Technical and Tactical Discussion October Sasha Rearick
|
|
- Miles Arnold
- 5 years ago
- Views:
Transcription
1 Technical and Tactical Discussion October 2018 Sasha Rearick
2 Skills of Successful WC skiers Tactical Skills Pressure in the fall line Direct path of CM Reduce drag Rhythm and Timing Mental skills to Perform under pressure Technical skills 1. Balanced skiing 2. Fundamentally sound 3. Generate speed where possible Physical Handle the load to learn the skills Have something special ADAPTABILITY Adaptability
3 Tactical Tasks Situational Pin wheel Pressure in the fall line Direct path of center of mass Reduce drag Set Snow Pitch Terrain rolls, side hills changes in direction Start number self expression Adaptability of the skier Equipment Fundamentals Physical abilities
4 Pressure in the fall line why is this critical? The Wall What is it? Turning too early or too straight? Pinching Being patience Hooking Turn Shape Going deep What does this really mean Turn placement
5 Technical skills 1. Balanced skiing 2. Fundamentals are ingrained Adaptable Efficient Balanced Athletic Stance 1. through the whole turn 2. Apex to apex 3. Transition to transition 3. Generate speed where possible
6 Balance The athlete move in any way he/she wants to at any time he/she wants to Where is the balance point? How much work & talk is done on balance? Norway simplicity Are we in balance in our coaching cues, feedback and content?
7 Fundamentals simple but CRITICAL 1. Balanced athletic stance 2. Out side ski to out side ski 3. Upper body discipline 4. Lower leg engagement 5. Snow Contact 6. Pole Plant
8 Balanced athletic stance Ankles flexed Knees bent individually Hips over the feet Upper body matching the terrain athlete expresses with independent feet Knees and Hips move together Legs work independently than the upper body Upper and lower body separation Movement from turn to turn which maintains balance Does the athlete express himself in a fast and efficient manner?
9 Balanced athletic stance?
10 Thoughts?
11 discussion
12 Out side ski to out side ski Most of our weight is balanced on the outside ski ACTIVE weight transfer End of turn Transition Initiation L apruis Balanced and pushing on our platform
13 Weight transfer, not perfect position transition but good ok apex
14 Upper body discipline At apex Shoulders are level Hips are level Shoulders and hips are square to fall line Completion Legs turn more than upper body upper and lower body separation Glide turn adaptability Transition Projected in the direction of travel Initiation Helping to find balance on out side ski Hips stay disciplined to allow for legs to engage and establish platform No Upper body counter at this point
15
16 Thoughts?
17 Lower leg engagement Tension in the legs Feeling the edge / ski snow reaction Internal femur rotation KNEE ANGUALTION With out the pelvis moving Ankles are flexed Because hips are over the feet Platform is established from the legs (ankles, knees) Edging, Steering and Pressure are initiated and fine tuned from legs Video
18 Good examples of platform establishment
19 Comparison of internal femur rotation
20 Snow contact Maintain skis on the snow Critical component of ski racing that we often over look How can ski bend at top of turn if its not connected to the snow? Transitions: 1. Up unweight Over and through Up and over 2. Down unweight Suck switch absorb 3. Performance Active weight transfer at completion of turn Flexed transition
21 Pole plant 1. Tap for rhythm and timing 2. Actual plant on pitches and tougher sections 3. Blocking pole plant to recover SL movement Clear high plant low immediately
22 Tactics discussion Direct Center of Mass Clean arcs vs Steering Too Early vs Too Straight Exit angle Hooking Apex location
23 Too early hip movement inside
24 Another discussion
25 Really BUT
26 More examples pull up the files and video
27 Releasing the Ski How do we do it? What words do we use to describe it? How often do we talk about it? How:
28 Release angle
29 Rhythm and Timing - Adaptability?? Tempo Slow, normal, fast Turn shape Straight, Turny, Normal Distance Gate to gate Speed / velocity Fast, slow, normal Surface reaction Slick, soft, aggressive, Choppy, Shelf, Rut / dish Pitch Steep, moderate, flat Generate or maintain Terrain changes EVENTS: SL GS SG DH Glide turns One two punch
30 Movement Apex to Apex Technique: Strong inside half coming out of the turn. Hips are in front of feet at top of turn Hips are over the feet at Apex Teaching cues: Driving hip and shoulder forward out of the apex All the way through the transition Keep driving it all the way to next apex Pulling feet back in transition / initiation Feel like you are pushing into the snow behind you at top of the turn
31 Speed Generation Skating To start Slow sections Pumping Using the Center of Mass to ski efficiently and to make a fast turn. Swinging How we direct out CM will be critical in the future Swing / Pump
32 Skiing the ski tip to tail Easy way to ski with less edge angle Pumping Swing Performance turn
33 Mental skills Part one Growth mindset Takes feedback as behaviors and I need to change Student of the sport Developing Professional habits Seeking Professional Cohesion Present Intense focus on what s important Process Oriented Mental toughness Ability to over coming obstacles Learning from Failure and Success 100% effort - detailed specific Courage for: Dedication & discipline Commitment Go fast accountability Honest JOY in the effort and belief in what you are doing Taking pride in your effort
34 Mental Part two: Handle pressure Embrace the moment Freedom of expression Seeking the opportunity Hate to lose Hate to not perform On demand execution of the skills learned Loving the opportunity
35 Physical characteristics Energy Systems Aerobic A 1 Threshold LT Anaerobic Capacity Coordination Gymnastics Jumping ABC s Running ABC s Strength Coordinated strength Power Endurance Core Function Strength Endurance Mobility Proper movement capabilities
36 What is Talent? Racer / Competitor Skier Heart Mind Balls
37 Culture individual and team Safe environment Shared venerability Establish purpose shared goals and values
38 Training Methodology 1. Current science on motor learning a) Task based learning b) Constraint situations 2. Ski instruction to learn new movements Short term performance vs long term learning Coaching and student needs a shift in mentality 3. Rhythm and timing adaptations
39 Deliberate practice Clear goals for the session / period What are the chucks you are wanting to build right now! How are you going to challenge the athlete to have to express them selves in a way which is going to get them to learn what you want them to learn Critical evaluation of the process we put in place How do we adapt for next time and how do we adapt our plan?
40 Video Early hip inside Better timing of hip
41 Video SL Establishing the platform correctly
42 Conclusion Keep it simple detailed focus Balance athletic stance Fundamentals Create deliberate training environments which challenge the skill you want to ingrain Rhythm and timing is important but remember adaptability long term is critical. Mental and physical development are as important as technical and tactical development. Take joy in the moment of hard work
Alpine Training Systems
Alpine Training Systems Development Phases Domain Phase Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Phase 6 Biological Age Early Childhood Late Childhood Pre-puberty before growth spurt Puberty and growth
More informationThe drills grouped together in this course all relate to the Glide Skate Kick.
Glide Kick Skate Drills First Three Lessons The Glide Kick: What Matters Most 0:00 The drills grouped together in this course all relate to the Glide Skate Kick. This is the type of skate kick used in
More informationTRAINING ENVIRONMENT - SKILL DEVELOPMENT AND PROGRAM PLANNING Part I
TRAINING ENVIRONMENT - SKILL DEVELOPMENT AND PROGRAM PLANNING Part I USSA COACHING METHODOLOGY Notice to CD Users: The US Ski Team recommends that all coaches approach alpine skill development by applying
More informationPart A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle
More informationP ERFORMANCE CONDITIONING. Appling National Jr. Team Programming to Your Situation. Off-Bike Sprinting Power Improvement: CYCLING
P ERFORMANCE CYCLING CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING CYCLISTS www.performancecondition.com/cycling Off-Bike Sprinting Power Improvement: Appling National Jr. Team Programming to Your Situation
More informationCompulsory Bars. LEVEL 3 1- Routine 2- Slow Motion Example 3- Kip Mount Option 4- Basket Swing Option
Compulsory Bars In putting these routines together the J.O committee had a few specific goals in mind. Most of the skills in these routines were chosen for one of several reasons. 1- We wanted to have
More information1. Handspread should be about shoulder width apart 1. Follow thru with the plant by reaching upward 2. Front hand thumb under pole (knuckles facing
Pole Vault University Technical Objectives Grip & Carry Follow-Thru 1. Handspread should be about shoulder width apart 1. Follow thru with the plant by reaching upward 2. Front hand thumb under pole (knuckles
More informationThe High Jump. Terry VanLaningham Sacramento State. USTFCCCA National Convention
The High Jump Terry VanLaningham Sacramento State USTFCCCA National Convention - 2014 Thank You! Boo for his friendship, mentorship and asking me to speak. Cliff Rovelto for his friendship, mentorship
More informationNational Strength Program for Young Players
Australian Baseball Federation National Strength Program for Young Players A critical foundation of Long Term Athletic Development Introduction These circuits are designed to build some basic strength,
More informationAlberta Alpine Ski Association. Physical Testing Protocol
Alberta Alpine Ski Association Physical Testing Protocol Published 13/09/2016 Updated 10/10/2017 Developed in Conjunction with: Alpine Canada Alpin Alberta Alpine Ski Association BC Alpine Alpine Ontario
More informationPole Vault INTRODUCING THE POLE VAULT
Pole Vault INTRODUCING THE POLE VAULT By Alan Richardson, UKA National Event Coach, Pole Vault Originally published in Athletics Weekly (www.athletics-weekly.com) Pole Vault is known and widely accepted
More informationAthletic Development in the Nursery
Clontarf GAA Athletic Development in the Nursery A coaching resource for introducing athletic development in the nursery in a structured and enjoyable format. Stephen Behan 1/11/2012 Athletic Development
More informationCross Country Dry land training. Exercises and Stretches
Cross Country Dry land training Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing
More informationtemperature, increase heart rate and breathing rate raising the athlete to their optimal level of preparedness for physical activity.
Warm-Up & Cool-Down The warm-up and cool-down are both integral components of the ROAR session and must be completed before and after physical activity. The warmup is designed to prepare the body for the
More informationOFF-ICE. Plyometrics and Agilities. The USA Hockey Coaching Education Program is presented by REVISED 6/15
OFF-ICE Plyometrics and Agilities The USA Hockey Coaching Education Program is presented by REVISED 6/5 OBJECTIVES To understand the importance of athleticism To determine what activities can enhance performance
More informationTRAINING GUIDE S H O U L D E R H E A L T H & P E R F O R M A N C E P A R T N E R W I T H
TRAINING GUIDE S H O U L D E R PA R T N E R W I T H H E A L T H & P E R F O R M A N C E ABOUT Crossover Symmetry provides equipment, education, and training for athletes who want to end shoulder pain and
More informationTRAINING GUIDE G O L F P E R F O R M A N C E T R A C K
TRAINING GUIDE G O L F P E R F O R M A N C E T R A C K ABOUT Crossover Symmetry provides equipment, education, and training for athletes who want to end shoulder pain and increase strength. Our systems
More informationLEVEL II TEACHING SKILL ANALYSIS. January 2010 Page 1
SKILL ANALYSIS January 2010 Page 1 Page 2 January 2010 SKILLS ANALYSIS As a coach, you have the responsibility of telling your athletes whether or not they are using proper technique in their skills. You
More informationDaily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)
MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles
More informationCoaching Linear And Multi- Directional Speed. Thank You. How It Started: 8/1/2011. Techniques Coaching Large Groups And More
Coaching Linear And Multi- Directional Speed Techniques Coaching Large Groups And More Thank You Coach Stiggins and the CSCCa Chris Poirier and Perform Better You for attending and making the profession
More informationBOGSTACLE training guide
BOGSTACLE training guide BOGSTACLE is not just a run with a few extra obstacles thrown in the way. Being running fit will help but to avoid getting bogged down on the day you also need to practise being
More informationPole Vault. USA Track & Field Level 1 Coaching School
Pole Vault USA Track & Field Level 1 Coaching School What you need to know Safety The Technique Drills Poles Vaulter identification Extras Questions... Safety Coach creates environment Warn athletes and
More informationORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1
TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes
More information2012 2012 www.golf www.golf-fitness-and-training-tips.com In terms of the golf swing, there are a few keys areas that you need to target in order to help increase power and club head speed. Some areas
More informationCross Country Training System
Cross Country Training System Development Phases Domain Phases Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Phase 6 Biological Age Early Childhood Early Childhood Pre-puberty before growth spurt Puberty and
More informationCLARE ETP PROGRAMME. Sets - This is the completion of the prescribed number of reps without rest
Programme Objective: Strength Development & Core Development Glossary Reps - Also written as repetition. This refers to the completion of one single lift/exercise Sets - This is the completion of the prescribed
More informationHockey Canada. 8.0 Injury Prevention Techniques. 8.1 General Principles of Conditioning
8.0 Injury Prevention Techniques 8.1 General Principles of Conditioning It is a well known fact that athletes are less likely to be injured when they are physically fit. In addition, well conditioned athletes
More informationTRAIL RUNNING ISN T YOUR TYPICAL RUN AROUND THE BLOCK.
TRAIL RUNNING ISN T YOUR TYPICAL RUN AROUND THE BLOCK. GET YOURSELF READY TO RACE ON THE DIRT. Running on trails can be exhilarating, but also exhausting as it places much more stress on the body than
More informationInside or Outside you can get it done
Inside or Outside you can get it done April 21, 2008 An understanding of Strength The definition of strength usually pertains to an amount of force that can be produced maximally by muscles in a single
More information30/30 Challenge Program Overview
30/30 Challenge Program Overview The Ontario Minor Hockey Association (OMHA) is proud to present the 30/30 Challenge, part of the OMHA s Players Club presented by Bauer Hockey. This program was created
More informationFlywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK!
Flywheel Women's Ultimate Navy Seal Workout Winter 2005 TWICE A WEEK! Begin with a -minute warm-up run, stretching, 1 minute of jumping jacks, then 2 sets of Seals, stretch. Do each exercise down the list
More informationRUNNING: Technique, Posture And Tips
RUNNING: Technique, Posture And Tips RUNNING: TECHNIQUE, A highly complex set of features that string together to create poetic and pure form that will make us all resemble Olympic marathon runners, right?
More informationDEVELOPING SHOT PUT GLIDE TECHNIQUE
DEVELOPING SHOT PUT GLIDE TECHNIQUE Attitude: This is the most powerful and explosive event in sports and you need to attack the shot. Teaching technique: Whole or partial. Great research on both but one
More informationDeveloping Pole Vault Technique
Developing Pole Vault Technique Alan Richardson UKA AEIC member/ UKA level 4 IAAF level 5 coach in jumps EA regional coach mentor Coach to a number of current junior and senior internationals Former 5.10m
More informationJeff Martin Indiana State University
Technique Jeff Martin Indiana State University jeffrey.martin@indstate.edu 812-273 273-4332 What type of athletes make a good pole Vaulter Speed most important factor of any successful vaulter Gymnastic
More informationTable of Contents. What is CrossFit? 2. The Bracing Sequence 2. The Building Blocks of CrossFit The Nine Foundational Movements 3
Table of Contents What is CrossFit? 2 The Bracing Sequence 2 The Building Blocks of CrossFit The Nine Foundational Movements 3 The Nine Foundational Movements Checklist 3 1.1 Air Squat 4 1.2 Front Squat
More informationDay 1. Tuck Jump Knees Up. Power Jumps. Split Squat Jump (Lunge Jump) Plyometrics. 2 sets of 10
Day 1 Tips Drills should be done for quality and not quantity. Each repetition should be both fast and explosive. Maintain core stability and perfect posture during exercises. Properly executed drills
More informationBelow is the standard dynamic stretch series
Page 1 of 5 Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series we use at JMU. Your workout should have a prescribed warmup, but if it doesn't a three minute total body warm-up,
More informationISaR Inclusive Services and Rehabilitation Didactic Pool. Emmy Csocsán & Solveig Sjöstedt
ISaR Inclusive Services and Rehabilitation Didactic Pool Sports and Gymnastics Emmy Csocsán & Solveig Sjöstedt Technical University of Dortmund Department Rehabilitation Sciences Rehabilitation and Education
More informationDr. D. Ryan York, PT, DPT, CGS. Dr. Chad Edwards, PT, DPT, CGFI
Dr. D. Ryan York, PT, DPT, CGS Doctorate in Physical Therapy Certified Golf Performance Specialist, GOLO Golf University Dr. Chad Edwards, PT, DPT, CGFI Doctorate in Physical Therapy Certified Golf Fitness
More informationINJURY PREVENTION TECHNIQUES
Hockey Canada Safety Program Injury Prevention Techniques 8.1 General Principles of Conditioning INJURY PREVENTION TECHNIQUES It is a well known fact that athletes are less likely to be injured when they
More information2002 Physioball Supplement
2002 Physioball Supplement These exercises are not detailed on the 2002 Off-Ice Training video but will be taught in detail during the 2002 Reach for the Stars Seminar. CORE STRENGTH Physioball/ Sport
More informationMonster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles.
Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis
More informationSession Objectives! Why Partner Exercises? Challenges to be aware of: Session 486: 30 Partner Training Ideas That Work. #ideaworld
w w w. i d e a f i t. c o m / w o r l d Session 486: 30 Partner Training Ideas That Work P R E S E N T E D B Y Colin Carriker, Ph.D. Session Objectives! 1) Design several partner training routines for
More informationDay 1 exercise progressions and key coaching points
England Athletics movement skills for running, jumping and throwing Day 1 exercise progressions and key coaching points Double leg squat o Feet at hip distance apart and toes turned slightly out if required
More informationExercises for Older Adults
Main Menu Future Residents Exercises for Older Adults Staying fit and healthy is essential at any age. But as we get older, it s especially important to continue exercising. Not only does regular exercise
More informationInspiring Athleticism in Children and Youth. By Peter Twist. IDEA World 2011
Inspiring Athleticism in Children and Youth By Peter Twist IDEA World 2011 Critical Factors to Consider When Training Young Athletes o Children are not little adults they have very specialized needs o
More informationQuads (machines) Cable Lunge
Cable Lunge Cable Lunge 1) Stand with feet hip width apart and a cable attached around your waist. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position:
More informationDynamic Flexibility and Mobility
Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series. Your workout should have a prescribed warm-up, but if it doesn't a three minute total body warm-up, (i.e., jogging, rope
More informationNDIPE Dictionary of Visual Terms
NDIPE Dictionary of Visual Terms One of the challenges of the indoor activity is knowing terms used by the staff and fellow members. As a potential member of the NDIPE, you are expected to have a firm
More informationSportlyzer s Core Exercises
Sportlyzer s Core Exercises Core training exercises are as important part of your training schedule as your endurance training. You need it to support your everyday running and improve your racing results.
More informationTRAIL RUNNING ISN T YOUR TYPICAL RUN AROUND THE BLOCK.
NING ISN T YOUR TYPICAL RUN AROUND THE BLOCK. GET YOURSELF READY TO RACE ON THE DIRT. Running on trails can be exhilarating, but also exhausting as it places much more stress on the body than road running.
More informationQUAD NECK PUSH-UPS STRETCH STRETCH ROLLS HAMSTRING
QUAD NECK STRETCH Start in a normal standing position. Bend one knee and raise the foot towards the buttock. Slightly flex the standing leg so the knees are together (but not touching). Hold the front
More informationTRAIL RUNNING ISN T YOUR TYPICAL RUN AROUND THE BLOCK.
NING ISN T YOUR TYPICAL RUN AROUND THE BLOCK. GET YOURSELF READY TO RACE ON THE DIRT. Running on trails can be exhilarating, but also exhausting as it places much more stress on the body than road running.
More informationPole Vaulting for the Athlete and Coach. Sam Houston State University Clint Blinka
Pole Vaulting for the Athlete and Coach Sam Houston State University Clint Blinka Overview Technique physics and biomechanics: how to pole vault Pole grip and carry Approach / Pole Drop Plant / Take-Off
More informationMike Arthur, M.S.C.C., University of Nebraska-Lincoln
Coach Arthur is a Master Strength and Conditioning Coach and is regarded as one of the most knowledgeable strength coaches in the nation. Mike has been instrumental in developing the University of Nebraska
More informationThe following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*.
PREPARING TO PLAY The following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*. The exercises are excellent for athletes to work on fundamental movement skills
More informationAcceleration. Emirates Arena 24/25 September Jared Deacon
Acceleration Emirates Arena 24/25 September 2016 Jared Deacon Acceleration Philosophy Technical Model Acceleration Specific Skills Coaching Process & Problem Solving Philosophy - Transferability The transfer
More informationScott s Killer Core Routine:
Scott s Killer Core Routine: Strict Sit Ups: This version of the sit-up is meant to isolate the deep hip flexor muscles by eliminating flexion of the spine. Assume a normal sit up position: knees bent
More informationExplosive Leg Power for MMA Part I
Explosive Leg Power for MMA Part I By Shawn Mozen Mixed Martial Artists are some of the most physically well rounded athletes on the planet. To be a top professional in this sport you need speed, stamina,
More informationFreeski Training System
Freeski Training System Development Phases Domain Phase Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Phase 6 Biological Age Early Childhood Early Childhood Pre-puberty before growth spurt Puberty and growth
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest
60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging
More informationRehab Program for Balance and Proprioception
Dr. Bradley Gueldner Dr. Dana Gueldner Dr. Morgan Gueldner 101-32630 George Ferguson Way. Abbotsford, British Columbia. V2T 4V6. Tel: 604.852.1820 Rehab Program for Balance and Proprioception What is Proprioception?
More informationWeek 5 Training Programme
Week 5 Training Programme Week 5 Welcome to week 5 of Blueway 10K, you are really suckin diesel now! The feedback from week 4 is fantastic, the fitness drive of Blueway 10K is really starting to kick in,
More informationTips for Teaching the 3 Core Bulgarian Bag Movement Patterns
Tips for Teaching the 3 Core Bulgarian Bag Movement Patterns The following tips will help you work with details and fine points of taking someone through the instruction process for the 3 core fundamental
More informationMOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
MOBILITY WARM UP Pelvic Tilts Alternating Hip Roots Arm Screws Arm Circles Axe Murderer s Forward Leg Swings Lateral Leg Lift Ankle Rolls Perform 1 round of every exercise back to back. Pelvic Tilts Start
More informationDynamic Stretching. Bluejays. Bluejays
Dynamic Stretching Dynamic stretching is a form of active movement that isn t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout
More informationReverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press &
1 Table of Contents Ab Wheel... 4 Alternate Dumbbell Press... 5 Bent Barbell Row... 6 Bent Dumbbell Row... 7 Bent Lateral Raise... 8 Bowler Squat... 9 Bulgarian Split Squat... 10 Bulgarian Split Squat
More informationBasketball Australia Centre of Excellence
Basketball Australia Centre of Excellence Basketball Warm Ups Incorporating Basic Movement Patterns AIS Strength & Conditioning Discipline Jan Legg jan.legg@ausport.gov.au 1 Overview This document aims
More informationBACK VIBE PROGRAM STEP 3: INCREASE STRENGTH. Copyright 2012 All Rights Reserved. VibrationExercise.com Page 1
BACK VIBE PROGRAM STEP 3: INCREASE STRENGTH Copyright 2012 All Rights Reserved. VibrationExercise.com Page 1 COPYRIGHT NOTICE This website and its content is copyright of vibrationexercise.com 2012. All
More informationWeek Five Session 1. Improve balance in general Improve balance while performing daily activities
Week Five Session 1 Session 5.1: Standing Balance Purpose Objectives Improve balance in general Improve balance while performing daily activities By the end of the session, elders will: Materials 1. Review
More informationNASTICS TEAM GAZETTE
NASTICS TEAM GAZETTE Volume 1 Issue 1 Wayne Thoden Flexibility Hello everyone, I am often asked by parents as to what they can do at home to help their daughter with gymnastics. The advice I give most
More informationAt-Home Dryland Training Program
At-Home Dryland Training Program Name of Player Team Name Program start date Player's Information Session 1 (Weeks 1-5) Age Exercises Reps Wts (Lb) Weeks Sets Rest Gender Squats 15 5 2 0 Height (Feet)
More informationWeek 6 Training Programme
Week 6 Training Programme Week 6 Congratulations! You have made it to week 6, this week will mark the half way point of your Blueway 10K training programme. Your fitness will be showing improvements now
More informationJOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round
More informationAdvanced Core. Sexy Stomach-Sculpting Moves with Variations
Advanced Core Sexy Stomach-Sculpting Moves with Variations Welcome to Advanced Core! This is called advanced core, because we are adding some elements like resistance and balancing using weights. It s
More informationStation 1 Push Ups (1 Minute) Age Record (year of birth) GIRLS 12 years years
Station 1 Push Ups (1 Minute) 18 26 13 15 15 22 9 11 12 18 5 7 9 14 3 3 20 20 23 24 30 33 15 15 15 14 13 13 2. Start by lying flat on board with hands under chest 3. On Go, Push up to fully extend arms
More informationSome Tips to Get Started When starting a strengthening program, keep some guidelines in mind:
Part II: Stretching lets your body perform to its potential By Annette M. Zaharoff, MD In my last article, I discussed the benefits of a stretching program to improve your golf game and prevent injuries.
More informationExercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.
Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper
More informationTable of Contents BASIC. Preface... i
BASIC Table of Contents Preface... i Section 1 Section 2 Section 3 Section 4 FIVE COMPONENTS OF FITNESS Five for Life Five for Life... 1.1 Cardiorespiratory Endurance Heart Health K-3... 1.14 Heart Health...
More informationFreestyle Training System
Freestyle Training System Development Phases Domain Phase Phase 1 Phase 2 Phase 3 Phase 4 Phase 5 Phase 6 Biological Age Early Childhood Early Childhood Pre-puberty before growth spurt Puberty and growth
More informationBRITISH GYMNASTICS COACHING QUALIFICATIONS LEVEL 4 COACH WOMEN S ARTISTIC GYMNASTICS SAMPLE PAPER WITH ANSWERS
BRITISH GYMNASTICS COACHING QUALIFICATIONS LEVEL 4 COACH WOMEN S ARTISTIC GYMNASTICS SAMPLE PAPER WITH ANSWERS Instructions to candidates: Questions will be under the headings shown. Each question will
More informationStretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.
Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your
More informationApril 1, 2018 Team Telemark Core Strength Training V2.0
April 1, 2018 Team Telemark Core Strength Training V2.0 Courtesy Ross McKinnon, PT, FCAMPT, CGIMS, CMT, FMSC Kelowna Manual Therapy Centre Team Telemark Physiotherapist Key Points - Highly recommended
More information3 Moves To Improve Your Lifts
1 Each lift has three exercises outlined to help you perform at your best. Muscle strength, endurance and stability are taken into account and serves as a guide to help coordinate all of your systems.
More informationBOOST injury prevention programs
BOOST injury prevention programs Lower-body injuries are very common in sports, especially ones that include jumping, pivoting and cutting (soccer, football, basketball, baseball and lacrosse, to name
More informationDEADLIFTS AND FRONT RAISES
DEADLIFTS AND FRONT RAISES Muscle Targets: Lower back, hamstrings, traps, delts, biceps, triceps Equipment: Dumbbell or medicine ball, BOSU (advanced) 1. Stand with your feet a bit wider than shoulder
More informationCopyrighted Material. Do not duplicate.
THAT IS THE EASY PART Copyrighted Material. Do not duplicate. JOHN TSCHIDA - UNIVERSITY OF ST. THOMAS HITTING Our Goal in Hitting: Consistently Achieve Maximum Force with Minimal Effort!! 1) Force: Bat
More informationDaily. Workout MOBILITY WARM UP. Exercise Descriptions. (See Below)
MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles
More informationTRAINING BALANCE WORKOUT 40 MINUTES
BALANCE WORKOUT 40 MINUTES INCREASE ON AND OFF SKATE BALANCE WHILE IMPROVING SKATING TECHNIQUE AND EFFICIENCY. ROLLERBLADE BALANCE WORKOUT 40 MINUTES SKILLS NEEDED BASIC SKATING POSITION, FORWARD STRIDE,
More informationBeginning Aerial Fabric Instructional Manual PREVIEW
Beginning Aerial Fabric Instructional Manual PREVIEW A few random pages for previewing from this step-by-step aerial fabric manual By Rebekah Leach Basic Stand Prerequisite: en dedans Step 1: Wrap your
More informationMOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
ALT Hip Root with Reach ALT Arm Screws ALT Arm Circles Forward Leg Swings Ankle Rolls MOBILITY WARM UP 10 Reps Each Side 10 Reps Each Arm in Both Directions 10 Reps Each Side 10 Reps Each Side Perform
More informationWarm-Up and Stretching Exercises
Warm-Up and Stretching Exercises Most athletes (swimmers included) use a combination of controlled movement exercises and specific joint/muscle stretching to improve performance potential. The proposed
More informationOlder Adult Advanced
Older Adult Advanced Older Adult - Advanced Introduction This exercise routine is created for men and women above the age of 55, who have experience in exercise and are relatively fit. The workout includes
More informationTaranaki Cycle Challenge
Taranaki Cycle Challenge I have been asked to put together a training plan for the Taranaki Cycle Challenge. As a professional coach and sport scientist I know there is not one simple plan for all, but
More informationPower. Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners.
Power Power Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners. Power and plyometrics routines focus on explosive movements
More informationATHLETIC SPEED THE WAY I SEE IT
ATHLETIC SPEED THE WAY I SEE IT WE ARE GOING TO HAVE AN OPEN DISCUSSION ABOUT HOW THE PURITY OF SPEED INSPIRED ME! The nonsensical comments by coaches when I was an athlete drove me to discover through
More informationESI Wellness Program The BioSynchronistics Design. Industrial Stretching Guide
ESI Wellness Program The BioSynchronistics Design Industrial Stretching Guide ESI Wellness The BioSynchronistics Design Industrial Stretching Basics Stretch 2-4 times/day Hold each Stretch for 5 seconds
More informationOn The Road. Training Manual
On The Road Training Manual ST - 1 Standing External Rotation Strength Training Injury prevention Strengthening the rotator cuff Attach the tubing to a secure location like a fence or the net post. Start
More informationreturn to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY
return to sports after injury IMPROVING STRENGTH, POWER, AND AGILITY This booklet is designed for people recovering from a knee or leg injury who participate in recreational or competitive sports such
More information