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    You are at:Home»Vern Gambetta's Blog»Focus on the Basics

    Focus on the Basics

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    By Vern Gambetta on August 24, 2020 Vern Gambetta's Blog

    Do you know the basics? What are the basics? What do you have to do to develop the physical qualities appropriate for the sport or activity you are training for? Everything I do now and have done for the past fifty-one years is grounded in the basics. I learned early on that if I deviated from the basics there was nothing but problems. It is straightforward and simple in concept but complex in application.

    The basics start with with walking gait. In walking gait the arms and legs move in opposition along with a counter rotation of the hips and shoulders. Throwing, running, jumping, freestyle swimming is all based on gait. Therefore, when we look at what underpins the basics it is walking gait.

    The basics are the building blocks of the foundation! Here are the basic qualities that you must develop and components that must be worked on:

    Speed

      Start (Stationary, Moving)
      Acceleration (To optimum speed in C of D sports, To maximum speed in Athletics)
      Maximum Speed
      Speed Maintenance/Speed Endurance

    Agility

      Recognition & Reaction
      Starting
      Change of Direction
      Stopping

    Strength

      Relative
      Maximum
      Strength Endurance

    Power (Ballistic/Explosive)

      Plyometrics
      Jump
      Hop
      Bound
      Throws

    Endurance (Energetics ? Anaerobic and Aerobic)

      Capacity
      Power
      Short Term (2 minutes or less)
      Medium Term (2 to 5 minutes)
      Long Term (5 minutes and longer)

    Flexibility/Mobility

      Static
      Dynamic

    Recovery/Regeneration

      Sleep
      Nutrition
      Hydration

    Warm-up (Active/Dynamic)

      Appropriate for the activity being trained for.
    athletic development Coach Education coaching functional training GAIN General Training Hamstring Injuries injuries LTAD Recovery/Regeneration Rehab running Speed Development strength training Sustained Excellence Systematic Sport Development track & field work capacity
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