The Playmaker Project

IMPROVE YOUR SPEED AND EXPLOSIVENESS INSTANTLY

TALENT DEVELOPMENT REPORT MISSION BRIEF:
THE MISSION OF THIS TALENT DEVELOPMENT REPORT IS TO CHALLENGE YOU THE PLAYER TO IMPROVE YOUR ATHLETIC STANCE. THIS WILL IMPROVE YOUR SPEED, QUICKNESS, AND EXPLOSIVENESS. SMALL CHANGES LIKE THIS, WHICH CAN HAPPEN IN A FRACTION OF A SECOND AND MAY NOT BE NOTICEABLE TO THE OUTSIDE WORLD, CAN SOMETIMES CHANGE EVERYTHING WHEN IT COMES TO YOUR GAME DAY PERFORMANCE.

Your Game Day Performance starts with your fundamentals. This is your foundation. There is a direct correlation between how much time you put in your fundamentals and your Game Day Performance. It’s kinda like a Sky Scraper. The taller the Sky Scraper the deeper its foundation.

Developing a World-Class Athletic Stance in team sports is a vital fundamental. Why do we want to get in an Athletic Stance? We want to be ready and in a position to move in an Explosive way no matter where we are on the field/court, no matter the Game Situation.

A common cue from sports coaches is to yell out to players to “Bend their knees” when getting into their Athletic stance. Is that right? Does that help you? Remember 99% of people are not ExpertsWHAT IS A MORE PRODUCTIVE
ATHLETIC STANCE A HIP HINGE OR KNEE BEND?
I will let one of my favorite strength and performance teachers Pavel answer this question.
“If you are walking and a rattlesnake crosses your path, your leap away will be an Explosive leap away starting from the hip. If your first wish is to kiss the rattler then your first movement is a squat.”

So if we don’t want to get bitten by the Rattle Snake then we want to move with an Explosive Hip Hinge.

What is a Hip Hinge?
A posterior weight shift (Shifting our Weight to the Back Side of our Legs) through the hips.

How to do a Hip Hinge?
A hinge is about sitting back into your hips with minimal knee bend and snapping forward with a strong glute contraction at the end.
That’s it.
This movement is the foundational movement of the foundational movement that is your Athletic Stance.
Does this make sense?
It is a fundamental movement pattern, the hinge provides the most efficient way to pick things up or to jump. The key component is the hip moving to the rear while the lower back stays in neutral as the hip flexes.

BEND YOUR KNEES MORE!
A common example of this teaching mistake is in basketball, where you can consistently hear coaches yelling at their players to bend their knees more. As you can see below the Best Defensive Players in the World focus on a Hip Hinge rather than a knee bend.

HOW TO EXPERIMENT WITH THIS IDEA
Do a series of standing long jump tests.
For your first jumps do a lot of knee bend, really use your legs. Test three jumps.
Then do almost no knee bend but a snappy hip movement.
Then do three jumps with some knee bend while emphasizing the Explosive Hip.
MEASURE YOUR JUMPS
Which one was the farthest?
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WHY IS THIS SO HARD FOR SO MANY PLAYERS?
Hinging from the hip is hard for most struggling team sport players because they have been taught to focus on bending knees rather than hinging at the hip.
This inefficient movement pattern leads to quad dominance, poor hip mobility, and poor core stability. Additionally long periods of sitting down mess with your athleticism as well.

How much time do you spend a day sitting down?
Long periods of sitting tighten almost everything necessary to a good hip hinge:
● The upper and lower hamstrings get short from us being in this flexed position.Tight hamstrings can pull hard on the pelvis, making it very hard to maintain neutral as we hinge.
● Sitting can also restrict the range of motion in the ankle, not allowing us to stay flat on the whole foot as we hinge. Too much weight on the heels puts us off balance at the bottom of the hinge and limits power. It can also make it tough to maintain a neutral spine.

HOW TO FIX THIS ISSUE? SET A 1,000 SECOND TIMER
Katy Bowman is a former NASA Scientist and Biomechanist. She has spent decades studying the negative impact of sitting on our bodies.

Her research has concluded that we can dramatically decrease the negative impact of sitting by getting up, standing, stretching, and/or moving a little bit every 17 minutes.
This is around 1,000 seconds.
Doing this will keep your upper and lower hamstrings long and pliable so you can be Explosive on Game Day.

TALENT DEVELOPMENT TRAINING. HOW TO IMPROVE YOUR HIP HINGE
VERY IMPORTANT NOTE: The #1 action you can take to improve your Hip Hinge and Athletic Ability while playing your sport is to practice playing your sport with a focus on doing a hip hinge rather than a knee bend when getting into an athletic stance. Remember if you want to Excel in your Sport then you need to spend most of your time playing your sport.
a. Stand with a bench behind you and sit down on the bench, focusing on driving your hips back and keeping your chest up. Repeat 5 times.
b. Do the same thing, but stop an inch above the bench to learn what the athletic position feels like. Do this 5 times.
c. Ok, now let us bring it all together. Focus on driving your hips back and keeping your chest up. Stop an inch above the bench, catch a ball, and then make an Explosive Move

HOW TO MAKE BEHAVIORAL CHANGE STICK
Changing a foundational behavior like this requires repetition and discipline. You are rewiring your Central Nervous system while simultaneously changing your behavior.
Watch this Great Video from one of my coaches Brian Johnson on how you can make behavioral change stick.
In the video, Brian uses the book Stick with It as his reference point to help teach us behavioral change.
The book is all about walking us through the science of making behavioral changes stick.
He tells us that we need to work with seven psychological forces if we want to master the process of changing our behavior. His method is this is easy, breezy
acronym,
S.C.I.E.N.C.E.
Stepladders + Community + Important + Easy + Neurohacks + Captivating + Engrained.
Let’s take a quick look.
Stepladders. We need to break our Dreams down into Goals and then break those Goals down into Steps. The simpler and smaller the steps the better. Climb up your stepladder! (Think: Dominoes.)
Community. The science is unequivocal. One of the fastest ways to change your behavior is to surround yourself with people who’re supporting you in your behavioral change.
Important. You’ve gotta really want to change. Your why needs to be strong. Changing a certain behavior needs to be, of course, truly important.
Easy. And, it needs to be EASY! Like, super easy. There are three ways to make it easier: Control your environment + limit choice + make a plan.
Neurohacks. Most of us get it backward. We think we need to change how we think to change our behaviors. People need to change their actions and their minds will follow. What you’re doing is ‘tricking’ the brain into realizing that change is possible. ← That’s a “Neuro Hack.”
Captivating. Gamification and rewards are nice. But the key is to make your rewards “captivating.”
Engrained. How do you make a new habit engrained? Use your finite willpower to program your basal ganglia to make things run on autopilot. How? Repetition. Repetition. Repetition.

Stepladders + Community + Important + Easy + Neurohacks + Captivating + Engrained.

CONCLUSION
Learn the proper way to do an athletic stance. This will improve your Speed, Quickness, and Explosiveness.
Small changes like this, which can happen in a fraction of a second and may not be noticeable to the outside world, can sometimes change everything when it comes to your Game Day Performance.
I Believe in your Greatness.

Coach Jackson
Coach Jackson
Master’s Degrees in Education (Specializing in the Work of Abraham Maslow and Human Potential) and an MBA in International Leadership and Coaching. He is a N.A.S.E certified Speed and Explosion Specialist and Optimize Coach.
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