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hi this is Evan from performance craft and today I'm going to be talking about
the base of support so the base of support is like Universal athletic ready
position we're in this position you're kind of ready to do anything in the
sport like youth whether its lateral movement jumping sprinting forward
turning around to run backwards it's the base of support position so the base of
support position just looks something like this so in this position you kind
of triple flex so your hips are flexed knees are flexed and your ankles are
flexed so in this position I'm ready to spring upwards I'm ready to push off
sideways ready to push the other way ready to get into a position to turn
around and also my hands are in a position to to react to my heads up
looking forward turn this position anything out in front of me
basketball pass coming tennis shots coming towards me I can react to which
direction I'm going to go into so what's happening here my lower my center of
mass has been lowered so again all of this has just put me in an optimal
position to react to a stimulus so this can be implemented in many ways and I'm
going to show you a few different ways you can put this into your training but
it's all relevant to what you're doing whether it's running in a straight line
of your sport or activities involved change of direction whether they involve
jumping a lot hopefully I'll put I'll put enough in this video for you to pick
and choose from and then we can just get better on down so I've got everyone here
that works at performance ground at least on site Amy and basically I'm
gonna be coaching them through this session today of just at least the juggs
so the first one we're going to do guys the toilets their position so toilet
sick what you're going to do pop in your toast up hands nice and tall so if you
follow me to this one and then why put it up and sit down and supersize sit
down so you can see their feet or roughly shoulder-width apart hips are
flexed knees are flexed chest is up eyes are looking forward they're ready to
react to any stimulus right back up again
yeah so this is what we're going for in the first one and that we can progress
this on to something a little bit more difficult what we're going to do is
we're going to do drop around so now you can basically increase gravity so send
it up into a box yeah so ladies I can get you on this one
one after the other and then stick in that language see if we can match it the
same as you did in the toilet stay cool its own this position for like two
seconds two three seconds at the bottom to see
I'll wait to do three of these total
all right now in this one chest up and let's get those eyes looking forward
there you go drop one more time try the same thing
again landing was good
yeah so up again you can say
I ate jumpsuit pants so memo to his dick is going to be in this position owning
that right right right right this is something you can incorporate into junk
so if your sports basketball anything that's going to be quite a bit of
jumping netball stuff like that you can start to introduced in the beginning
ones that was done like the talling sticks and some drop jumps you said you
can you can increase the height of the box so you go from 30 centimetres up to
60 centimetres and then you can start to incorporate some games as long as you
think the techniques there to do that because you know games you can just kind
of make people who stick just trying to get the we're not just
get it right okay so those were exercise you can do relative to jumping now it's
going to be relative to lateral shuffling just quite an important
movement so in terms of lateral shuffling every action has an equal and
opposite reaction so if we go back to this base of support position far to be
going left we've got a push off my right leg and it always keep that base of
support so that's just something you need to keep know so when you see a lot
people lateral shuffle in they often do a lot of heel click so they'll be
picking it up taking along if you're playing tennis
have you played any sports to be honest if things have played changes and you're
something going left to right you get caught in this position here kind of
screwed you can't push off to go back the other way so we have to keep that
base of support Sonic oh gosh here I'm going to go through a couple of
exercises that you can do so to start with and turn the base of support and
lateral shuffle and we're just going to do some singles something to push three
to the right and then three to the left just maintain that base of support
there's nothing outside
you clearly see most of the way all of the way this is just in that left
legacies pushing off and that base of support never closes anyway sticks that
perfect distance he stays nice and low to the ground and he's probably ready
for something to change but we have a way the same thing again please cool
especially at the start when doing this take it slow so many people want to get
to the other end super fast and then technique goes out the window but ash is
quite good at this so now we're going to move on to some doubles so again three
two to the right three to the way
nice
that's good so I've got a band here and I'm hook it up to hash
now she's pretty good at this but if he wasn't good at this he could push off
into the outside leg then this could make him pass to try and produce more
force to being able to go in that direction he's like I said it's got me
pushing off this leg so this added resistance is going to try and cop still
like that a little bit more
oh that's tough that you can do same to get into single where you can do doubles
in order to get people to understand and utilize the outside leg to push off to
maintain that base of support so once you've progressed a little bit
of your lateral shuffling you can start to incorporate some games into it so
like I said before make sure you're always maintaining that base of support
but this game that we're going to do here basically we've got me against ash
we've each got their own cone the same distance apart and we're going to start
on this cone here so what's going to happen maintain the base of support to
start and whatever he's gonna do Emily's gonna stay go or clap widow she's going
to do what she does that we're gonna have to lateral shuffle out to that cone
touch it with our hand and then shuffle all the way back to the start first one
there wins yeah
so that was a classic for me as to how not to do it but to see how my hips turn
to face a target because I really wanted to win a shit better than me so I
cheated a bit there and he still beat me
you can see that we're maintaining that base of support none of us are getting
too close to our feet and that allows us to push off the outside leg and get
there a little bit quicker but the the way it's going to be most important is
on reactive stuff so on this one we know which way we're going you know it's
where we're coming back so we can preempt it but if we're mirroring each
other base of support comes really important to maintain because you never
know the next person is going to do so like I said this game here allows us to
react to a stimulus so base of support becomes really important just
maintaining it so we can react to what's coming next because like we said it's
the whole the whole purpose of this in the supporting or activity based
environment so what's gonna happen here ash is going to be the leader I'm going
to be the mirror so I have to mirror everything that he does
just staying like in line with here keeping that base of support good that
cones one those firms are to what emily is going to do is at any point she can
shop one
so Ashley but Betemit linea moving course now we're going to do is we're
going to move on to some linear movement so we've spoken about jumping spoken
about lateral movement we're gonna move on finally some linear but it's gonna be
less games in this to be honest you don't have enough space to get one on
one when it comes to linear movement but I can show you what they are and you can
try and do myself cool so the last thing we're gonna do is going to be about
linear acceleration into deceleration and then about maintaining your base of
support so any sports where you have to run short distances suddenly have to
decelerate maybe change direction cut left cut right turn around if your team
loses possession things like this might be really beneficial viewed so this
exercise here what we're gonna do is we're starting over on that side just at
the start of the turf he's going to run up to this cone here soon as he bricks
the line of these cones he's going to begin to decelerate and then when he
finishes he's gonna be in that face of support position to react to anything
I'm not gonna make him do anything but he's gonna be in that position ready for
anything that's gonna happen
phlex aguas flex nice flex he's ready to react to anything so what we're going to
do now is you're pretty good at it we're going to get you to into a town into a
ninety degree turn so the first one is going to be facing this June so you're
going to start in the same spot sprint out and now it's a decelerate before
this time so into this time you're facing this base of support position
again he's here so change the direction or changing the way your face is
obviously quite an important component cuz where you spray your hips up
relative to what you want to do is very important so now she's going to be
facing this way again I'm not going to give him any stimulus but he's going to
be in that base of support position turn them ready to go
yeah went to tired face again
okay position that like he said he was sitting a bit back towards his heels why
wouldn't you do now same again but face that
Oh same again repeating myself but it's that triple flexion position that means
he's ready to do anything so I would progress that on to some games but that
in itself can be again if you have two or three people or an entire team of
people if you've got enough space you can get them starting on that line
get them accelerating out to that cone decelerate in a face in whichever
direction you predetermine for them then once they're in that position you can
then give them instructions I could say re-spread re-accelerate the rest of the
way I might say back to where you came from yes sir sprint back all the way to
the start I might say jump I might do whatever it's all relevant to what you
do in your sport what you're trying to improve the only thing I'm reinforcing
here is that you can put base of support into all of this so make it solid make
it ingrain so when you're having the pitch right on the field wherever you
are your base of support is so perfect that you're ready to react to anything
so last week Ashe put out a blog so kind of merges into stuff like this so like I
said I didn't speak so much about mechanics of how to accelerate or too
much about how to push off how to do this other stuff so go watch Ashley's
video if you want to merge a couple of things together but thank you very much
for watching don't forget to subscribe hit that Bell so you get a bit of a
notification every time we put a video up and thank you very much for watching
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