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A thread on how Steph Curry has amazing conditioning + the science behind his novel approach
An article yesterday by David Fleming of ESPN: “Curry’s second wind comes from his ability to rapidly lower his heart rate during short breaks in-game”.
In order to train this, his...
An article yesterday by David Fleming of ESPN: “Curry’s second wind comes from his ability to rapidly lower his heart rate during short breaks in-game”.
In order to train this, his...
trainer (Brandon Payne) places a sandbag below his ribcage in order to overload, and train, his diaphragm.
Let’s break down why this works.
Let’s break down why this works.
In order for respiratory function to be optimal, we need something called a Zone of Apposition.
This means the lowest ribs can stay relatively down upon inhalation, which pushes air into the ribcage and subsequently optimally expands the lungs (image credit @postrestinst).
This means the lowest ribs can stay relatively down upon inhalation, which pushes air into the ribcage and subsequently optimally expands the lungs (image credit @postrestinst).
Deep abs such as the Transverse Abs do eccentrically elongate during this time, but they should remain somewhat “tight” to push the air into the lungs & ribs.
So air will go into the belly to some extent, but it shouldn’t primarily go in the stomach.
So air will go into the belly to some extent, but it shouldn’t primarily go in the stomach.
This is also why “hands on knees” has been shown to be a more effective recovery position than “hands on head” (Michaelson et. al, 2019).
It creates a Zone of Apposition.
It creates a Zone of Apposition.
The sandbag also has the benefit of creating additional 
load pressures into the ribcage, which force the diaphragm to work harder (Chen et. al). This:
Uptake of air into the aveoli, which transfer oxygen to the bloodstream
Contraction of deep ab muscles for exhalation
load pressures into the ribcage, which force the diaphragm to work harder (Chen et. al). This:Uptake of air into the aveoli, which transfer oxygen to the bloodstreamContraction of deep ab muscles for exhalation
Fregonezi 2009 compared a loaded breathing group to a non-loaded group and found the loaded group had considerably :
- Peak airway pressure
- Maximum continuous ventilation
- Peak inhalation airway flow
- Maximum sustained power of inhalation
:- Peak airway pressure
- Maximum continuous ventilation
- Peak inhalation airway flow
- Maximum sustained power of inhalation
The article also claims Curry could drop his heart rate below 80 during even just a single 90-second timeout.
This is because the ability for his breathing volume & control allows him to quickly facilitate his parasympathetic (rest & digest) nervous system which recovery.
This is because the
ability for his breathing volume & control allows him to quickly facilitate his parasympathetic (rest & digest) nervous system which recovery.
Overall, it is probably fair to say that the current research indicates that resisted sandbag breathing can improve:
- Recovery
- Breathing pattern control
- Nervous system control
- Oxygen delivery to tissues under fatigue
However, we can’t forget an adequate conditioning
- Recovery
- Breathing pattern control
- Nervous system control
- Oxygen delivery to tissues under fatigue
However, we can’t forget an adequate conditioning
program is needed.
This is a complementary intervention that has value but should not be taken as a magic pill in isolation.
Breathing matters and can improve performance. I’m happy this article shed light on that.
This is a complementary intervention that has value but should not be taken as a magic pill in isolation.
Breathing matters and can improve performance. I’m happy this article shed light on that.
