When it comes to basketball, training for Athletes needs to be done with structure and every exercise has to have a purpose. I am not pushing away the rest of the general population because this is the same approach of training every single person suppose to get. When it pertains to individuals, who are Athletes, we need to consider how often their bodies get put into different circumstances due to the sport they play. Often these circumstances are presented through two things: 1. The amount of games the athlete has gone through and 2. The amount of game their bodies will go through at the highest level. With having that in mind, as a fitness coach it's our responsibility to train the athlete with purposeful exercises that can help them for the longevity. Having a team around the athlete, building a structural plan for the athlete and training with purpose is a recipe for success. A team should include a nutritionist, a Soft Tissue therapist and a fitness coach who really and truly understands body movements; biomechanics and kinesiology.
The fitness industry information changes far too often like the seasons, so is important to keep up to date with the training and experience. One of the things that remains the same is how the body is meant to move. In the human body, there are three steps before actually moving any direction. Walking and/or running forward is a common direction majority of people do. Now, if we add the other directions, for example: lateral walk or walking backwards the human body will react a bit differently. This is because the first step before the body moves the body enters the neuromuscular system. In the neuromuscular system, signals are transmitted back and forth from the brain to the body constantly. We have millions of neurons that carries in and out messages to one part of the body to another. Our neuromuscular system are divided into three neurons the sensory, motor and association neurons. Sensory neurons passes information, motor neurons passes instruction and association connects both motor and sensory neurons. Once our brain receives the signal for the body to move, our body then enters step two. The second step our bodies enters is called the skeletal muscular system.
The skeletal muscular system is where you'll also locate the tendons, ligaments, connection, soft tissues and tiny muscles. The skeletal muscular system is very important because no matter how improper or proper it is the system allows body movements. The skeletal muscular system supports our body weight, helps us stand and move. Also within the second step we also have something called The Kinetic Chain. The Kinetic Chain is the human body's joints alignment that works together creating movements together.
The causes of a misalignment of the Kinetic Chain can come from different life situations. Couple of examples are: years of the same improper movement patterns, this includes sitting at a desk for a long period of time or standing for years. Improper weight training and building strength using an exercise that repeatedly takes the joint out of their alignment from the kinetic chain are problematic.
But why is keeping the kinetic chain aligned so important for the human body especially for an athlete?
Let's start to think about the amount of constant walking or running movement we do, shall we? Majority of us are use to the same movement patterns so the vibration and pressure coming from the floor is absorbed either to the muscles which is good or the joints if the kinetic chain is misaligned which is bad. Now, if you decide to uptick your activities which is good for overall health, that's when the risk of an injury increases dramatically with a misalignment of the Kinetic Chain. Having the Kinetic Chain aligned means less vibration and pressure, also less wear and tear going towards your joints. The vibration and pressure suppose to go directly and absorbed to the muscles.
This brings us to the last and final step; our body enters in order to move which is called the muscular system. Our muscular system contains muscles such as the calves, hamstrings, core, biceps and triceps to name a few. The muscular system is where the alter of the kinetic chain alignment can occur. With improper strength training typically is increasing strength on a muscle using an exercise that repeatedly takes the joint out of their alignment. If the improper strength training continues the body will adapt to a dysfunctional movement opening opportunities for an injury. Our muscular system is meant to have strong muscles, the stronger the muscles are the more healthier, safer and stable your body is with proper strength training. When it comes to an athlete, is important to provide strength training that correlates with the sport the athlete plays. Strength training and building the muscular system should include strengthening the kinetic chain. Making sure every single exercise is executed with the kinetic chain aligned and firing up the targeted muscles. With a structured plan that is tailored to the athlete is supposed to include flexibility, core, balance, plyometric and resistance training.
Each training session serves their purpose to a basketball athlete's body to move correctly and to prevent injures in the future. Flexibility training is intwined with step two of the body movement which is working the soft tissues and the muscular system as well. Flexibility training consists of correcting muscle imbalances, increase joint range of motion, decrease the overactive muscles, relieve joint stress, improve the flexibility of the tendinous tissue junction and maintain the normal functional length of all muscles.
Core training consists of purposeful exercises that targets the entire mid-section and hips. providing core exercises doesn't only strengthen your muscular system but core exercises also strengthens our neuromuscular system.
Balance training consist of exercises that strengthens the body's ability to maintain a center of gravity. This is important because being in a stable or unstable position you're able to maintain ground and react quick with your next step.
Plyometric training consist of exercises that strengthens your neuromuscular and muscular system as well. Plyometric is important for an athlete because athlete's are working for their sport's explosiveness and quickness.
Last but not least, resistance training. Resistance training in other words, strength training consists of exercises to strengthen the athletes overall body's strength.
What misalignment and alignment from the body's Kinetic Chain looks like:
Photo 1. Exercise: Shoulder Presses
Photo 2. Exercise: Standing- Tricep Extensions.
Photo 3. Exercise: Plank.
Photo 4. Exercise: Bulgarian Split Squats.
Every single exercise has to be executed in alignment with the body's kinetic chain. Training an individual but more particularly an athlete is more than just executing an exercise is providing a structured plan with proper training and tailor to the individual or athlete. A huge part to take away from here is to understand proper position is keeping the body in alignment of the kinetic chain and being aware to always align the kinetic chain when you sense the body going away from the alignment.
Hey, Jpalmer Vast majority train incorrectly causing the kinetic chain to be repeatedly to be taking out of their alignment. This is definitely a recipe for an injury waiting to happen. I’m very appreciative that you took time to read the blog. My motive behind it was to inform, educate and to use the information giving in the blog. Thank you for your feedback. In great health, Coach Max
This blog was very informative and eye opening. I’m almost certain now that my kinetic chain is probably misaligned since most of my injuries have happened in those areas. Learning about the different kinds of training to prevent injuries is something that I plan on using in the future.