankles, hips, and t-spine. If they lack the necessary mobility in those areas, they’ll find it somewhere else. More often than not, it’s in their lower backs and knees, which is not ideal to say the least.
Our solution: Ankles (Wall Ankle mobs), Hips (Rock backs, Kneeling Adductor Rocks, Goblet Squats, KB Windmills, etc), and T-Spine (Bench T-Spine Ext, Lying Windmills, Bretzel, etc).
4. Lack of range of motion
Most basketball players don’t squat deep enough to get the full benefit of squats, especially when they’re squatting to improve their vertical jump. Strength coach Charles Poliquin reviewed a study looking at this phenomenon.
When an athlete performs a partial squat, although he may think he is performing a full range squat, he’s primarily working his quadriceps. The glutes and hamstrings, although worked, are not worked maximally until the athlete gets deep into the squat. It’s those two muscles, along with the rest of the posterior chain, that we focus on to get athletes to jump higher and be more explosive. The quadriceps are important, but most of our athletes quadricep strength far exceed their glute and hamstring strength. Hammer the posterior chain and their vertical jumps will explode.
Our solution: Squats, if done correctly, to femur parallel, trap bar deadlifts, hip thrusts, single leg deadlifts, glute bridges, valslide reverse lunge
5. Hardgainers, volume, intensity, and overtraining
We train mostly high school basketball players. Thus, 9 times out of 10, their diets stink, their sleep schedules are erratic, they’re ectomorphs by nature, and they play multiple sports year round. On top of all of that, they usually need to spend more time on their sport skill practice than getting stronger. So I’m a minimalist. I only have a small amount of time to get them as strong as possible without negatively affecting their sports performance.
I love the work of Pavel, Dan John, Jason Ferruggia, and Stuart McRobert. Like me, they are all minimalists. They believe in the minimum effective dose: the exact amount needed to accomplish your goal and not an ounce of volume and intensity over it. After the majority of my workouts, my athletes will leave refreshed. Every once in awhile I’ll really work them, and they’ll leave sore and tired, but those workouts are rare. Ectomorphs by nature recover poorly. They grow when they rest, and they need as much rest as possible. Kill them in the weightroom each session, and they’ll be overtrained quickly. They’re not these Division 1 mesomorphs you see playing college football on Saturdays that have muscle on top of muscle. Don’t train like them.
Our Solution: We train the trap bar heavy and train the squat as our single-leg training. We’ve found training both the deadlift and squat heavy in the same week impedes recovery.
查了下 好像美国这边不会给篮球运动员训练深蹲，会用一些替代的办法训练下肢，大部分的说法都是类似上面这篇文章的。
http://blog.lakers.com/lakers/2012/09/28/being-an-nba-strength-coach/
这是一个湖人训练师的说法，整体来说这些人是觉得让球员练习完整的深蹲 风险大于收益。
MT: How would you define your approach to being an NBA strength and conditioning coach?
DiFrancesco: My overall approach is to try and keep everything as simple as possible. In our industry, there is a lot of crazy, YouTube training going on. An exercise becomes popular because it looks cool, and it spreads on social media and trainers decide to try it with their athletes. But for me, I need to know why I’m doing every single thing I’m doing. There is always a risk/reward. Anything you do in the weight room poses a risk of an injury if you do it wrong, if it’s too much or too heavy, but can also benefit an athlete if done correctly. If I can’t immediately find an answer for why I’m doing a certain exercise, I won’t do it. Fundamentally, with my background in physical therapy, I’m always looking at basic movement patterns. Can they do a basic squat? Can they do a basic single-leg dead lift patter? That gives me a road map with every player I’ll work with, and I’m not going to do anything extreme until I really figure out the movement patterns.
MT: You hear stories about athletes squatting absurd amounts of weight, only to injure themselves in the process. Where’s the balance?
DiFrancesco: That’s back to the risk/reward. Do we blow out a guy’s (back) because he wanted to squat 400 pounds? Congrats, but you won’t be able to do half of that for the rest of your life. We’d have to take a huge risk to get there, and an injury could result. Typically there aren’t bad exercises, there is just bad application of exercises. Especially at the NBA level, I cannot afford to injure players on my end. If a guy gets really sore on a given day and all he did was lift and shoot, then that could mean I (pushed too hard). What I do or don’t do can either protect the players or make them more susceptible to an unnecessary contact injury. I’m very cognizant of players improving performance wise and physically, but just not at the expense of an injury.
令一个高中球队力量训练师的说法，他说nba力量训练师很多觉得高个球员没法正确的深蹲，所以就不应该深蹲，他自己是建议练习，但也说了不一定是传统的深蹲。
https://plaeperform.com/2017/04/basketball-strength/
The squat is the number one movement in all of my strength programs, including my basketball program. I tell my players that athletes are built from the ground up. If they want to run fast and jump high, they must have a strong base, and that all starts with the squat exercise.
The squat exercise has gotten a bad reputation from some basketball strength coaches and physical therapists who believe that tall players shouldn’t squat because they cannot do it properly. However, when I say the squat exercise is the number one movement in my strength program, I am not talking only about the back squat. Depending on their current level, my athletes may use a front squat, a goblet or dumbbell squat, or just an air squat. We put all of our athletes through a squat progression and only advance them when they’ve demonstrated proficiency in each movement.高个子除非身材特别适合深蹲，否则不该以深蹲为主
SQUATS FOR BASKETBALL PLAYERS: A NO NO?
October 7, 2013 by tjallan Leave a Comment
Barbell Squatting For Basketball Players
We don’t barbell squat. Actually to be correct, we do not barbell squat initially. For many of our basketball players, we don’t incorporate barbell squats into their training programs for at least 3 months. Many don’t squat for 6-8 months. Why? It’s simple. The risks outweigh the rewards.
5 Reasons basketball players shouldn’t squat
1. Long Femurs = Bad Backs
The longer the femur, the worse the squatter. Watch a tall athlete squat, and you’ll see the stress they put on their lower back. It’s extremely hard for a tall athlete not to lean forward during the squat, especially if the strength coach erroneously demands parallel squatting for athletes no matter the skill level or size of the player. Remember, we’re coaching basketball players that strength train, not weightlifters that play basketball. Our primary goal is to keep them on the court as much as possible.
Solution: Single leg split squats, rear foot elevated split squats, single leg squats
2. Lack of core stability
Almost every basketball player that comes through our doors has a weak core. If a player’s core is weak, how can he transfer the energy from the ground through his body? With the squat, a weak core translates into poor form and decreased range of motion.
Our solution: Anti-extension core work (planks, rollouts, etc), anti-flexion core work (side planks, 1 arm farmer’s walks, etc), and anti-rotation core work (pallof press, chops, lifts, etc).
3. Lack of mobility
This problem is more common with our male basketball players than our female players. Most male basketball players severely lack the mobility to squat properly in their ankles, hips, and t-spine. If they lack the necessary mobility in those areas, they’ll find it somewhere else. More often than not, it’s in their lower backs and knees, which is not ideal to say the least.
Our solution: Ankles (Wall Ankle mobs), Hips (Rock backs, Kneeling Adductor Rocks, Goblet Squats, KB Windmills, etc), and T-Spine (Bench T-Spine Ext, Lying Windmills, Bretzel, etc).
4. Lack of range of motion
Most basketball players don’t squat deep enough to get the full benefit of squats, especially when they’re squatting to improve their vertical jump. Strength coach Charles Poliquin reviewed a study looking at this phenomenon.
When an athlete performs a partial squat, although he may think he is performing a full range squat, he’s primarily working his quadriceps. The glutes and hamstrings, although worked, are not worked maximally until the athlete gets deep into the squat. It’s those two muscles, along with the rest of the posterior chain, that we focus on to get athletes to jump higher and be more explosive. The quadriceps are important, but most of our athletes quadricep strength far exceed their glute and hamstring strength. Hammer the posterior chain and their vertical jumps will explode.
Our solution: Squats, if done correctly, to femur parallel, trap bar deadlifts, hip thrusts, single leg deadlifts, glute bridges, valslide reverse lunge
5. Hardgainers, volume, intensity, and overtraining
We train mostly high school basketball players. Thus, 9 times out of 10, their diets stink, their sleep schedules are erratic, they’re ectomorphs by nature, and they play multiple sports year round. On top of all of that, they usually need to spend more time on their sport skill practice than getting stronger. So I’m a minimalist. I only have a small amount of time to get them as strong as possible without negatively affecting their sports performance.
I love the work of Pavel, Dan John, Jason Ferruggia, and Stuart McRobert. Like me, they are all minimalists. They believe in the minimum effective dose: the exact amount needed to accomplish your goal and not an ounce of volume and intensity over it. After the majority of my workouts, my athletes will leave refreshed. Every once in awhile I’ll really work them, and they’ll leave sore and tired, but those workouts are rare. Ectomorphs by nature recover poorly. They grow when they rest, and they need as much rest as possible. Kill them in the weightroom each session, and they’ll be overtrained quickly. They’re not these Division 1 mesomorphs you see playing college football on Saturdays that have muscle on top of muscle. Don’t train like them.
Our Solution: We train the trap bar heavy and train the squat as our single-leg training. We’ve found training both the deadlift and squat heavy in the same week impedes recovery.
查了下 好像美国这边不会给篮球运动员训练深蹲，会用一些替代的办法训练下肢，大部分的说法都是类似上面这篇文章的。
http://blog.lakers.com/lakers/2012/09/28/being-an-nba-strength-coach/
这是一个湖人训练师的说法，整体来说这些人是觉得让球员练习完整的深蹲 风险大于收益。
MT: How would you define your approach to being an NBA strength and conditioning coach?
DiFrancesco: My overall approach is to try and keep everything as simple as possible. In our industry, there is a lot of crazy, YouTube training going on. An exercise becomes popular because it looks cool, and it spreads on social media and trainers decide to try it with their athletes. But for me, I need to know why I’m doing every single thing I’m doing. There is always a risk/reward. Anything you do in the weight room poses a risk of an injury if you do it wrong, if it’s too much or too heavy, but can also benefit an athlete if done correctly. If I can’t immediately find an answer for why I’m doing a certain exercise, I won’t do it. Fundamentally, with my background in physical therapy, I’m always looking at basic movement patterns. Can they do a basic squat? Can they do a basic single-leg dead lift patter? That gives me a road map with every player I’ll work with, and I’m not going to do anything extreme until I really figure out the movement patterns.
MT: You hear stories about athletes squatting absurd amounts of weight, only to injure themselves in the process. Where’s the balance?
DiFrancesco: That’s back to the risk/reward. Do we blow out a guy’s (back) because he wanted to squat 400 pounds? Congrats, but you won’t be able to do half of that for the rest of your life. We’d have to take a huge risk to get there, and an injury could result. Typically there aren’t bad exercises, there is just bad application of exercises. Especially at the NBA level, I cannot afford to injure players on my end. If a guy gets really sore on a given day and all he did was lift and shoot, then that could mean I (pushed too hard). What I do or don’t do can either protect the players or make them more susceptible to an unnecessary contact injury. I’m very cognizant of players improving performance wise and physically, but just not at the expense of an injury.
令一个高中球队力量训练师的说法，他说nba力量训练师很多觉得高个球员没法正确的深蹲，所以就不应该深蹲，他自己是建议练习，但也说了不一定是传统的深蹲。
https://plaeperform.com/2017/04/basketball-strength/
The squat is the number one movement in all of my strength programs, including my basketball program. I tell my players that athletes are built from the ground up. If they want to run fast and jump high, they must have a strong base, and that all starts with the squat exercise.
The squat exercise has gotten a bad reputation from some basketball strength coaches and physical therapists who believe that tall players shouldn’t squat because they cannot do it properly. However, when I say the squat exercise is the number one movement in my strength program, I am not talking only about the back squat. Depending on their current level, my athletes may use a front squat, a goblet or dumbbell squat, or just an air squat. We put all of our athletes through a squat progression and only advance them when they’ve demonstrated proficiency in each movement.说了这么多，你知道深蹲是什么样的吗？你去看看视频，体测那个蹲的高度只能算浅蹲，练半蹲都算不上～说了这么多，你知道深蹲是什么样的吗？你去看看视频，体测那个蹲的高度只能算浅蹲，练半蹲都算不上～亮了(2)回复查看评论(1)AYIEOO2019-10-29 10:27:41发布于北京点灭只看此人举报19楼引用 @虎扑一云中燕 发表的:只看此人说了这么多，你知道深蹲是什么样的吗？你去看看视频，体测那个蹲的高度只能算浅蹲，练半蹲都算不上～说了这么多，你知道深蹲是什么样的吗？你去看看视频，体测那个蹲的高度只能算浅蹲，练半蹲都算不上～体测那种幅度作为测试来说，我觉得是可以并且有一定参考价值的，只不过平常训练不会按照次数来进行训练体测那种幅度作为测试来说，我觉得是可以并且有一定参考价值的，只不过平常训练不会按照次数来进行训练亮了(1)回复物壮老2019-10-29 14:51:08发布于广东点灭只看此人举报20楼引用 @月夜名古屋 发表的:只看此人你自己都说了除非有特殊伤病，各个领域的运动员会没有伤病？深蹲就是非常好的动作，但是出于伤病困扰或者预防伤病，NBA球员很少练。不要在微信公众号或者微博看几条信息就在这瞎说，无语了。
你自己都说了除非有特殊伤病，各个领域的运动员会没有伤病？深蹲就是非常好的动作，但是出于伤病困扰或者预防伤病，NBA球员很少练。不要在微信公众号或者微博看几条信息就在这瞎说，无语了。
呵呵，举重运动员长年累月各种蹲，各种翻，各种伤后依然如是训练，你篮球运动员的伤就全是特殊伤病？特殊得太普遍了吧？从不练深蹲的球员因为下盘不稳股四头肌无力频频伤了膝盖的不在少数，比如奥登之流
胆小鬼都觉得自己很特殊，最后因为下肢无力伤了膝盖，就更以为自己特殊了呵呵，举重运动员长年累月各种蹲，各种翻，各种伤后依然如是训练，你篮球运动员的伤就全是特殊伤病？特殊得太普遍了吧？从不练深蹲的球员因为下盘不稳股四头肌无力频频伤了膝盖的不在少数，比如奥登之流
胆小鬼都觉得自己很特殊，最后因为下肢无力伤了膝盖，就更以为自己特殊了亮了(6)回复
友情链接：
Copyright © 2022 世界杯历史射手榜|世界杯 巴西|15537182780世界杯精彩聚焦站|15537182780.com All Rights Reserved.