"One, two, three, four! Two, two, three, four! Rhythm, rhythm! Watch the rhythm! Snapped, stabilized! Four, two, three, four! Very good! Steady! Steady! Six, two, three, four! Return! Right! Return! Very good! Do it again! ”

It was only early spring, but the scorching golden sun had already sprinkled the entire course, and a thin layer of fine sweat appeared on the surface of the red skin, irregularly refracting the curve of the sun, messy and intricately intertwined, emitting a steam, and the smell of hormones began to jump and spread between the verdant and neat meadows.

The off-season training has officially begun.

Because of the Super Bowl victory, it was delayed by three weeks than expected, but it was still three weeks earlier than the schedule of other professional players.

This is incredible for many. Not long ago, Lu Ke had just reached the top of the world, created a series of incredible records, and wrote a miracle that could not be surpassed or replicated.

This professional attitude alone is awe-inspiring!

Just like last year, Lu Ke chose his alma mater, UCLA, to train in the offseason. The slightly different part is that the number of students who came to watch one after another has increased significantly, and everyone is curious, what does the rumored Lu Ke look like, does he have three heads and six arms? Or is there a third eye?

However, the onlookers still kept a polite distance, did not disturb Lu Ke's daily training, and did not make noise to interfere with the rhythm of training.

Lu Ke is not training alone, and the number of friends who train together this year has increased a lot.

In addition to J.J. Watt, Logan Newman, and Marcus Lynch, Ted Jean, Mike Ruppati, Joe Stanley, Ahmed Brooks, and Scott Tolsin all joined Lu Ke and arrived at UCLA early to kick off offseason preparations, which was also nicknamed "Lu Ke Training Camp" by the news media.

Training in the off-season must be relaxed. The team's official training camp consists of voluntary training camps, small training camps for team groups and mandatory training camps, which are basically designed to adjust the players to their best condition over a period of three months. If a player voluntarily starts training early and takes the initiative to improve his strength and fitness, the team will certainly not object, but it is not recommended that the players overtrain to avoid injury.

It stands to reason that the team's training is already hard, with many veterans or injury-ridden players skipping the voluntary training camp, and only a handful of players will train in advance. Now, Lu Ke has successfully gathered a group of friends to start the self-improvement of offseason training in advance, which is really rare.

When Logan read the news, he burst into tears and cried, "I didn't do it voluntarily!" I didn't do it voluntarily! ”

This year, Lu Ke also invited Aldon Smith again.

Last offseason, Aldon missed the invitation to train together, and as a result, he continued to get into trouble on the outside; After learning about Lu Ke's offseason training plan, the coach of the defensive team, Vic Fangio, personally called Lu Ke, hoping that Lu Ke could take Aldon into training to avoid another trouble.

Lu Ke nodded and agreed.

Unfortunately, Aldong once again rejected Lu Ke's invitation. He said that he has already started his vacation in Miami and has no plans to train this offseason; However, he promised to return to San Francisco a week early to resume training early and get ready for the voluntary bootcamp.

Later, Lu Ke called Alton again, but he didn't answer.

In this regard, Lu Ke is helpless, he can't "force his head without drinking water", Logan and Marcus are their best friends, forced by Lu Ke's / obscene / power, both returned to the training arena of their alma mater to prepare for next season; But Aldon is a young man with a strong personality and wanton publicity, and Lu Ke does not have such appeal to "influence" the other party, so he can only give up in the end.

This offseason's development training kits, Lu Ke used on Marcus Lynch and Joe Stanley respectively.

Marcus is a running back, who can share the offensive burden of Lu Ke, and plays an important role in revitalizing the entire offensive group, and Lu Ke also hopes that his friends can grow up quickly.

Stanley's offensive left tackle is responsible for Lu Ke's blind side protection.

After moving from the right volley to the left in the 2011 season, Stanley did not encounter a bottleneck, but like a rocket soaring, he really found his own position, and his overall performance was even more outstanding than the 2011 season, establishing himself as the absolute main force in the team.

But after entering the playoffs, the San Francisco 49ers' offensive front line has been repeatedly tested, especially on the blind side, there are still some problems. Attacking left guard Mike Ruppati and attacking left tackle Joe Stanley still need to improve and now anticipate the challenges they will face next season.

The use of the cultivation training package, between Rupati and Stanley, Lu Ke finally chose the latter.

First, Stanley's position is on the outside, and it takes a lot more skill to face a defensive end or an outside linebacker's rushing pass—just relatively; Second, Stanley is three years older than Rupatti, with basic skills and strength, but he quickly adapted to his new role after changing positions last year and delivered top performances, which shows that his growth potential is actually higher than Rupatti's.

So, the two development training kits were used like this.

As for Lu Ke himself, he is still insisting on training.

The situation will be different in the new season, the system will go into a dormant state, which can only provide support, but cannot help, and the special skills have completely ceased to exist, which also means that Lu Ke needs to rely on himself more often.

In Lu Ke's arsenal, the pocket footsteps have been greatly improved, but they are still the weakest link that needs to be improved the most. In the offseason, he spent a lot of time training on pocket foot.

That's just what happened.

In the previous training, Lu Ke was still focused on lifting and exploding, sharp turns and stops at critical moments, sudden starts, and short-range sprints, and so on; In today's training, Lu Ke is mainly stable and uniform, and in the chaotic situation, he emphasizes the stability of his feet, creates a relatively stable structure for passing, and maintains the balance of his upper body.

Therefore, Lu Ke's training has become control-oriented.

The footsteps of going back and forth between the rope ladders are not known for their speed, but for the lateral movement and longitudinal cross steps at a constant speed.

It sounds rough on the surface, but it seems that after slowing down, the training becomes much easier; However, the reality is that when the speed is slowed down, the coherence and fluency of the footwork are lost, and it is easy to make mistakes in the process of rhythm switching and power control, and often the muscles are too strong, resulting in a complete disorder of the foot.

Control!

Control!

Control!

This has become the core link in Lu Ke's training, and Lu Ke also realized that his control of core strength needs further training.

In the past three years, under the supervision of the system, Lu Ke has continued to practice yoga, and now yoga has become a basic item in daily training, used for warm-up, relaxation, adjustment and other conditions; Unconsciously, Lu Ke's core power control has also become more delicate and tenacious, easily leading most professional players.

But if Lu Ke wants to further improve his pocket footwork and mobile passing, he must not give up the training of core strength control. After all, Lu Ke can't become a running quarterback like Cam Newton and Russell Wilson, and the training of pocket feet is still to pave the way for running and passing in the final analysis.

The details can be seen that although the system has now entered a dormant state, in the past three years, Lu Ke's training habits have been fully formed, and the daily training he insists on every day has built a lifestyle; More importantly, Lu Ke's knowledge system and training structure have gradually taken shape, and his understanding of training and games, pocket quarterbacks, tactical planning, etc., has penetrated into his brain in all aspects, which will undoubtedly become the greatest wealth.

"Lu Ke, are you sure?"

"Yes, I'm sure." Lu Ke wiped the sweat from his forehead, nodded to his personal trainer Andre Richardson, and then took the initiative to shout, "Logan, Marcus, can you come over for a while?" ”

Marcus just trotted over.

Logan hesitated for a moment, muttering and complaining, "I'm training too much!" Overdosed! I can't even move a finger now, God, I just want to lie on the ground right now. But while complaining, he walked over anyway.

Lu Ke waved his hand nonchalantly, "I'm sorry, I'm sorry, since that's the case, then you can have a good rest." I'd better trouble Marcus. Then, Lu Ke didn't pay attention to Logan, and said straight to Marcus, "My foot practice needs a little excitement, let's have a dodgeball, you throw a rugby ball at me, even if you throw it, if it is smashed, count it mine." ”

Although it is to practice dodgeball, the purpose is not to "dodge", but to practice the coordination of feet and upper body when the football comes quickly, if you can dodge, it is naturally better; But if he is hit, Lu Ke can't speed up or mess up-

The actual rush and impact in the game is far more ferocious than rugby.

Logan's eyes suddenly lit up, he could actually "beat" Lu Ke for free, and he immediately began to rub his hands, "In order to help you train your pocket footsteps, I will do a little effort, which is also deserved, why be polite to me?" I've worked with Marcus to make sure that the quality of your training is up to par. ”

After speaking, as if he was worried that Lu Ke would regret it, Logan turned around directly, impatiently pulled a large basket of rugby balls over, and eagerly raised his voice and asked, "How is it?" Shall we start now? "Those bright eyes sparkled, and I could still see the tiredness and sleepiness of training just now.

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