"California Kid" stay so fast? Bantamweight Urijah Faber shows us the moves that make the difference." /> UFC 피트니스: 유라이어 페이버 편 | UFC ® - News
Article

UFC 피트니스: 유라이어 페이버 편

How does the "California Kid" stay so fast? Bantamweight Urijah Faber shows us the moves that make the difference.
When certified physical therapist Russ Dunning of Results Physical Therapy and Training Center in Sacramento writes strength and conditioning programs for athletes like TUF 17 Finale headliner Urijah Faber, he relies on plyometric exercises that improve speed and explosiveness without adding size.

Below are four moves using a medicine ball that you can implement today. Start with two sets of 10 to fire up any strength and weightlifting program.

Medicine Ball Chest Pass
 Hold the medicine ball with both hands at chest level. Get  into a squat position and then explode forward, throwing  the ball to your partner’s chest. Use your whole body to  generate power, getting full extension at your ankles,  knees, and hips. The medicine ball should be propelled by  the force of the jump rather than the strength of your arms.


 TIP: Perform medicine ball throws in two fashions: Use a  partner to pass the ball very quickly back and forth, and  then throw the ball in an open space for maximum power  and distance.

Medicine Ball High-to-Low
Get a 10- to 14-pound medicine ball and face a partner who is standing about eight feet away from you. Bring the ball behind your head, like a soccer throw-in, and slam it toward your partner’s knees. The partner will catch the ball between his knees and then, in a deadlift-type motion, throw it back at face-level to his partner. After ten throws, the partners switch positions.

Medicine Ball Overhead Throw
Place a medicine ball on the floor and stand over it, with your back to your partner. Drop into a deadlift position to pick up the ball. Push through your heels and explode upwards, bringing the ball over your head as you extend at the ankles, knees, and hips. Forcefully release the ball at the apex of the movement, sending it as high and as far as possible.

TIP: DynaMax-style medicine balls, ones that have a soft filling and a smooth surface, are ideal for partner-catch drills.

Medicine Ball Rotation
Stand perpendicular to your partner, who is about eight feet away, so your left shoulder is facing his chest. Hold the ball with two hands near your right hip. Forcefully turn the right hip over and pivot on the right foot, rotating your body and using the power of your hips to throw the ball to your partner’s chest. The motion is just like throwing a right cross



Subscribe to UFC 360

These exercises originally appeared in issue 15 of UFC 360
Click here to subscribe to UFC 360, the official magazine of
the Ultimate Fighting Championship, available now in print and
digital editions. Photos by James Law


Watch Past Fights

미디어

최근
밴텀급 랭킹 4위 아만다 누네스가 UFC 200 대회에서 챔피언 미샤 테이트에게 도전한다. 누네스는 니나 안사로프가 자신이 정상에 이르도록 어떻게 도움을 줬는지, 타이틀 도전을 어떻게 준비하는지 이야기한다.
2016. 6. 29
세이지 노스컷이 UFC 192 대회에서 프란시스코 트레비노에게 UFC 최초의 KO승을 거둔다. 노스컷은 7월 9일 엔리케 마틴을 상대로 UFC 200 대회에 나선다.
2016. 6. 29
UFC 203 대회, 스티페 미오치치가 홈타운 클리블랜드에서 알리스타 오브레임을 상대로 헤비급타이틀 1차 방어전츨 치른다. 티켓 판매 중.
2016. 6. 29
UFC 매치메이커 조 실바, 션 쉘비가 역대 최고의 대회로 주목받고 있는 UFC 200 대회 대진에 대해 이야기한다. 또한 알도-에드가, 벨라스케스-브라운 대결 등도 함께 다룬다.
2016. 6. 29