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Tóm tắt nội dung (trích từ tài liệu gốc): EXO-Kinetics: A Guide to Explosive Performance and Training By Edward Herger Copyright 2015 Edward Herger Smashwords edition ISBN-13: 978-1311112132 THE ALTAR OF SPORT is an image based concept that supports the spirit and art of sports and athletes. Its purposes are: the promotion of culture and community among athletes, promotion of the visibility of the ideals of sport and preserving the spirit, ideals and culture of sport for young athletes. The Altar of Sport proudly sponsors the writing of this book: EXO-Kinetics: A Guide to Explosive Performance and Training in hopes that it will create
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EXO-Kinetics: A Guide to Explosive Performance and Training
By Edward Herger
Copyright 2015 Edward Herger
Smashwords edition
ISBN-13: 978-1311112132
THE ALTAR OF SPORT is an image based concept that supports the spirit and art of sports and
athletes. Its purposes are: the promotion of culture and community among athletes, promotion of the
visibility of the ideals of sport and preserving the spirit, ideals and culture of sport for young athletes.
The Altar of Sport proudly sponsors the writing of this book:
EXO-Kinetics: A Guide to Explosive Performance and Training
in hopes that it will create motivation, spirit and communication among athletes in many sports.
www.thealtarofsport.com - #thealtarofsport
Table of Contents
Introduction to Exo-kinetics
Chapter 1: Energy Principles
Chapter 2: The General Exo-kinetic Model
Chapter 3: Stride-Stretch-Deliver
Chapter 4: Sports Examples
Chapter 4.1: Throw for Speed
Chapter 4.2: Throw for Distance
Chapter 4.3: Kick
Chapter 4.4: Judo Throw
Chapter 4.5: Barbell Pull
Chapter 4.6: Baseball Swing
Chapter 4.7: Golf Swing
Chapter 4.8: Barbell Jerk
Chapter 5: Advanced Mechanics
Chapter 5.1: Core Control
Chapter 5.2: Pelvis Control
Chapter 5.3: Primary Energy Development
Chapter 5.4: Stretch Reflex
Chapter 5.5: Rapid Energy Development
Chapter 5.6: Delivery Control
Chapter 6: Transitions
About Exo-kinetics
Introduction to Exo-kinetics
Exo-kinetics: A Guide to Explosive Performance and Training...
This book will change your entire perspective on explosiveness in sports. We often look at great
explosive athletes in action and see a blur of incredible speed. This book will painlessly describe the
science behind that blur of speed. It will break down the explosive sequence into manageable parts
which can be understood by athletes at any level. Finally, detailed performance and training resources
will have you ready for immediate action.
"Exo-kinetic" implies that energy is to be produced by the athlete and externalized by accelerating a
sport implement to a high level of kinetic energy. In this book I attempt to provide an answer to the
question: What approaches to technique and training allow the athlete to launch a sports implement (or
opponent) to the greatest possible result? The book is simple, easy to read, re-read and re-visit. I use
basic and accurate principles and account for these principles at each level of detail.
Over years of studying both man-made machines and the human body itself as a machine, I have found
that the basic Laws of Energy are often a great starting point. They are the foundation for the more
detailed concepts in this book.
The basic Laws of Energy are:
One: Energy can never be created or destroyed: Continuum
Two: There is always loss of control of some energy: Inefficiency
The human body takes in energy in the form of food. This energy is used mostly to sustain life, but for
the athlete, a portion of the energy available within the body is used to create the forceful contraction of
the body's muscle groups.
Forceful movement of a body structure over a range of motion can be described as mechanical energy
or work. When muscles do work in such a way that the mass of the body and implement accelerate to a
substantial speed, mechanical energy becomes kinetic energy.
Kinetic energy (E), the energy of an object with significant mass (m) and speed (V), is perhaps better
related using the more familiar concept of momentum. (Kinetic energy E=1/2 mV^2 )
Under the first basic Law of Energy, the very same energy that is taken in as food eventually becomes
the momentum of the implement. The greater the momentum that the body can apply to the implement,
the greater the result of the effort will be. This series of chemical, mechanical and kinetic energy
processes can be tracked and accounted for using basic addition and subtraction.
However, under the second basic Law of Energy, during each process, some energy is lost. It will be
used to compensate for imperfections of the process of converting food to energy, imperfections of the
body's physical structure and imperfections of the body's mechanics during the execution of the effort.
Since this energy will not be directed into the implement, it must be subtracted from the account.
Power is the rate of delivering energy. Explosive efforts apply high power over short time spans. On the
other hand, endurance efforts apply lower power over much longer time spans.
Power follows the same laws as energy. Both energy and power can be tracked and accounted for
throughout a system, but are always affected by inefficiency.
For a given effort, the same amount of energy can be created using higher power over a shorter time
span or lower power over a longer time span. Since the ultimate goal is to produce the greatest amount
of energy and not the greatest amount of momentary power, the ideal effort will produce the highest
controllable level of power over the longest period of time.
The "power applied over time" concept leads to the General Exo-kinetic Model...
Chapter 2: The General Exo-Kinetic Model
Based on the power applied over time concept, the general model for Exo-kinetic techniques is:
First, produce primary energy using well controlled muscle contractions over a long range of
motion. This will start the action by developing momentum of the body and implement.
Next, modify primary energy through carefully executed action of the body. This will create the
ideal conditions for explosive final action.
Finally, trigger rapid energy production using the modified primary energy. This is the final
action where high power is applied to the implement over a long path and time period.
Explosiveness is the result of executing the third phase of the Exo-kinetic model effectively.
Executing the third phase effectively requires proper execution of the second phase. Just as
executing the second phase effectively requires proper execution of the first phase
The model represents three progressive phases of increasing the kinetic energy state of the
implement that the athlete is carrying.
Using this simple model, the athlete can easily identify the basic factors that create high
performance:
� Maximize energy production in phases one and three (without losing control)
� Minimize inefficiency in all three phases (by maintaining control)
Great sports abilities require control, strength and speed in equal amounts; these three categories
are completely dependent upon each other.
� Technique cannot be controlled at an elite level without having developed an elite level of
strength and speed.
� An elite level of strength cannot be generated without having developed an elite level of
control and speed.
� Finally, elite level speed cannot be achieved without having developed an elite level of
control and strength.
To progress in any one of the three categories, requires progress in the other two. The athlete builds
these abilities over many cycles of small progress in each area over many years of practice and training.
All points in this book are traceable to the purpose of either maximizing energy production through
strength, speed and control or minimizing inefficiencies through strength, speed and control.
Chapter 3: Stride - Stretch - Deliver
In practical terms for the athlete, the General Exo-kinetic Model becomes the following sequence:
STRIDE
STRETCH
DELIVER
The Stride
Stride motion creates primary energy using long, smooth movement of the legs around the hips. The
mass of the athlete's body and the implement carried by the athlete accelerate and gain momentum.
The Stretch
Primary energy produced in the stride is now modified to stretch the delivery muscle groups using a
blocking mechanism to divide the primary energy. This stretch is not static. Rather, it is the fast loading
of lengthened muscle groups to create the ideal scenario for delivery. Basic flexibility is an important
factor in creating an effective stretch, but the ability to control the extreme position during dynamic
movement is most important.
Primary energy that is not used to create stretch is maintained as momentum of the implement while
the momentum of the body is blocked to generate the stretch.
The Delivery
Delivery is a result of rapid contraction of the stretched delivery muscle groups triggered very quickly
by the stretch reflex. The fast triggering reflex and long action of delivery produce ideal conditions for
applying kinetic energy to the implement.
Momentum of the implement that was created in the stride and carried through the stretch must be
maintained through the delivery phase. However, in order to focus maximum momentum toward the
implement, the momentum of the body must remain blocked throughout the delivery.
This is accomplished simply by maintaining the stretch blocking mechanism throughout the delivery.
Energy developed in the delivery must add smoothly to the existing momentum of the implement
meaning that inefficiency in this phase can be caused by developing energy either too slowly or too
violently.
Alternate Concepts
An alternative way to view Exo-kinetic technique is as the smooth loading and faster unloading of a
maximum stretch position. This means that stretch action begins early in the stride phase and builds up
leading to the stretch phase.
The maximum stretch position becomes the apex point of the technique; the stride has been fully
blocked in order to create maximum stretch. In throwing and swinging techniques this occurs as the
forward leg makes a solid structure against the ground. In hoisting and grappling techniques it
occurs as the athlete makes full body contact with the implement or opponent. The unloading of the
maximum stretch position, which is triggered by the stretch reflex, produces effective delivery action
with smooth, natural and efficient timing. Natural timing of the unloading must not be disrupted by
attempting to apply excessive or uncoordinated force against the implement in the delivery phase.
Chapter 4: Sports Examples
Chapter 4.1: Throw for speed
In this technique, the objective is to create maximum velocity or effect on the ball as it is released
to travel on a generally level path. The stride is low and long. The ball is held back throughout the
stride and stretch in order to produce the greatest stretch effect and the longest path for the slinging
delivery. Blocking action of the front leg is initiated far ahead of the body to maximize the level nature
of the delivery. Emphasis in the delivery of the ball is to maintain the blocking structure through a long
slinging action of the torso and arm.
Chapter 4.2: Throw for distance
In this technique, the objective is to create maximum velocity of release at an angle of forty to
forty-five degrees. The stride is long and slightly higher than in the throw for speed. The
implement is held back throughout the stride and stretch in order to produce the greatest stretch effect
and longest path for the slinging delivery. Blocking action of the front leg produces a rigid structure
generally at ninety degrees to the direction of delivery (a line drawn from the front foot to the hip is
approximately perpendicular to the throw direction).
Emphasis in the delivery of the implement is to maintain the blocking structure through a long slinging
action of the torso and arm until release.
Chapter 4.3: Kick
In this technique, the objective is to deliver kinetic energy to the ball to produce a variety of
effects depending on the game situation. Generally, the stride is moderate and controlled and
produced by the leg of the kicking foot. The block occurs moderately ahead of the body's center of
mass which is held back along with the kicking foot to produce stretch and length of the kicking foot's
delivery path. The kicking foot, accelerating through a long delivery path, achieves high momentum
before striking the ball. The head, arms and torso are held rigid throughout the delivery in order to
focus maximum momentum toward the kicking foot and ball.
Chapter 4.4: Judo Throw
In this technique, the objective is to defeat an opponent by causing a disruption of balance
followed by a powerful throw of the opponent's body. As the stride causes the athlete to approach
the opponent, the opponent is also pulled closer by action of the grip. The effect of the stride and grip is
to twist the body of the athlete while moving into full contact with the opponent. Pulling the opponent
closer forces a reflex in the opponent which disrupts the opponents balance in a way that is favorable to
the athlete. Maximum twisting stretch of the athlete occurs as the leading leg wraps the opponent's leg
and the grip pulls the opponent into full contact with the athlete. Delivery is unloading of the twist or
stretch that was created against the weight of the opponent quickly following the disruption of the
opponent's balance.
Chapter 4.5: Barbell Pull
In this technique, the objective is to hoist a heavily loaded barbell to a height where it can be
fixed overhead (snatch) or on the shoulders (clean) then squatted up to complete the lift. As the
barbell is lifted from the floor, the stride motion cannot begin until the barbell is above the knees. Once
the barbell has cleared the knees, a striding motion of both legs leads the body and barbell into the
stretch position. In the stretch position the barbell connects to the body creating a block that leads to a
vertical unloading of the ankles, knees and hips. Precise execution is extremely important if the barbell
is to be caught and squatted up successfully.
Chapter 4.6: Baseball Swing
In this technique, the objective is to deliver kinetic energy to the ball through contact with the
swinging bat to produce a variety of effects depending on the game situation. Generally, the stride
is moderate and controlled. Throughout the stride and as the lead foot produces the block, the torso and
bat are held back as far as possible. Maintaining the block through delivery produces a long sling of the
bat since it and the torso have been held back. This has the double effect of accelerating the bat through
a long delivery path which produces high bat momentum and, causing the bat to be pulled through a
longer portion of the hitting zone which increases the chance of contacting the pitch.
Chapter 4.7: Golf Swing
In this technique, the objective is to deliver kinetic energy to the ball through action of the club to
produce a variety of effects depending on the game situation. Here, a stride is not used to produce
the stretch position. Instead a backswing is used. Unlike techniques that begin with a stride, in the
backswing, the blocking mechanism of the forward leg must be held as the hands and torso rotate and
reach back to create the stretch. Maximum stretch occurs at the limit of the backswing creating the
stretch reflex that initiates the delivery. Long, smooth delivery action as the forward leg maintains the
block produces the greatest effect, accuracy and consistency in imparting kinetic energy through the
club to the ball.
Chapter 4.8: Barbell Jerk
In this technique, the objective is to drive a heavily loaded barbell to a height where it can be
fixed overhead at arms' length typically in a moderate split position, then recovered to complete
the lift. Here the stride motion that occurs in the pull is replaced by reverse motion to generate the
maximum stretch position. The "dip" action produces a position similar to the stretch position
produced in the barbell pull. After maximum stretch is achieved, the delivery begins with natural
timing, by unloading the ankles, knees and hips into the mass of the barbell. This drives the barbell to
a vertical speed where it can continue to gain enough height to be fixed on straight arms and recovered.
Chapter 5: Advanced Mechanics
A definition, basis for training and example training exercises are given here for several categories of
advanced athletic mechanics. How well the athlete is able to employ each represents their capacities of
control, strength and speed, but at a greater level of detail.
Training ideas presented in this chapter will range from basic barbell exercises to complex throws with
specifically selected emphasis. Athletes should carefully focus on the technical details of every exercise
that they choose regardless of the complexity.
The attention to detail required to perform these exercises correctly demands a mental intensity which
becomes an additional aspect of training. Focusing on developing mental capacity in training will
directly improve the ability to perform in the far more mentally demanding competition arena.
The specific sport, position and current situation of the individual athlete will determine which of these
exercises to train more intensely and which to train less or not at all. Similarly, this list is not meant to
be complete for any or all situations, and there are many creative variations of the exercises presented
to further adapt them to a given athlete and situation.
The exercise suggestions in Chapter Five should be trained in volume using sets of five to twelve reps
and two to eight sets per exercise. Barbell exercises demonstrated in this section can be performed with
light bars, pipes or sticks if appropriate. Classic barbell exercises such as the barbell back squat, barbell
snatch, barbell jerk, drive push press and barbell wide grip high pull can be trained to maximum
intensity at appropriate intervals.
*View videos of the Advanced Mechanics exercises by clicking the [Video] hyperlink below each
photo.
Chapter 5.1: Core Control Definition of core control
The human spine is not rigid. It is a series of small bones strung together with a complicated network of
soft tissue. While the spine allows for great freedom of movement between the hips and shoulders, it
must be carefully controlled by the action of the core muscles in order to create an efficient energy path
from the lower body to the torso, shoulders and hands.
How to train core control
Popular exercises train the abdominals for good looks, but the core is a larger group of muscles. The
core is responsible for flexing the upper body forward and resisting forces that would compromise the
structure of the spine. It is responsible generating the twisting and slinging actions that carry forces
from the legs to the implement. The core must be trained in multiple orientations and at complete
ranges of motion.
Exercises to enhance core control
Core Control Exercise #1: Full Forward Flexion
Video: https://www.youtube.com/watch?v=vtcXzAxnjXA
Tips: Support the body at the ankles and below the pelvis; stretch back as far as possible; emphasize
control and smoothness
Core Control Exercise #2: Staggered Support Mixed Flexion
Video https://www.youtube.com/watch?v=x4B7wfmyDgI
Tips: Support the body at the ankles and below the pelvis; focus on the relationship between the front
(higher) ankle and the opposite shoulder; stretch the shoulder as far from the ankle as possible then
return; emphasize control and smoothness
Core Control Exercise #3: Full Back Flexion
Video https://www.youtube.com/watch?v=6Pb3jQWeEx8
Tips: Support the body at the ankles and below the pelvis; hold the head, neck and shoulders back
through the entire motion; bend only at the hips; emphasize control and smoothness
Core Control Exercise #4: Isolated Barbell Rotation
Video https://www.youtube.com/watch?v=t-K95njf6hE
Tips: Stand tall with bend in the knees and ankles; act against the momentum of the barbell as it
rotates; hold the hips square using the flexed knees and ankles as the barbell rotates back to the fully
twisted positions
Core Control Exercise #5: Isolated Barbell Side Flexion
Video https://www.youtube.com/watch?v=PQDNEAv_69s
Tips: Stand tall with bend in the knees and ankles; emphasize range of motion from bending the torso
above the hips; hold hips square and centered to the feet using the flexed knees and ankles
Core Control Exercise #6: Alternating Mixed Flexion
Video https://www.youtube.com/watch?v=qMVaSDCGpmE
Tips: Focus on the leading or low shoulder; this shoulder moves in a wide arc, first back then
progressively down; emphasize control and smoothness
Chapter 5.2: Pelvis Control Definition of pelvis control
The pelvis is the skeleton's link between the spine and the legs. The hip muscles are attached to the top
rear and bottom rear of the pelvis. Since hip action plays a critical role in Exo-kinetic technique, correct
control of the pelvis is an important skill. Lower back muscle groups must rotate the pelvis up and back
which lengthens the hip muscle groups and gives the most direct energy path from the legs to the torso.
Pelvis control must be maintained throughout the entire execution from the stride through the delivery.
How to train pelvis control
Correct pelvis control requires using several muscle groups in the back to create a posture that makes
the hip muscles longer. The posture must be held with enough strength to maintain the position of the
pelvis against the extreme forces created by hip action. Exercises where the spine erectors and
latissimus dorsi are made to contract against a resistance are the most direct conditioners for pelvis
control.
Exercises to enhance pelvis control
Pelvis Control Exercise #1: Barbell Good Morning
Video https://www.youtube.com/watch?v=FiiHrY2-Lro
Tips: Stand tall with bend in the knees and ankles; hold the head, neck shoulders and barbell back
through the entire motion; bend only at the hips maintaining flex in the knees and ankles
Pelvis Control Exercise #2: Horizontal Row
Video https://www.youtube.com/watch?v=VD2TY2F7F0M
Tips: Support the body at the ankles and below the pelvis; hold the head, neck and shoulders back
throughout the motion; rise up and draw the weight into the hips at the same time
Pelvis Control Exercise #3: Reverse Crunch
Video https://www.youtube.com/watch?v=RZ6--7Lx2Iw
Tips: Support the body at the ankles and below the pelvis; hold the body straight at the hips; lower the
head, neck and shoulders in a wide arc, first down then towards the feet; rise back up to a completely
straight position with the head, neck and shoulders fully back
Pelvis Control Exercise #4: Wide Grip Romanian Dead Lift
Video https://www.youtube.com/watch?v=F5EReRn4hm4
Tips: Grip the barbell with the hands wide so that it meets the hips when standing upright; hold the
head, neck and shoulders back throughout the motion; emphasize action as rotation of the torso;
maintain flex in the knees and ankles throughout the motion.
Chapter 5.3: Primary Energy Development
Definition of primary energy development
Stride action is used to produce the initial energy of the Exo-kinetic technique.
Significant power must be produced over a long range of motion in the hips, knees and ankles. Large
amounts of energy produced in the stride will be available to deliver later in the technique, but this
energy must not be misdirected.
While high force is important for high primary energy development, the range and control of the action
is more important.
How to train primary energy development
The barbell back squat should be considered the essential tool for the athlete to increase their ability to
produce primary energy. A proper training back squat conditions the full range of the hips, knees and
ankles. Back squats should be done religiously with reverence to smoothness and range of motion.
Technique specific stride movements are also very important for developing control, fluidity, and
feeling of motion.
Exercises to enhance primary energy development
Primary Energy Development Exercise #1: Barbell Back Squat
Video https://www.youtube.com/watch?v=DahjsWu_Jt4
Tips: Place the barbell high on the back; hold the head, neck and shoulders back; hold the torso as
upright as possible throughout the motion; sink down until the back of the thighs and calves squeeze
together; emphasize control, accuracy and smoothness
Primary Energy Development Exercise #2: Lateral Lunge
Video https://www.youtube.com/watch?v=DEzU8O8vaeU
Tips: Stand tall and maintain bend in the knees and ankles; hold the shoulders and barbell level
throughout; emphasize control and smoothness especially when lowering into each lunge
Primary Energy Development Exercise #3: Full Stride Barbell Rotations
Video https://www.youtube.com/watch?v=d0_75SfK18A
Chapter 6: Transitions
Through three phases: stride, stretch and delivery; the energy of the effort must be smoothly increased,
controlled and maintained. The transitions between phases are points where inefficiencies can easily
occur. Each phase must be at a higher intensity than the previous, but never at un-controlled intensity.
Control of the stride movement must allow progress to the stretch phase with continued fluid
movement, and only minimum mis-direction of energy. In the stretch phase, maintained control must
allow the energy level to continue increasing smoothly on to the delivery phase. Only at the ultimate
point of the delivery does the energy level reach the limits of the athlete's control.
The ability to create seamless and fluid transitions in an Exo-kinetic technique is the true test of the
balance between the three fundamental abilities: control, strength and speed. Transition skills are
improved through practicing competition technique, but at an intensity level that favors awareness over
ultimate performance. Memorizing key positions and feelings sub-consciously, will have the effect of
improving the fluidity of the technique since the athlete will be sure of their action rather than timid
and self-conscious. Perhaps the single key element to this type of practice is to accept that the measured
performance of the effort is not important, but rather the quality of the movement and the athlete's
ability to sense that quality.
Practice ideas to enhance transitions
1: Throw an inconsequential object to shift focus away from the distance, speed, effect or overall result
of the throw, instead focusing on the execution of the technique.
2: Swing an inconsequential object with no requirement to hit a ball to shift focus away from the result
of the action, instead focusing on the execution of the technique.
3: Exercise static positions to improve the brain's sub-conscious memory of those positions. This will
lead to improved mechanics when the positions are moved through dynamically.
4: Perform technical repetitions to a point that causes moderate fatigue. The brain and body will tend
to operate in a more effective manner when removed from the over-stimulating situation of performing
a single repetition for the best possible result. This concept can be adapted to the athlete's mentality in
the competition arena as well.
5: Practice technique at a pace of approximately seventy-five percent in order to shift focus away from
the over-stimulation of a single maximum execution. Many athletes will find that at this pace of
technique, a result of more than seventy-five percent of their best can be achieved, and with greater
consistency.
6: Practice at the minimum possible speed while still able to achieve a dynamic stretch. This will
emphasize the loading of the maximum stretch position, control of the stretch position, stretch reflex
and the natural speed of delivery.
7: Practice technique progressions in reverse to improve the sub-conscious memory and feeling of
movement through key positions.
Exo-kinetics: A Guide to Explosive Performance and Training...
This book will change your entire perspective on explosiveness in sports. We often look at great
explosive athletes in action and see a blur of incredible speed. This book will painlessly describe the
science behind that blur of speed. It will break down the explosive sequence into manageable parts
which can be understood by athletes at any level. Finally, detailed performance and training resources
will have you ready for immediate action. Please feel free to contact the author and view additional
media at: exokinetics@gmail.com
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