Swing your arm with your right hand first.

Then pass the ball with a wave of the left arm.

Then wave your arm with your right hand to pass the ball.

The right hand is changed to the left hand, the left hand is changed to the right hand, Lu Ke is so engrossed and distracted into the training, truly interpreting what is called "dance on the tightrope", every movement must be careful and careful, and then use all his strength to control his balance.

Gradually, Lu Ke got on the right track.

Tolbert turned to look at the others, "What are you waiting for?" Now it's time to start training. Logan and Marcus, Aldon and Eric, you practice in groups. ”

"Kevin, are you kidding us?" Even Red, who was not afraid of heaven and earth, stammered a little, "This ...... How the hell is this going to be done? ”

"Use the muscles of the inner thighs and the strength of the waist and abdomen." Tolbert said simply, gesturing his body parts with his hands, "This is specifically for core strength." ”

For Bambi, it's about making sure he can keep his pocket feet steady when he's hit or impacted, and buy more time to watch his passing targets. And for you, again, when you are in a tackle or a defensive position, the consistency of your core can give you more advantages. "It's a very difficult workout and it's a lot of persistence, so you can try it out, and if you can get used to it, you can stick to it for a long time, which requires more effort than weight training." ”

Before Red could continue to protest, Tolbert clapped his hands, "Start practicing now, don't talk nonsense." ”

Red and Aldon exchanged a look, only to find that Aldon did not hesitate, took off his sneakers, and was ready to start on the spot, which made Red also full of question marks.

"What's wrong?" Aldon sensed Red's gaze, "Let's start now, or we're going to miss the schedule." ”

“…… Are you sure? "Rhett thought it was a fantasy.

Aldon didn't hesitate, "I'm sure." What, you're not sure? "He has to be sure that right now, there is no way back for him, he can either grit his teeth and move forward or end it there – that's his last bottom line for himself.

Red felt challenged. In terms of athletic talent, he was never afraid of any challenge, "Good. Rhett then took off his shoes and socks as well.

This warm-up activity to train core strength may seem very difficult, but it is even more difficult in practice.

Standing on top of a fitness ball to maintain balance, this is already a problem; After wrestling more than a dozen times in a row, he finally mastered some skills and finally managed to keep himself on the fitness ball, but then, he also needed to make a passing arm swing, which was simply difficult in a strong man.

But both Red and Aldon are players who have entered the league with the aura of "genius", and in terms of physical talent, they have never lost to anyone, so how can they easily admit defeat?

Seeing that Logan, who was selected in the third round that year, and Marcus, who was selected in the sixth round, have succeeded one after another, not to mention that Lu Ke, who was undrafted that year, showed excellent control, and Reid and Aldon, who were both selected in the first round, felt more pressure, and both of them gritted their teeth and did not want to show weakness.

Aldon and Red were wrestling and roaring beside them, so it was not lively; But Lu Ke was not affected at all, and still completed his training project without distraction.

First, he stood and waved his arms, passing 30 sets with his left hand and 30 sets with his right hand. The training is repetitive, but the real difficulty is that you can't drop the equipment, once you slip off the fitness ball, then you have to start again, and you can only complete the 30 sets of left and right hands in one go, which is the end.

Then kneel and swing your arms, kneel on top of the fitness ball, maintain your balance, and then put yourself into the arm swing pass training again, also 30 sets of left and right hands, and it is also not allowed to interrupt.

After the whole set of movements is completed, the first warm-up project is considered to be the end, and when you leave the fitness ball, your forehead and back are already covered with sweat.

On the surface, it seems to be a relatively static training, but the actual physical energy consumption is not inferior to dynamic training such as running, or even more intense.

This is a training program that has just been changed this season, although it has been nearly three months now, but every time he trains, Lu Ke still has to mobilize his whole body strength to complete, and he still can't fully adapt to the training intensity, which is very effective for core strength and balance training.

"Take a two-minute break." Tolbert turned his head and told Lu Ke that his attention would then begin to focus on the other four players, and after making sure they had all completed the training component of the standing arm swing, "You too, now take a minute of rest and then move on to the next project." ”

"Wait, Bambi just finished kneeling, didn't he?" Rhett's desire to win began to burn, and he said without admitting defeat.

Tolbert cast a gaze at Red, "Are you sure you want to follow Bambi's training weight?" ”

"Of course!" Red said without any hesitation, then turned to look at Aldon, "What about you?" ”

Aldon, who had barely spoken so far today, hesitated for a moment, but nodded in affirmation.

Red then looked at Logan and Marcus, but saw Logan immediately shook his head and said without hesitation, "You guys take care of yourself, don't worry about us." "He's not interested in masochism.

Marcus nodded in agreement.

Tolbert didn't say anything more, "Yes, you can continue, change your standing position to a kneeling position, keep your upper body straight, and then wave your arms thirty times with each of your left and right hands." ”

Actually, there are skills in fitness ball training. Once you've mastered the technique, you'll not fall down as often; While the arm-swinging pass is difficult, both Reid and Aldon are exceptionally physically gifted players, and as long as they avoid being impetuous, completing the training task is not a problem.

After both Red and Aldon had completed their kneeling exercises, Red wiped the sweat from his forehead and lifted his chin towards Tolbert, as if to say, "Look, I've done it so easily!" The embarrassment and panic at the beginning are just because I am not familiar with the project, how about it, I am better than Lu Ke, right?

Looking at Red, who is as competitive as a child, and Aldon, who is secretly gritting his teeth and insisting, Tolbert can't help but smile.

By the time Red and Aldon finished their kneeling training, Lu Ke was already working on his next training project, which also looked like an acrobatic performance.

First of all, Lu Ke lay flat on the yoga mat, showing a large shape, and his limbs and torso were completely close to the ground.

Second, Tolbert poured half a glass of water from a disposable paper cup and placed it on a square tray.

Again, Lu Ke raised his right hand, clenched it into a fist, palms facing down, and formed a platform with the second knuckles of the four fingers; Tolbert places the tray on the platform.

Then, the training begins.

Lu Ke needs to bend his right leg, use his right leg and left hand as support, use the strength of his right shoulder to lift his upper body, and keep the water cup balanced; Hold your body fully with your left hand while your right hand is straightened and continue to lift the tray high. Immediately after that, the waist and abdomen tighten and exert force, lift the whole body, retract and fold the left leg, bypass the support point of the right leg, pass under the body, show a bent knee shape, support the ground with the knee of the left leg, leave the ground with the left hand, and finally the whole person stands up completely.

This is the first stage; The second stage is to go back the way you came, back to the position you had been lying flat on the ground again. After the right side of the movement, the left side of the movement is next, which is also divided into the first stage and the second stage.

However, the left side is more difficult than the right side, which is used to it, and the whole balance is not easy to master, and the habit of the body's center of gravity still has an inevitable effect.

You can't let the water spill out, let alone overturn the glass. If you make a mistake, you have to start all over again. The left and right sides are superimposed, and both phases are completed, which is considered a set of training; The whole warm-up needs to complete ten sets, and the requirements of each group are completed in one go, without mistakes or interruptions.

Lu Ke was fully engaged in training and didn't notice anything else around him, but Red and Aldon were on the verge of dislocating their jaws - and Logan and Marcus had already found an open space to start their training part.

Tolbert came to Rhett and Aldon's side, "It's also a balance exercise, but it's more of a concentration exercise, and your eyes must follow the glass the whole time, adjusting your body according to the balance of the glass. This is very effective for concentration in the heat of the game, ensuring that you are able to keep your eyes on the target, whether it's the ball or the player. ”

"How's it going, are you ready? When you're ready, you can find yourself an open space, and I'll pour the water. Tolbert said lightly.

Red was completely stunned, but Aldon gritted his teeth and nodded at Tolberburg in affirmation.

After Aldon started training, Red looked at Tolbert and said with a look of surprise, "This is Bambi's daily training?" ”

"Of course. Otherwise, what do you think it is? Bambi now needs to train less strength and more core strength, and in this way polish the technical details. These drills are very difficult and extremely important for a quarterback. "Actually, these trainings may not be completely suitable for safety guards, but as a warm-up exercise, there is no problem, and every muscle can feel the workout." If you don't feel like it too much, there's no need for you to keep sticking with it. ”

Tolbert is serious, and he has no intention of agitating the method at all, and there is no need to use Lu Ke's training items and content specifically in warm-up training.

But unexpectedly, Red's self-esteem and pride were suddenly aroused again, "No, I have no problem!" I just came here to experience how difficult Bambi's warm-up training was! ”

Saying that, Red himself couldn't help but clench his fists, cheered up, put away his contemptuous mentality, and was ready to meet the challenge in a 100% state, he didn't believe it, how could he not be as good as Lu Ke? At least in terms of physical fitness, he has absolute confidence in himself!