3) Method of Hip Joint Exercise
A) Sitting knee switch
This exercise is very easy exercise, so that you can do it while watching T.V even with subtitles. And this exercise is suitable for first exercise in the morning. First, sit down and put your both hands on the floor behind the body. And bend your both knees with 90 degrees and keep it while this exercise. Next, turn your both knees left and right (open and close) along the oblique line of hip joint. And other important points are below.
1) Don't rotate upper body together with hip joint rotation because it makes you difficult to lead the hip-joint-oblique-rotation efficiently. Incidentally, for that reason, to put the hands on the floor and fix it is important.
2) Hip-joint-open and Hip-joint-close are in correlation, that is, hip-joint-open of left leg leads hip-joint-close of right leg. And to understand and feel this correlation is one of the important theme of this exercise.
3) Have a consciousness of turning your hip joint along the oblique line of hip joint, and don't turn your leg on direction of parallel with your belt line.
4) As for counting way, one round trips is counted as two times. Because in the case of one round trip is counted as one time, counting way becomes like "one, one, two, two". And if you do so, it becomes different way from some of another exercises. As a result, you often may make a mistake about counting way. Therefore, this is a basic policy on the counting way of exercise, from point of my view.
5) As one of effective way, this exercise can be done on two pattern ways. That is, one is emphasizing on range of motion and the other is emphasizing on rhythm. And, the pattern of emphasizing on range of motion should be done firstly.
B) Infielder's squat
This is very important exercise for making a good batting stance. In this exercise, both hip joints are opened like infielder's catching stance. And this exercise aims to improve the muscle-and-skeletal-function basically, that is, this exercise almost has not an effect on improvement of muscle strength. And although this exercise, namely, infielder's squat seems very simple, in fact, it has many important point. So, let me write about these points below.
1) Tilt your spine forward. Because hip-joint-open causes pelvis-tilt-forward, and as a result of pelvis-tilt-forward, your spine also tilts forward because pelvis is a basement of spine.
2) Don't open your toe so much because knee has a function of knee-automatic-rotation. That is, knee flexion is accompanied by lower-leg-pronation slightly, and as a result, toe's degree becomes more close-in than degree of external rotation of hip joint. On the other hand, if your toe is opened as same degree as hip joint, it will make your knee easy to bend. And as a result, quadriceps-femoris-muscle come to be used mainly. As mentioned above, this is an unfavorable state.
3) Keep your head down. Because if you face front in the state of spine tilts forward, your head's axis can't agree with spine's axis. As a result, natural "S" curve of spine can't be formed. To be exact, thoracic-spine will make lordosis, and lumbar-spine will make kyphosis, namely, it means opposite "S" curve. In the case of opposite "S" curve, the lumbar-spine's kyphosis leads pelvis-tilt-back. Therefore, keeping head down is important. As for matter, too much downed head is also unfavorable.
4) Join your both hands in front of your chest. Because if you put your hands on the knee, your elbow will stick out behind your back. As a result, your thoracic-spine will not be able to keep the kyphosis. Or rather, it will make the lordosis, and it causes the lumbar-spine-kyphosis. In the end, your pelvis will tilt back, and needless to say, that means wrong alignment. Incidentally, this stretch expresses the "linkage-system1 (chapter 6 or 7)". That is, thoracic-spine-kyphosis leads scapula-upward-rotation. And scapula-upward-rotation leads shoulder-internal-rotation, and shoulder-internal-rotation leads antebrachial-region-pronation as a chain reaction. In addition, scapula-upward-rotation also leads your elbow up. In this exercise, you will be able to feel this linkage system.
5) Make the proper "S" curve of spine. This is one of the most important theme of infielder's-squat. Because the core mechanism of linkage-system1 is that, hip-joint-open leads pelvis-tilt-forward, and pelvis-tilt-forward leads "S" curve of spine to become more sharp. So, to have been able to form the proper "S" curve of spine is a proof of completion of linkage-system1. In addition, thoracic-spine-kyphosis should be kept at high position of your back. Because if thoracic-spine-kyphosis is formed at low position, it may somewhat mean lumbar-spine-kyphosis.
6) Don't make lumbar-spine-lordosis consciously. As mentioned above, if you make lumbar-spine-lordosis consciously, your spine will make a warp on overall your spine by contraction of elector-spinae-muscle. As a result, you can not form the proper "S" curve of spine, and it means default of linkage system1.
7) Don't open your both legs laterally because, exactly, to open laterally is different from hip-joint-open. That is, original hip-joint-open is formed along with oblique line of hip joint, so that you should tilt your pelvis forward along with oblique line of hip joint. That's the real hip-joint-open.
8) Keep your hip at knee level. Because if your hip is lowed under the knee level, your pelvis will become easy to tilt back. As a yardstick, your femor should be kept horizontally.
9) Don't keep your body statically so much longer, because it causes muscle strain. If worst come to worst, it even causes injury. Concretely, you should stand up after about 10 to 15 seconds, and repeat it several times.
C) Iliopsoas step
This exercise is very effective about pelvis-tilt-forward. Although this exercise has less effect on build up of iliopsoas muscle, it is very effective about improving the "function" of iliopsoas muscle. Because this exercise, namely iliopsoas-step is using the repeat of stretch and contraction of iliopsoas muscle rhythmically. So that, you can improve the flexibility and strength of iliopsoas muscle at the same time. As a result, you will get a good posture like Denzel Washington or President Obama. I means that real good posture is not accompanied by stick out of chest, it rather forms thoracic-spine-kyphosis. So now, I will write about "how to" and some important points of iliopsoas-step.
1) Lifting of leg is an automatic motion. Many people tend to lift their leg consciously, but it does not mean the state that iliopsoas muscle functions efficiently. That is, in the iliopsoas-step, lifting of leg is a result of stretch reflex of iliopsoas muscle. In detail, first, iliopsoas muscle is stretched in the stick forward motion of hip. And next, hip joint flexes as a result of stretch reflex of iliopsoas muscle, and in this scene, weight shift to the one leg causes lifting up of the other leg. Of course, this leg's lift up motion is a result of stretch reflex of iliopsoas muscle. Namely, it's a result of unconscious muscle contraction. And it should be so. By the way, many people tend to be not able to lift their leg so high in the beginner stage, because their iliopsoas muscle have not been developed yet. However, in this case, you should not lift your leg forcibly and consciously.
2) Don't emphasize the arm swing. In this exercise, body swing of backward and forward leads arm swing in the opposite direction by counteraction. However, if this arm swing is emphasized, it will become another meaning motion somewhat. More detailedly, it makes you difficult to use the core muscle efficiently, and in particular, it tend to cause a pelvis-tilt-back in the motion of backward body swing.
3) Knee flexes automatically when it is lifted. When your hip is sticked out backward, your one side leg is lifted by stretch reflex of iliopsoas muscle, and it means hip joint flexion. So, in this phase, your hamstrings is extended by hip joint flexion, especially for in the lifted leg. By the way, hamstrings has the other function, that is, this muscle causes also knee flexion. So that, lifting of leg is accompanied by knee flexion automatically. Of course, it is an automatic motion, so you should not emphasize knee flexion consciously. However, it is important that don't keep your knee unbending trough out this exercise.
4) To land from heel side is important point, because it means putting your weight on the shinbone. As mentioned in chapter ●, power of hip joint extension is transmitted to the ground, through the shinbone. So that, in this case, you can use the power of hamstrings efficiently, and as a result, you can stick your hip forward strongly by hip joint extension. On the other hand, to put a weight on the toe causes contraction of quadriceps-femoris-muscle. Although it also can be said as for batting stance, to put a weight on the toe makes you difficult to use the power of hamstrings. Certainly it often brings you some kind of stable feeling, but it's just only mere stable feeling, that is, that stable feeling due to contraction of quadriceps-femoris-muscle does not help the acceleration of bat swing.
Be that as it may, first, to land from heel side and put your weight on the heel side is important, and next, pushing the ground strongly and sticking your hip forward strongly are important too. In addition, it is necessary that put your weight on the landed foot as enough as possible in order to push the ground strongly. And it is also necessary that land your foot directly-under the gravity point in order to put your weight on the landed foot enough.
5) The highlight of the iliopsoas-step is the scene of sticking the hip forward by hip joint extension. And in this scene, the vertebral column should warp as large as possible. By the way, although, muscle relaxation is important theme, that importance is established on the presupposition that relaxation is a preparation of power production. Namely, relaxation and power production are two sides of the same coin, as for in the sports motion. So now, in the case of iliopsoas-step, the highest point of power production is the point of your hip is sticked forward maximally. In addition, switching from relaxation to power production smoothly is very important theme.
6) As one of the effective way, this exercise can be done on two pattern ways. That is, one is emphasizing on range of motion and the other is emphasizing on rhythm. And the pattern of emphasizing on range of motion should be done firstly. Basically, iliopsoas-step has a dancing feeling, and good rhythm means good muscle function. In addition, you will progress iliopsoas-step by repeating it, and as a result, you will be able to feel the good rhythm. And of course, development of iliopsoas muscle cause your legs to lift up until high position more than now. That is, height of lifted leg means strength of iliopsoas muscle.
D) Round Trip Swing
It is easy to understand by watching following video, that this exercise has baseball flavor motion, so that, it likely to have good effect. Of course, I have felt that good effect from this exercise. In particular, when I tried to improve my left-handed-hitting, round-trip-swing was very effective as a fundamental training. So now, let me write about "how to" and some important points of round-trip-swing.
1) At the first place, round-trip-swing starts from following figure's posture, that is, it looks like golf's address, additionally arm swing also looks like a golf swing. And of course, in the case of using your right arm, right leg is trained mainly. In particular, back swing phase is important because back swing motion leads the hip joint open of same side leg. That is, in the back swing phase, you swing up your right (or left) arm along the oblique line of right-leg-hip-joint. As a result, your right-leg-hip-joint will open, and your whole body will low down as a result of knee flexion. Incidentally, state that hand is lifted to the highest position means top position of back swing.
Next, as for in this exercise, forward swing is led by lower body's movement. That is, when you stand up from low position by right leg extension, your right leg comes back to the starting position. In other words, in your right leg, hip-joint-close occurs as a rebound motion from hip-joint-open. As a result, your hip rotates in the forward swing direction, and this hip rotation leads the arm swing. At this point, your right arm is swung down to the six o'clock position, and your right leg comes back to the state of the start position. So then, you swing your wright arm in the follow through direction, and it causes right-leg's-hip-joint-close and left-leg's-hip-joint-open. The above is the outward route, and after that, you come back to the top position as a homeward run. So, repeat this stroke from 10 to 20 times.
2) As for training-side leg, in the hip-joint-open phase, put your weight on your out edge-sole. Because it makes you easy to make the hip-joint-open. And it is effective for avoiding the strain of quadriceps-femoris-muscle. In more detail, at the maximum point of hip-joint-open, your in-edge-sole should float slightly. And as a result of above, you will come to receive your weight by outside line of your leg, and it also makes you easy to make the hip-joint-open. of course, putting the weight on out-edge-sole and outside-line is adapted to the batting stance in the state of diluted. ( As for in the batting stance, hip-joint-open is not made so much as compared with round-trip-swing, so that, above skills are diluted somewhat.) These skills make you easy to use the hamstrings and avoid the strain of quadriceps-femoris-muscle.
3) Gluteus-maximus-muscle is important. At the maximum point of hip-joint-open, your spin makes warp by the back-swing-motion. And in this point, you will receive your weight by the gluteus-maximus-muscle. Namely, at the maximum point of hip-joint-open, you should receive your weight by next part: out-edge-sole, outside-line-of-leg, gluteus-muximus-muscle. Of course, above is adapted to the batting stance in the state of diluted.
4) Taking an up-and-down-rhythm is important, At the center point between top position and finish position, your knee is extended and your head reaches the highest point, that is, this point means "up". And at the top position and finish position, your body is lowed to the lowest position, and this point means "down". Thus, this exercise is repeat of up and down. In particular, your knee should extend at the "up" point, because it enables you to relax the leg muscles. It is very important because muscle relaxation enables you to keep a good rhythm.
5) The most important aim of this exercise is improvement of interlock function of hip-joint-open and hip-joint-close. In that respect, round-trip-swing can be said as the best exercise, and that interlock function is one of the most important function for all baseball players. So that, I want to recommend you this exercise strongly.
6) Take a rhythm with heel tapping. At the down-position, your not-training-side leg is in the hip-joint-close, and standing with the toe. And from this point, you stand up at the same time as arm swing. In this scene, your not-training-side leg is stepping down to the ground, and it is stepped on the ground at the same time as you reaches the up-position. That is, this is the heel tapping and it synchronizes with the up-position. So that, you can take a rhythm with this tapping motion like tap, tap, tap, tap.
7) As for counting way, on this particular case, you may want to take a different way from another exercises. That is, top-position can be used for counting number. In other words, 1round trip is counted as 1time.
E) Rhythm Hamstrings Squat
This exercise has an effect on hamstrings and gluteus-maximus-muscle. In this exercise, you can improve the strength and flexibility at the same time, differently from weight training. Although it has more less effect on muscle building than weight training, it has more large effect on improvement the "function" than weight training. So, let me wright about "how to" and some tips of this exercise below.
1) First, stand with your feet shoulder width apart, and low your body to a half sitting position with holding out your arms. Next, from above position, you stick out your hip strongly at the same time as pulling back your arms. And again, you back to the start position, and repeat this stroke from 10 to 20 times. Also as for rhythm-hamstrings-squat, rhythm is a very important theme.
2) Don't put out your knee in front of toe because in that case, your quadriceps-femoris-muscle gets strain by receiving your weight. As mentioned in chapter 6, this posture means, knee-bending-squat-down. So that, you should keep your knee from just above the toe - behind it. And if you do so, you can use your hamstrings and gluteus-maximus-muscle more efficiently.
3) To extension your knee at the up-position is important because it enables you to relax the leg muscles. In more detail, at the up-position, your heel should float slightly as a result of leg extension. And it makes you easy to relax the leg muscles because it means to be released from gravity force momentarily by slight hopping motion. Because of this, rhythm-hamstrings-squat is accompanied by little sound of footsteps, and it is a proof of good skills.
4) As for in the down phase, it should be a free fall action by gravity force. And of course, "relaxation" enables you do it. That is, after reaching the up-position, you should relax whole your body. And as a result, your body falls down by gravity force, and next, you stand up from that down-position by using the muscle reflex function. Simply, you may want to imagine your body as a basket ball.
5) As for in the up phase, you should have conscious of sticking forward your hip strongly because it means hip joint extension. On the other hand, if this exercise becomes just mere up-and-down motion, knee flexion-extension motion will be used mainly. Of course, it means that quadriceps-femoris-muscle is used mainly in this exercise. Certainly, this exercise includes up-and-down motion and back-and-forward motion. However, speaking from point of practical view, up-and-down motion is a result of back-and-forward motion. Because back-and-forward motion, that is, "sticking forward motion of the hip" means hip joint extension, and in this case, hip joint extension means standing up motion. Therefore, it can be said that up-and-down motion is a result of back-and-forward motion. By the way, this is very important point. Because in the case of up-and-down motion becomes main, quadriceps-femoris-muscle comes to be used mainly. On the other hand, in the case of back-and-forward motion becomes main, hamstrings comes to be used mainly. However and strictly speaking, it is better that sticking forward your hip obliquely upwardly slightly.
6) Put your weight on the heel side. As mentioned in chapter ●, power of hip joint extension is transmitted to the ground, through the shinbone. So that, if you do so, you can use the power of hamstrings efficiently. On the other hand, On the other hand, to put a weight on the toe causes contraction of quadriceps-femoris-muscle.
F) Squeeze Kick
This exercise focuses on hip-joint-close. As stated in following video clip, this exercise seems to have symmetrical motion. However, as mentioned below, this exercise is not the symmetrical motion. So, let me write about detail of this exercise, Namely squeeze-kick.
1) First, let me introduce the specific way of squeeze-kick. Now, stand with your feet shoulder width apart, Oops, this is as for in the case of training the right leg. So, twist your hip to the right with lifting your left leg. That means back swing, and twist back your hip and left leg to the start position. Next, after landing the left leg, kick the ground with your right leg along the direction of hip-joint-close. This is the outward route, so that, next, you go back along the same route as a homeward route, and repeat this stroke about 10 times.
2) In this exercise, your both arms are swung to the opposite direction of hip rotation by counteraction. Or rather, twisting the shoulder and hip to the opposite direction each other is a tip of squeeze-kick. And as for arms, it should be in relaxation.
3) To imagine the oblique line of hip joint is important, also as for not-training-side leg. In addition, hip-joint-close means hip-joint-extension essentially, so that, don't use your knee mainly.
4) At about timing of kick, it should be after landing of opposite leg. Because opposite leg plays a role of pivot leg for the kick. And the fixed pivot makes you easy to kick strongly, so that you should start the kick after the landing of opposite leg.
A) Sitting knee switch
This exercise is very easy exercise, so that you can do it while watching T.V even with subtitles. And this exercise is suitable for first exercise in the morning. First, sit down and put your both hands on the floor behind the body. And bend your both knees with 90 degrees and keep it while this exercise. Next, turn your both knees left and right (open and close) along the oblique line of hip joint. And other important points are below.
1) Don't rotate upper body together with hip joint rotation because it makes you difficult to lead the hip-joint-oblique-rotation efficiently. Incidentally, for that reason, to put the hands on the floor and fix it is important.
2) Hip-joint-open and Hip-joint-close are in correlation, that is, hip-joint-open of left leg leads hip-joint-close of right leg. And to understand and feel this correlation is one of the important theme of this exercise.
3) Have a consciousness of turning your hip joint along the oblique line of hip joint, and don't turn your leg on direction of parallel with your belt line.
4) As for counting way, one round trips is counted as two times. Because in the case of one round trip is counted as one time, counting way becomes like "one, one, two, two". And if you do so, it becomes different way from some of another exercises. As a result, you often may make a mistake about counting way. Therefore, this is a basic policy on the counting way of exercise, from point of my view.
5) As one of effective way, this exercise can be done on two pattern ways. That is, one is emphasizing on range of motion and the other is emphasizing on rhythm. And, the pattern of emphasizing on range of motion should be done firstly.
B) Infielder's squat
This is very important exercise for making a good batting stance. In this exercise, both hip joints are opened like infielder's catching stance. And this exercise aims to improve the muscle-and-skeletal-function basically, that is, this exercise almost has not an effect on improvement of muscle strength. And although this exercise, namely, infielder's squat seems very simple, in fact, it has many important point. So, let me write about these points below.
1) Tilt your spine forward. Because hip-joint-open causes pelvis-tilt-forward, and as a result of pelvis-tilt-forward, your spine also tilts forward because pelvis is a basement of spine.
2) Don't open your toe so much because knee has a function of knee-automatic-rotation. That is, knee flexion is accompanied by lower-leg-pronation slightly, and as a result, toe's degree becomes more close-in than degree of external rotation of hip joint. On the other hand, if your toe is opened as same degree as hip joint, it will make your knee easy to bend. And as a result, quadriceps-femoris-muscle come to be used mainly. As mentioned above, this is an unfavorable state.
3) Keep your head down. Because if you face front in the state of spine tilts forward, your head's axis can't agree with spine's axis. As a result, natural "S" curve of spine can't be formed. To be exact, thoracic-spine will make lordosis, and lumbar-spine will make kyphosis, namely, it means opposite "S" curve. In the case of opposite "S" curve, the lumbar-spine's kyphosis leads pelvis-tilt-back. Therefore, keeping head down is important. As for matter, too much downed head is also unfavorable.
4) Join your both hands in front of your chest. Because if you put your hands on the knee, your elbow will stick out behind your back. As a result, your thoracic-spine will not be able to keep the kyphosis. Or rather, it will make the lordosis, and it causes the lumbar-spine-kyphosis. In the end, your pelvis will tilt back, and needless to say, that means wrong alignment. Incidentally, this stretch expresses the "linkage-system1 (chapter 6 or 7)". That is, thoracic-spine-kyphosis leads scapula-upward-rotation. And scapula-upward-rotation leads shoulder-internal-rotation, and shoulder-internal-rotation leads antebrachial-region-pronation as a chain reaction. In addition, scapula-upward-rotation also leads your elbow up. In this exercise, you will be able to feel this linkage system.
5) Make the proper "S" curve of spine. This is one of the most important theme of infielder's-squat. Because the core mechanism of linkage-system1 is that, hip-joint-open leads pelvis-tilt-forward, and pelvis-tilt-forward leads "S" curve of spine to become more sharp. So, to have been able to form the proper "S" curve of spine is a proof of completion of linkage-system1. In addition, thoracic-spine-kyphosis should be kept at high position of your back. Because if thoracic-spine-kyphosis is formed at low position, it may somewhat mean lumbar-spine-kyphosis.
6) Don't make lumbar-spine-lordosis consciously. As mentioned above, if you make lumbar-spine-lordosis consciously, your spine will make a warp on overall your spine by contraction of elector-spinae-muscle. As a result, you can not form the proper "S" curve of spine, and it means default of linkage system1.
7) Don't open your both legs laterally because, exactly, to open laterally is different from hip-joint-open. That is, original hip-joint-open is formed along with oblique line of hip joint, so that you should tilt your pelvis forward along with oblique line of hip joint. That's the real hip-joint-open.
8) Keep your hip at knee level. Because if your hip is lowed under the knee level, your pelvis will become easy to tilt back. As a yardstick, your femor should be kept horizontally.
9) Don't keep your body statically so much longer, because it causes muscle strain. If worst come to worst, it even causes injury. Concretely, you should stand up after about 10 to 15 seconds, and repeat it several times.
C) Iliopsoas step
This exercise is very effective about pelvis-tilt-forward. Although this exercise has less effect on build up of iliopsoas muscle, it is very effective about improving the "function" of iliopsoas muscle. Because this exercise, namely iliopsoas-step is using the repeat of stretch and contraction of iliopsoas muscle rhythmically. So that, you can improve the flexibility and strength of iliopsoas muscle at the same time. As a result, you will get a good posture like Denzel Washington or President Obama. I means that real good posture is not accompanied by stick out of chest, it rather forms thoracic-spine-kyphosis. So now, I will write about "how to" and some important points of iliopsoas-step.
1) Lifting of leg is an automatic motion. Many people tend to lift their leg consciously, but it does not mean the state that iliopsoas muscle functions efficiently. That is, in the iliopsoas-step, lifting of leg is a result of stretch reflex of iliopsoas muscle. In detail, first, iliopsoas muscle is stretched in the stick forward motion of hip. And next, hip joint flexes as a result of stretch reflex of iliopsoas muscle, and in this scene, weight shift to the one leg causes lifting up of the other leg. Of course, this leg's lift up motion is a result of stretch reflex of iliopsoas muscle. Namely, it's a result of unconscious muscle contraction. And it should be so. By the way, many people tend to be not able to lift their leg so high in the beginner stage, because their iliopsoas muscle have not been developed yet. However, in this case, you should not lift your leg forcibly and consciously.
2) Don't emphasize the arm swing. In this exercise, body swing of backward and forward leads arm swing in the opposite direction by counteraction. However, if this arm swing is emphasized, it will become another meaning motion somewhat. More detailedly, it makes you difficult to use the core muscle efficiently, and in particular, it tend to cause a pelvis-tilt-back in the motion of backward body swing.
3) Knee flexes automatically when it is lifted. When your hip is sticked out backward, your one side leg is lifted by stretch reflex of iliopsoas muscle, and it means hip joint flexion. So, in this phase, your hamstrings is extended by hip joint flexion, especially for in the lifted leg. By the way, hamstrings has the other function, that is, this muscle causes also knee flexion. So that, lifting of leg is accompanied by knee flexion automatically. Of course, it is an automatic motion, so you should not emphasize knee flexion consciously. However, it is important that don't keep your knee unbending trough out this exercise.
4) To land from heel side is important point, because it means putting your weight on the shinbone. As mentioned in chapter ●, power of hip joint extension is transmitted to the ground, through the shinbone. So that, in this case, you can use the power of hamstrings efficiently, and as a result, you can stick your hip forward strongly by hip joint extension. On the other hand, to put a weight on the toe causes contraction of quadriceps-femoris-muscle. Although it also can be said as for batting stance, to put a weight on the toe makes you difficult to use the power of hamstrings. Certainly it often brings you some kind of stable feeling, but it's just only mere stable feeling, that is, that stable feeling due to contraction of quadriceps-femoris-muscle does not help the acceleration of bat swing.
Be that as it may, first, to land from heel side and put your weight on the heel side is important, and next, pushing the ground strongly and sticking your hip forward strongly are important too. In addition, it is necessary that put your weight on the landed foot as enough as possible in order to push the ground strongly. And it is also necessary that land your foot directly-under the gravity point in order to put your weight on the landed foot enough.
5) The highlight of the iliopsoas-step is the scene of sticking the hip forward by hip joint extension. And in this scene, the vertebral column should warp as large as possible. By the way, although, muscle relaxation is important theme, that importance is established on the presupposition that relaxation is a preparation of power production. Namely, relaxation and power production are two sides of the same coin, as for in the sports motion. So now, in the case of iliopsoas-step, the highest point of power production is the point of your hip is sticked forward maximally. In addition, switching from relaxation to power production smoothly is very important theme.
6) As one of the effective way, this exercise can be done on two pattern ways. That is, one is emphasizing on range of motion and the other is emphasizing on rhythm. And the pattern of emphasizing on range of motion should be done firstly. Basically, iliopsoas-step has a dancing feeling, and good rhythm means good muscle function. In addition, you will progress iliopsoas-step by repeating it, and as a result, you will be able to feel the good rhythm. And of course, development of iliopsoas muscle cause your legs to lift up until high position more than now. That is, height of lifted leg means strength of iliopsoas muscle.
D) Round Trip Swing
It is easy to understand by watching following video, that this exercise has baseball flavor motion, so that, it likely to have good effect. Of course, I have felt that good effect from this exercise. In particular, when I tried to improve my left-handed-hitting, round-trip-swing was very effective as a fundamental training. So now, let me write about "how to" and some important points of round-trip-swing.
1) At the first place, round-trip-swing starts from following figure's posture, that is, it looks like golf's address, additionally arm swing also looks like a golf swing. And of course, in the case of using your right arm, right leg is trained mainly. In particular, back swing phase is important because back swing motion leads the hip joint open of same side leg. That is, in the back swing phase, you swing up your right (or left) arm along the oblique line of right-leg-hip-joint. As a result, your right-leg-hip-joint will open, and your whole body will low down as a result of knee flexion. Incidentally, state that hand is lifted to the highest position means top position of back swing.
Next, as for in this exercise, forward swing is led by lower body's movement. That is, when you stand up from low position by right leg extension, your right leg comes back to the starting position. In other words, in your right leg, hip-joint-close occurs as a rebound motion from hip-joint-open. As a result, your hip rotates in the forward swing direction, and this hip rotation leads the arm swing. At this point, your right arm is swung down to the six o'clock position, and your right leg comes back to the state of the start position. So then, you swing your wright arm in the follow through direction, and it causes right-leg's-hip-joint-close and left-leg's-hip-joint-open. The above is the outward route, and after that, you come back to the top position as a homeward run. So, repeat this stroke from 10 to 20 times.
2) As for training-side leg, in the hip-joint-open phase, put your weight on your out edge-sole. Because it makes you easy to make the hip-joint-open. And it is effective for avoiding the strain of quadriceps-femoris-muscle. In more detail, at the maximum point of hip-joint-open, your in-edge-sole should float slightly. And as a result of above, you will come to receive your weight by outside line of your leg, and it also makes you easy to make the hip-joint-open. of course, putting the weight on out-edge-sole and outside-line is adapted to the batting stance in the state of diluted. ( As for in the batting stance, hip-joint-open is not made so much as compared with round-trip-swing, so that, above skills are diluted somewhat.) These skills make you easy to use the hamstrings and avoid the strain of quadriceps-femoris-muscle.
3) Gluteus-maximus-muscle is important. At the maximum point of hip-joint-open, your spin makes warp by the back-swing-motion. And in this point, you will receive your weight by the gluteus-maximus-muscle. Namely, at the maximum point of hip-joint-open, you should receive your weight by next part: out-edge-sole, outside-line-of-leg, gluteus-muximus-muscle. Of course, above is adapted to the batting stance in the state of diluted.
4) Taking an up-and-down-rhythm is important, At the center point between top position and finish position, your knee is extended and your head reaches the highest point, that is, this point means "up". And at the top position and finish position, your body is lowed to the lowest position, and this point means "down". Thus, this exercise is repeat of up and down. In particular, your knee should extend at the "up" point, because it enables you to relax the leg muscles. It is very important because muscle relaxation enables you to keep a good rhythm.
5) The most important aim of this exercise is improvement of interlock function of hip-joint-open and hip-joint-close. In that respect, round-trip-swing can be said as the best exercise, and that interlock function is one of the most important function for all baseball players. So that, I want to recommend you this exercise strongly.
6) Take a rhythm with heel tapping. At the down-position, your not-training-side leg is in the hip-joint-close, and standing with the toe. And from this point, you stand up at the same time as arm swing. In this scene, your not-training-side leg is stepping down to the ground, and it is stepped on the ground at the same time as you reaches the up-position. That is, this is the heel tapping and it synchronizes with the up-position. So that, you can take a rhythm with this tapping motion like tap, tap, tap, tap.
7) As for counting way, on this particular case, you may want to take a different way from another exercises. That is, top-position can be used for counting number. In other words, 1round trip is counted as 1time.
E) Rhythm Hamstrings Squat
This exercise has an effect on hamstrings and gluteus-maximus-muscle. In this exercise, you can improve the strength and flexibility at the same time, differently from weight training. Although it has more less effect on muscle building than weight training, it has more large effect on improvement the "function" than weight training. So, let me wright about "how to" and some tips of this exercise below.
1) First, stand with your feet shoulder width apart, and low your body to a half sitting position with holding out your arms. Next, from above position, you stick out your hip strongly at the same time as pulling back your arms. And again, you back to the start position, and repeat this stroke from 10 to 20 times. Also as for rhythm-hamstrings-squat, rhythm is a very important theme.
2) Don't put out your knee in front of toe because in that case, your quadriceps-femoris-muscle gets strain by receiving your weight. As mentioned in chapter 6, this posture means, knee-bending-squat-down. So that, you should keep your knee from just above the toe - behind it. And if you do so, you can use your hamstrings and gluteus-maximus-muscle more efficiently.
3) To extension your knee at the up-position is important because it enables you to relax the leg muscles. In more detail, at the up-position, your heel should float slightly as a result of leg extension. And it makes you easy to relax the leg muscles because it means to be released from gravity force momentarily by slight hopping motion. Because of this, rhythm-hamstrings-squat is accompanied by little sound of footsteps, and it is a proof of good skills.
4) As for in the down phase, it should be a free fall action by gravity force. And of course, "relaxation" enables you do it. That is, after reaching the up-position, you should relax whole your body. And as a result, your body falls down by gravity force, and next, you stand up from that down-position by using the muscle reflex function. Simply, you may want to imagine your body as a basket ball.
5) As for in the up phase, you should have conscious of sticking forward your hip strongly because it means hip joint extension. On the other hand, if this exercise becomes just mere up-and-down motion, knee flexion-extension motion will be used mainly. Of course, it means that quadriceps-femoris-muscle is used mainly in this exercise. Certainly, this exercise includes up-and-down motion and back-and-forward motion. However, speaking from point of practical view, up-and-down motion is a result of back-and-forward motion. Because back-and-forward motion, that is, "sticking forward motion of the hip" means hip joint extension, and in this case, hip joint extension means standing up motion. Therefore, it can be said that up-and-down motion is a result of back-and-forward motion. By the way, this is very important point. Because in the case of up-and-down motion becomes main, quadriceps-femoris-muscle comes to be used mainly. On the other hand, in the case of back-and-forward motion becomes main, hamstrings comes to be used mainly. However and strictly speaking, it is better that sticking forward your hip obliquely upwardly slightly.
6) Put your weight on the heel side. As mentioned in chapter ●, power of hip joint extension is transmitted to the ground, through the shinbone. So that, if you do so, you can use the power of hamstrings efficiently. On the other hand, On the other hand, to put a weight on the toe causes contraction of quadriceps-femoris-muscle.
F) Squeeze Kick
This exercise focuses on hip-joint-close. As stated in following video clip, this exercise seems to have symmetrical motion. However, as mentioned below, this exercise is not the symmetrical motion. So, let me write about detail of this exercise, Namely squeeze-kick.
1) First, let me introduce the specific way of squeeze-kick. Now, stand with your feet shoulder width apart, Oops, this is as for in the case of training the right leg. So, twist your hip to the right with lifting your left leg. That means back swing, and twist back your hip and left leg to the start position. Next, after landing the left leg, kick the ground with your right leg along the direction of hip-joint-close. This is the outward route, so that, next, you go back along the same route as a homeward route, and repeat this stroke about 10 times.
2) In this exercise, your both arms are swung to the opposite direction of hip rotation by counteraction. Or rather, twisting the shoulder and hip to the opposite direction each other is a tip of squeeze-kick. And as for arms, it should be in relaxation.
3) To imagine the oblique line of hip joint is important, also as for not-training-side leg. In addition, hip-joint-close means hip-joint-extension essentially, so that, don't use your knee mainly.
4) At about timing of kick, it should be after landing of opposite leg. Because opposite leg plays a role of pivot leg for the kick. And the fixed pivot makes you easy to kick strongly, so that you should start the kick after the landing of opposite leg.
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