2010 Rings State Report

Size: px
Start display at page:

Download "2010 Rings State Report"

Transcription

1 By: Greg Weller Total gymnasts 146 Level 4 Highest Start Value 15.8 Lowest Start Value 13.5 Average Start Value 15.3 Second pull-up: 129 gymnasts, or 88%, of the athletes performed this bonus. 25 of them performed this bonus with no single deduction (19%). Momentary level position: 14, or almost 11%, of the gymnasts successfully completed this bonus. 6 of the 14 received no deduction. Athletes received deductions on the pull-up for body angles, leg separation, and not pulling their head in between the rings completely. Many received angle deductions for not showing a complete stop on the lever. 95 gymnasts or 65% of the level 4 athletes received stick bonus. 2 athletes received a tenth back for swing amplitude. 3 gymnasts received a tenth back in virtuosity for an exceptional back lever. 1 gymnast received a tenth for performing the chin-up Performance Criteria Issues 25% of the gymnasts still received a deduction for being lifted to the apparatus. 68% of the level 4 s received deductions for form, angles, and/or short L holds. 30% had a deduction for short holds on the German hang. Overall Comments Form on the swings and swing amplitude were the main global deductions for the majority of level 4 athletes.

2 Level 5 Total gymnasts 114 Highest Start Value 16.0 Lowest Start Value 12.0 Average Start Value 15.3 Muscle up with no spotter assistance: 39, or 34%, of the level 5 athletes completed this bonus successfully. 23% performed this bonus with no deduction. Two-second lever position: 21% completed this bonus. 7 gymnasts received a tenth for amplitude on the inlocate. 3 athletes received a tenth for exceptional swing amplitude. 1 gymnast earned a tenth for the straddled flyaway, which he showed extreme rise and turnover. 47 gymnasts, or 41%, of the level 5 s received the stick bonus. Performance Criteria Support holds still need more focus. Holds are too short, and gymnasts are keeping the rings turned in. 88% of the level 5 gymnasts received a small, medium, or large deduction on support hold. Swing amplitude needs to be higher and gymnasts must show the tight arch position in the back swing. Feet need to reach ring height. The straddled flyaway needs improvement. By gymnasts not turning over enough, they are being forced to bend their legs and drop the chest on landing, which forces landing deductions.

3 Level 6 Total gymnasts 61 Highest Start Value 15.4 Lowest Start Value 13.0 Average Start Value 15.0 Press to handstand: 13 gymnasts, or 21%, completed the press to handstand bonus. Only two gymnasts performed this bonus with no deduction. Additional two-second handstand hold without feet: There were no gymnasts that completed this bonus. A few attempted but nobody ever met the full two-second hold. No virtuosity bonus was awarded. 25 gymnasts, or 41%, received the stick bonus. Performance Criteria On the back uprise, body position needs to be straight. 42% of gymnasts received a deduction. 90% of the gymnasts received a deduction on the L hold due to short holds, incorrect angles and/or bent arms. 1 gymnast left out the L hold. 11 gymnasts performed the back lever with a large deduction. 7 gymnasts omitted the back lever, receiving no credit. The inlocates and dislocates need to have a stretched body position. Only five gymnasts performed both of these skills without a deduction.

4 Level 7 Total gymnasts 32 Highest Start Value 15.8 Lowest Start Value 12.1 Average Start Value 15.1 Press to straddled planche: 10 athletes, or 31%, completed the planche bonus. One gymnast received full bonus with no deduction. Handstand with no feet on cables three-second hold: Only three gymnasts received this bonus. Four gymnasts earned a tenth bonus for extreme amplitude and rise on the dislocate. 18 gymnasts, or 56%, received the stick bonus. Performance Criteria 5 gymnasts received a tenth deduction for being lifted to the apparatus. 7 gymnasts performed both L holds without a single deduction. The remaining 25 gymnasts all received a deduction (small to large) because of angles, short hold, bent arms, or rings turned in. No tucked planche was performed without a deduction, which one could conclude is because the stronger gymnasts performed the straddled planche for bonus. Once again, rhythm and amplitude deductions are still a problem with the inlocates and dislocates. Other Comments 1 athlete performed a tucked double salto dismount. 1 gymnast omitted the shoulder stand. 1 gymnast left out the press to handstand.

5 Level 8 Total gymnasts 17 Start Value Ranges Highest Start Value 12.7 Lowest Start Value 7.9 Difficulty Highest Difficulty 1.1 Lowest Difficulty.4 Skills Performed Back uprise straddled L kip straddled planche felge L A press shoulder stand lever back salto ½ Koste piked back layout double salto tucked front 1/ Element Groups Awarded All 17 gymnasts performed only three element groups. Element group 2 (swing to handstand) and element group 3 (swing to strength) were not performed. 1 athlete received the stick bonus.

6 Level 9 Total gymnasts 17 Start Value Ranges Highest Start Value 14.9 Lowest Start Value 11.9 Difficulty Highest Difficulty 2.0 Lowest Difficulty.6 Skills Performed Felge L A press B press uprise cross lever uprise straddled L kip Deltchev uprise straddled planche Giant Giant through Handstand Yamawaki Jonasson straddled planche straddled L shoulderstand back salto layout double salto back ½ back salto 1/1 1 Element Groups Awarded 6 gymnasts earned 5 E.G. 2 gymnasts received 4 E.G. 7 gymnasts received 3 E.G. 2 gymnasts received 2 E.G. and a partial dismount credit. 3 gymnasts earned the stick bonus.

7 Level 10 Total gymnasts 23 Start Value Ranges Highest Start Value 16.0 Lowest Start Value 12.2 Difficulty Highest Difficulty 3.0 Lowest Difficulty.9 Skills Performed Uprise straddled planche uprise L A press B press Giant Giant through H.S Jonasson Yamawaki uprise straddled L Felge straddled planche kip Uprise cross kip cross cross lever homma cross Pineda cross to press homma Inverted cross Deltchev Azarian uprise L uprise planche legs together double salto front 1/1 double salto 1/1 double layout double salto 1 ½ Element Groups Awarded 10 gymnasts had all 5 E.G. 8 gymnasts had 4 E.G. and partial dismount credit. 3 gymnasts received 3 E.G. and partial dismount. 2 gymnasts earned 2 E.G. and partial dismount credit. Stick bonus 2 gymnasts received the stick bonus. Overall Comments Gymnasts do not have to overdo the routines. If eight or 10 skills are needed, don t do more unless they are perfected. Increasing difficulty can lead to more deductions unless perfectly executed. This was a common problem with L holds and press handstands, where repetition of these skills led to execution deductions.

SECTION III UNEVEN BARS

SECTION III UNEVEN BARS SECTION III UNEVEN BARS CHAPTER 1 GENERAL INFORMATION I. APPARATUS REGULATIONS Refer to the current Women s Rules and Policies book for exact specifications. A. The height of the bar is measured from the

More information

Compulsory Bars. LEVEL 3 1- Routine 2- Slow Motion Example 3- Kip Mount Option 4- Basket Swing Option

Compulsory 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 information

Girls Program AK-1 VAULT

Girls Program AK-1 VAULT 2018-19 Girls Program AK-1 VAULT Start value 10.0 Vault #1 - Run; Straight jump off board 5.00 The run is not judged. The board position is judged. Deductions for leaning into the board are found in the

More information

! JUDGING GUIDELINES! 2015 Girls & Boys Program

! JUDGING GUIDELINES! 2015 Girls & Boys Program ! JUDGING GUIDELINES! 2015 Girls & Boys Program GENERAL & SPECIFIC EVENT DEDUCTIONS - (Level 1 & 2 only) Execution & Faults (per element)! Small error Up to 0.10! Medium error Up to 0.20! Large error Up

More information

Breaking Down Rings: Gymnastics/Crossfit. Contents ARE YOU A BEGINNER?... 3 HOW HIGH ARE YOUR RINGS SET UP?... 4 INSTALLED OVER HEAD:...

Breaking Down Rings: Gymnastics/Crossfit. Contents ARE YOU A BEGINNER?... 3 HOW HIGH ARE YOUR RINGS SET UP?... 4 INSTALLED OVER HEAD:... Contents ARE YOU A BEGINNER?... 3 HOW HIGH ARE YOUR RINGS SET UP?... 4 INSTALLED OVER HEAD:... 5 INSTALLED AT HIP HEIGHT:... 6 INSTALLED CLOSE TO FLOOR:... 7 HERE ARE SOME SIMPLE SKILLS TO GET STARTED....

More information

Handstand skill work notes:

Handstand skill work notes: Handstand skill work notes: Handstand hold position: The handstand position is hollow in the rib cage, with a rounded upper back. The arms are extended overhead, always maintaining contact with the ears.

More information

Girls Program AK-2 VAULT

Girls Program AK-2 VAULT 2018-19 Girls Program AK-2 VAULT Start Value 10.0 Stack Mats Handspring to flat back position 10.00 SAFETY-Mat height: Minimum of 24 inches - The athlete will not be allowed to compete her vault if the

More information

Apparatus. proficiencyawards. advanced. personalachievementchart. Bronze. Silver. Gold. Name... achieve any 6 out of the 8 activities listed below

Apparatus. proficiencyawards. advanced. personalachievementchart. Bronze. Silver. Gold. Name... achieve any 6 out of the 8 activities listed below Tuck and star jumps - bench or beam Forward roll to sit - bench or beam Y scale or arabesque (3 seconds) - bench or beam Consecutive rebound jumps - bench or beam From the floor, jump to support on any

More information

LEVEL 1 VAULT PENALTIES- STRAIGHT JUMP TO 8" MAT

LEVEL 1 VAULT PENALTIES- STRAIGHT JUMP TO 8 MAT LEVEL 1 VAULT PENALTIES- STRAIGHT JUMP TO 8" MAT Board is placed in front of an 8" skill cushion. The number of running steps is a guideline only; there is no deduction for taking more or less than seven

More information

Racquet Sports Training Program

Racquet Sports Training Program Racquet Sports Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,

More information

BRITISH 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 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 information

Shaping For Gymnastics

Shaping For Gymnastics Shaping For Gymnastics Teaching Proper Positions For Gymnastics Success I was asked to place a priority on which videos in our Success Video Library that I considered to be the most beneficial. This was

More information

DEDUCTIONS TAKEN FROM THE AVERAGE BY CHIEF JUDGE. (Applied after one warning has been given) cues given.

DEDUCTIONS TAKEN FROM THE AVERAGE BY CHIEF JUDGE. (Applied after one warning has been given) cues given. LANDING OF ELEMENTS & DISMOUNTS 0.05 Lands with feet hip-width apart or closer but never joins feet (V & UB/BB dismnts) 0.10 Lands with feet staggered (one in front of the other) (V & UB/BB dismnts) 0.10

More information

NASTICS TEAM GAZETTE

NASTICS 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 information

Exercises to Strengthen Your Back

Exercises to Strengthen Your Back Exercises to Strengthen Your Back Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance

More information

MOVEMENT EDUCATION. 1. To learn proper spotting techniques and how to use them to ensure the safety of yourself and your fellow class mates.

MOVEMENT EDUCATION. 1. To learn proper spotting techniques and how to use them to ensure the safety of yourself and your fellow class mates. Course Description MOVEMENT EDUCATION The course is designed to provide the student with fundamental knowledge and skill of movement education and fitness activities. Spotting and safety techniques will

More information

Age Determination. The athlete will compete the age they will be on December 31 of the year State Testing is held.

Age Determination. The athlete will compete the age they will be on December 31 of the year State Testing is held. 2014-2015 JUMPSTART Age Determination The athlete will compete the age they will be on December 31 of the year State Testing is held. } All State Testing shall be held August 8-24,2014. } National Testing

More information

LOW BACK. Performance Physical Therapy & Fitness

LOW BACK. Performance Physical Therapy & Fitness LOW BACK On back, feet resting on ball, pull knees to chest until stretch is felt in low back. Pause, then return to start position. Repeat 15-20 times LOWER TRUNK ROTATION On back, feet resting on ball,

More information

Day 1. Tuck Jump Knees Up. Power Jumps. Split Squat Jump (Lunge Jump) Plyometrics. 2 sets of 10

Day 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 information

SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS

SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS POWER DB Jump Squat Player stands with feet at shoulder-width, holding dumbbell in each hand. In one motion, use momentum from the inside leg (left leg) and

More information

Davis and Derosa. El Segundo, California

Davis and Derosa. El Segundo, California Notes: Stop any exercise if it increases your pain or symptom! 1- Stretching global flexion - / Get on your hands and knees (four point position) with your knees directly under your hips and your hands

More information

Attrition Rate in U.S. Women's Artistic Gymnastics by Level

Attrition Rate in U.S. Women's Artistic Gymnastics by Level University of Central Florida Honors in the Major Theses Open Access Attrition Rate in U.S. Women's Artistic Gymnastics by Level 2016 Kayleigh A. Swift University of Central Florida Find similar works

More information

Mathias Method By Ryan Mathias

Mathias Method By Ryan Mathias Mathias Method By Ryan Mathias Strength to Change the World Level 7- Elite This is for elite level lifters or those who are in competitive strength sports, each with nearly a decade or more of training

More information

THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS

THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS This is the complete list of all the exercises of the V-Taper Solution workout program with full photographs and descriptions. Follow the instructions

More information

Exercises to Strengthen Your Back

Exercises to Strengthen Your Back Marblehead Chiropractic & Wellness Center 40 Tioga Way, Suite 100 * Marblehead, MA 01945 * (781) 639-0808 www.mcawc.com Dr. Paul Milone, RPh., D.C. dp@mcawc.com Exercises to Strengthen Your Back These

More information

Pole Vault. USA Track & Field Level 1 Coaching School

Pole 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 information

WEEK 3 QUALIFIER WORKOUT 3

WEEK 3 QUALIFIER WORKOUT 3 (AsRx, Masters 35-39, Masters -44, Masters 45-49, Masters 50-54) 2 0 2 4 2 4 4 4 (Masters 55+) 2 0 2 4 2 4 4 4 (Scaled) 2 0 2 4 2 4 4 4 6.23.16 7 PM CDT 6.27.16 7 PM CDT AsRX, Masters 35-39 8 deadlifts

More information

A Parallette Training Guide by Jay Thornton

A Parallette Training Guide by Jay Thornton A Parallette Training Guide by Jay Thornton contents copyright 2009 American Gymnast design & layout by Greg Roberts Beginner! 4 Tuck Sit!... 5 L Sit!... 5 Tuck Planche!... 5 Straddle Press to Handstand

More information

Core (machines) Medicine Ball Back Extension

Core (machines) Medicine Ball Back Extension Medicine Ball Back Extension Medicine Ball Back Extension 1. Position body face down on apparatus placing hips and ankles on respective pads. 2. Place hips (and not stomach) on pad. Place lower leg or

More information

Developing Pole Vault Technique

Developing 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 information

STEP IT UP Moderate intensity workout

STEP IT UP Moderate intensity workout Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about

More information

Cybex Weight Machine Manual

Cybex Weight Machine Manual Cybex Weight Machine Manual Note: Machine adjustments are indicated by a yellow knob or lever. Feel free to ask our staff for guidance. Lower Body Leg Press - Adjust the back rest to a comfortable position.

More information

WORKOUT OF THE MONTH. Pepie, CSEP - Certified Personal Trainer. edmonton.ca/personaltraining. Bosu Push Up Hanging Oblique Raise.

WORKOUT OF THE MONTH. Pepie, CSEP - Certified Personal Trainer. edmonton.ca/personaltraining. Bosu Push Up Hanging Oblique Raise. WORKOUT OF THE MONTH Pepie, CSEP - Certified Personal Trainer Follow these exercises for a full-body workout! See reverse for guide & tracker to maximize your workout. 2 Bosu Push Up Hanging Oblique Raise

More information

STCH EVENT 3 WOD 3+4. WOD 4 = Total of calories at the cap time. Firebreathers. 22 min Running Clock

STCH EVENT 3 WOD 3+4. WOD 4 = Total of calories at the cap time. Firebreathers. 22 min Running Clock 22 min Running Clock For time (Wod 3) + for calories (Wod 4): 4 Rounds for time (buy in - only one athlete per full round): 50 Double Unders 20 alternating Dumbbell Snatch 22.5/15kg 20 Hand release Burpee

More information

Begin with minutes of cardio warmup (stairclimber, treadmill, elliptical, bike, rowing, etc.) Single / One Arm Dumbbell Bench Rows

Begin with minutes of cardio warmup (stairclimber, treadmill, elliptical, bike, rowing, etc.) Single / One Arm Dumbbell Bench Rows Arms(2) Arms, Back, Shoulders AP AT P. Begin with 15-20 minutes of cardio warmup (stairclimber, treadmill, elliptical, bike, rowing, etc.) Dumbbell Bent Over Lateral Rear Delt Raises / Flyes Single / One

More information

BODYWEIGHT EXERCISE TRAINING BASICS

BODYWEIGHT EXERCISE TRAINING BASICS BODYWEIGHT EXERCISE TRAINING BASICS unique-bodyweight-exercises.com The reason this bodyweight exercise program is so effective for weight loss or a combination of strength, stamina, definition and fitness

More information

Copyright Ashley Kalym 2013 COMPLETE CALISTHENICS

Copyright Ashley Kalym 2013 COMPLETE CALISTHENICS Copyright Ashley Kalym 2013! COMPLETE CALISTHENICS! PART I - INTRODUCTION 1. - INTRODUCTION 2. - WHAT IS CALISTHENICS? 3. - ADVANTAGES OF CALISTHENICS 4. - DISADVANTAGES OF CALISTHENICS 5. - UNIQUE ASPECTS

More information

Lower Body. Exercise intensity moderate to high.

Lower Body. Exercise intensity moderate to high. Lower Body Lower Body Introduction This exercise routine is created for men and women with the goals of strengthening the lower body. Along with increasing strength of the leg muscles this workout will

More information

IBIZA. sessions. valeriewaters

IBIZA. sessions. valeriewaters IBIZA sessions valeriewaters D i s c l a i m e r The I Want My Bikini Body Express program is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs

More information

FEEL GOOD GLOW Low intensity workout

FEEL GOOD GLOW Low intensity workout Welcome to the low intensity workout, Feel good glow. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information

More information

THE AMSTERDAM THROWDOWN WODS & MOVEMENT BOOK

THE AMSTERDAM THROWDOWN WODS & MOVEMENT BOOK THE AMSTERDAM THROWDOWN WODS & MOVEMENT BOOK WOD 17.1 With a running clock for 16 minutes Minute 00:00 03:00: Find your 1RM Clean & Jerk Minute 03:00 13:00: 10 minutes AMRAP of... ELITE & MASTERS 2 Handstand

More information

Exercise Library. Upper body

Exercise Library. Upper body Exercise Library Upper body Push-ups: Push-ups can be performed using the same rail as pull-ups. Grasp the rail wider than shoulders, keep your body in a straight line from head to toe and lower your chest

More information

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much

More information

JUMPTRAINER. (1) Secure the Jump Trainer tubes to the belt and ankle cuffs. (2) Start with feet shoulder width apart, in an athletic stance.

JUMPTRAINER. (1) Secure the Jump Trainer tubes to the belt and ankle cuffs. (2) Start with feet shoulder width apart, in an athletic stance. JUMPTRAINER DRILL1: SQUAT JUMP DRILL 1 SQUAT JUMP (2) Start with feet shoulder width apart, in an athletic stance. (3) Perform a squat by bending at the knees and pushing hips back and down. (4) Explode

More information

Gymnastic Class Descriptions and Goals:

Gymnastic Class Descriptions and Goals: Gymnastic Class Descriptions and Gym Tots (Parent/Tot) 18mo-3yrs (45 min) $48 This is a wonderful class for parents and children to bond while learning beginning gymnastics skills. We will teach fundamentals

More information

FORWARD ELEVATION. Stretches inferior and anterior-inferior capsule

FORWARD ELEVATION. Stretches inferior and anterior-inferior capsule FORWARD ELEVATION Stretches inferior and anterior-inferior capsule Lie down on a flat surface Use your good arm to grasp the arm of your stiff shoulder at the level of the elbow Raise the stiff arm above

More information

KILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.

KILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set. KILLER #1 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 2 sets of series one and then 2 sets of series two. EXERCISE 1 - Squats 2

More information

10 No-Gym Plyometric Moves for Explosive Strength BY COLLE TTE S TOHLER SEPT. 27, 2017

10 No-Gym Plyometric Moves for Explosive Strength BY COLLE TTE S TOHLER SEPT. 27, 2017 10 No-Gym Plyometric Moves for Explosive Strength BY COLLE TTE S TOHLER SEPT. 27, 2017 Watch any sprinter explode off the starting line and you re bound to be impressed by her toned glutes and chiseled

More information

Stretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.

Stretching. 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 information

WORKOUT ONE, TWO & THREE COMPLETES FOR TIME: WORKOUT 3 - ATHLETE C - FOR TIME 3 ROUNDS OF 10 BACKSQUATS 20 TOES TO BAR

WORKOUT ONE, TWO & THREE COMPLETES FOR TIME: WORKOUT 3 - ATHLETE C - FOR TIME 3 ROUNDS OF 10 BACKSQUATS 20 TOES TO BAR PRESENTED BY COMPLETES FOR TIME - - FOR TIME 10 20 TOES TO BAR - ATHLETE B - FOR TIME 15 15 DEFICIT HSPU WORKOUT 3 - - FOR TIME 20 10 RING MUSCLE-UPS TIME CAP / 15 MIN EACH SCORE / EACH COUPLET IS INDIVIDUALLY

More information

Chapter 10: Flexibility

Chapter 10: Flexibility Chapter 10: Flexibility Lesson 10.1: Flexibility Facts Self-Assessment 10: Arm, Leg, and Trunk Flexibility Lesson Objectives: Describe the characteristics of flexibility. Explain how you benefit from good

More information

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Mathias Method Strength to Change the World By Ryan Mathias Level 2- Expanding the Base This is a beginning weights program for anyone with a strong physical activity background. Level 2 teaches more basic

More information

At-Home Dryland Training Program

At-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 information

The Master Coach Series

The Master Coach Series Tumbl Trak Presents The Master Coach Series Vaulting Leonard Isaacs Tumbl Trak Presents The Master Coach Series: Featuring Leonard Isaacs Introduction Most, if not all, of the skills we gymnastics coaches

More information

Shoulder Rehab Program

Shoulder Rehab Program Range of Stage A Motion 1 External rotation Lying on your back, with elbows bent at right angles and held in against your body. Hold a stick with both hands and using your unaffected side push your other

More information

5 Equipment: Bodyweight Body Part(s): Back Level: Intermediate

5 Equipment: Bodyweight Body Part(s): Back Level: Intermediate Page 1 1 2 Warm up Circuit 1) Warm yourself up progressively 1) A series of exercises performed with no rest in between. This workout is made up of mini circuits giving you a great full body workout and

More information

Medicine Ball Training Guide

Medicine Ball Training Guide Medicine Ball Training Guide Medicine Ball Exercises!! Choose a subgroup of the below exercises that will allow you to get an intense workout for about 30 minutes. Plan on performing each exercise within

More information

RUNNING GUIDE. Technique & Stretching

RUNNING GUIDE. Technique & Stretching RUNNING GUIDE Technique & Stretching TECHNIQUE PERFECT POSTURE Good running posture is very important in helping you to maintain good form for the whole run and therefore adding to efficient running style,

More information

Arena One. Fitness Fitness Workout 1 = 'Push, Pull, Hang'

Arena One. Fitness Fitness Workout 1 = 'Push, Pull, Hang' WORKOUTS & STANDARDS For event program go here = bit.ly/cup2019program All fitness, inters + most overall events are 10mins: split into 2 scored workouts W1: 0-2mins 30secs (amrap or for time) - 30 secs

More information

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Mathias Method Strength to Change the World By Ryan Mathias Level 3- Doubling the Work This program is for those who have been weight training for at least 6-12 months and are ready to push forward. You

More information

About Clayton Beatty & Total Surfing Fitness

About Clayton Beatty & Total Surfing Fitness About Clayton Beatty & Total Surfing Fitness x My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. I am a Certified Fitness Trainer with a BSc

More information

PE Long Term Planning Overview

PE Long Term Planning Overview PE Long Term Overview NURSERY AUTUMN SPRING SUMMER 22-36 months Moving and Handling Runs safely on whole foot Squats with steadiness to rest or play with objects on the ground, and rises to feet without

More information

Reverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press &

Reverse 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 information

Thoracic Home Exercise Program

Thoracic Home Exercise Program Home Exercise Program 1. Bridging Laying on your back, knees bent with feet flat on the floor, arms along side resting on the floor, tighten your abdominals to stabilize your low back. Raise your buttocks

More information

Pushups and Pistols April 2018 Challenge

Pushups and Pistols April 2018 Challenge Pushups and Pistols April 2018 Challenge For this Challenge, here is the instructional playlist. Day 1 Assessment For the pushup portion of this challenge, we need to figure out your strength level that

More information

ORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1

ORTOVOX 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 information

Scott s Killer Core Routine:

Scott 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 information

FIT 5. Fitness Cards Level 5

FIT 5. Fitness Cards Level 5 FIT 5 Fitness Cards DIRECTIONS ENDURANCE Do each exercise for 30 seconds. Rest for 1 minute in between each exercise. Complete 3 times. STRENGTH Do 10 of each exercise and then move on to the next exercise.

More information

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

MOBILITY 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 information

1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs

1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms

More information

GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE

GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE GOLFERS TEN PROGRAM 1. SELF STRETCHING OF THE SHOULDER CAPSULE POSTERIOR CAPSULAR STRETCH Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your elbow.

More information

Tiny-Tank-Top Workout

Tiny-Tank-Top Workout Tiny-Tank-Top Workout The typical tank top exposes you 360 degrees, all the way around your upper back, shoulders, upper chest, and a bit of your sides. Looking great in one means toning those muscles

More information

(*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting)

(*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting) Competition Events Event 1 I think I just PR d a little! (*Judges notes: We will have 4 working platforms, and 2 warm-up platforms. Warm-Up platforms will be outside, weather permitting) As a team, you

More information

The Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule

The Golfers Ten Program. 1. Self Stretching of the Shoulder Capsule The Golfers Ten Program 1. Self Stretching of the Shoulder Capsule A. Posterior capsular stretch Bring your arm across your chest toward the opposite shoulder. With the opposite arm grasp your arm at your

More information

Teaching Children s Gymnastics Ilona E. Gerling

Teaching Children s Gymnastics Ilona E. Gerling About the Book This is the first book that explains why spotting is valuable, how spotting can be developed methodically and how children spotting each other is supposed to look. Spotting and securing

More information

CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING

CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING CHERRY Creek Baseball Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING Most athletic movements Originate from the hips and legs. This is true for most fundamental baseball skills such as running, jumping,

More information

RESISTANCE STRENGTH TRAINING EXERCISE

RESISTANCE STRENGTH TRAINING EXERCISE RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with

More information

Table of Contents. Page 1

Table of Contents. Page 1 Table of Contents Category Name... 4 1. Barbell Squats... 4 2. Bench Press... 5 3. Bird Dog... 6 4. Box Jump... 7 5. Bulgarian Split Squat... 8 6. Burpee... 8 7. Cross Body Mountain Climbers... 9 8. Dead

More information

Top 35 Lower Body Exercises

Top 35 Lower Body Exercises Top 35 Lower Body Exercises Calf Raise - Single Leg Stand on one leg, toes on edge of box Ankle hanging below toes Hold something for support Lift & lower body by extending the ankle of the stance leg

More information

Plyometric Training Routine

Plyometric Training Routine Plyometric Training Routine Plyometric exercises aim to improve your ability to use your strength more rapidly. It stands to reason therefore that you need to combine plyometrics with weight training.

More information

GORUCK 401 Upper Body Round Robin

GORUCK 401 Upper Body Round Robin Name: Date: Event Standard Exercise Scoring Points Bench Press 6 100 + (3 * extra reps) Pushups 40 100 + (2 * extra reps) Situps 40 100 + (3 * extra reps) Pull-ups 6 100 + (3.5 * extra reps) Dips 6 100

More information

CUB GAMES WEEK 2 BROUGHT TO YOU BY 2115NINE 17:00 PM AEST, THURSDAY, MARCH 1st THROUGH TO TUESDAY, MARCH 6th 10 AM AEST

CUB GAMES WEEK 2 BROUGHT TO YOU BY 2115NINE 17:00 PM AEST, THURSDAY, MARCH 1st THROUGH TO TUESDAY, MARCH 6th 10 AM AEST WORKOUT CG.2 Rx d LION CUB: 13-14 years Complete as many rounds and reps as possible in 12 minutes: 2 rounds of: 21 Air squats 9 Pull Ups Then, 2 rounds of: 21 Front Squat 9 M /6 F Bar Mu M 20kg. Barbell

More information

CHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder

CHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder CHEST Decline Bench Press 1. Lie on the bench and grasp the bar shoulder width. 2. slowly lower the bar to the nipple line until its about 1 inch above your chest. 3. Without pausing, use a slow and controlled

More information

The following exercises were developed by Tim Manson, Sylvester Walters and Doug Christie of TERNION*.

The 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 information

American Council on Exercise

American Council on Exercise American Council on Exercise February 23, 2015 Fitnovatives Blog Exercise Progressions for Clients Who Are Overweight or Are Affected by Obesity While there is no single right way to train clients who

More information

Low Back Pain Home Exercises

Low Back Pain Home Exercises Low Back Pain Home Exercises General Instructions The low back exercise program is a series of stretching exercises and strengthening exercises prescribed by your physician for your medical condition.

More information

STCH EVENT 3 WOD 3+4. WOD 4 = Total of calories at the cap time. Regulars. 22 min Running Clock

STCH EVENT 3 WOD 3+4. WOD 4 = Total of calories at the cap time. Regulars. 22 min Running Clock 22 min Running Clock For time (Wod 3) + for calories (Wod 4): 4 Rounds for time (buy in - only one athlete per full round): 25 Double Unders 20 alternating Dumbbell Snatch 15/10kg 20 Burpee box jump 20

More information

knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward.

knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward. Hang Clean Start with feet parallel and shoulder width apart. Grip the bar just outside the knees, wrist curled into the body, set the back by sticking the chest and the buttocks out, shoulders over the

More information

Below is the standard dynamic stretch series

Below 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 information

Continuous Strength Training For Endurance Athletes Phase 1 Preparation

Continuous Strength Training For Endurance Athletes Phase 1 Preparation Continuous Strength Training For Endurance Athletes Phase 1 Preparation Goals: 1. Condition the muscle fibre and soft tissues at the myotendinous junction (where muscle and tendon connect). 2. Prepare

More information

OPEN WEEK 4 17:00 PT, THURSDAY, MARCH 14, THROUGH 17:00 PT, MONDAY, MARCH 18

OPEN WEEK 4 17:00 PT, THURSDAY, MARCH 14, THROUGH 17:00 PT, MONDAY, MARCH 18 WORKOUT 19.4 For total time: 10 snatches Then, rest 3 minutes before continuing with: 10 bar muscle-ups Time cap: 12 minutes, including 3-minute rest period VARIATIONS Rx d: (Ages 16-54) Men snatch 95

More information

Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position

Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position Squat Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position 2 Prisoner Squat Place hands behind head Chin up, squeeze

More information

Weight: Snatch. Grip Deadlift. 1 5x5 5x5 5x5 5x5 x5 x5 2 5x5 5x5 5x5 5x5 x5 x5 3 5x5 5x5 5x5 5x5 x5 x5 4 3x10 3x10 3x10 3x10 x5 x5.

Weight: Snatch. Grip Deadlift. 1 5x5 5x5 5x5 5x5 x5 x5 2 5x5 5x5 5x5 5x5 x5 x5 3 5x5 5x5 5x5 5x5 x5 x5 4 3x10 3x10 3x10 3x10 x5 x5. 5x5 for Hypertrophy Hypertrophy training often doesn t get much credit outside of bodybuilding circles. Many strength athletes tend to think of adding muscle mass as a unwanted side effect of their training.

More information

KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS

KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS Add this full body cardio workout into your fitness routine on the days you want to get your heart rate up! MAMA SQUATS + ARM RAISES Recommend using

More information

Technique. Lesson. By Carone Fitness. Technique

Technique. Lesson. By Carone Fitness. Technique Lesson By Carone Fitness Introduction The most important part of strength training is technique. Many exercisers focus too much on how much weight they can lift or how many repetitions they can perform.

More information

1. Handspread should be about shoulder width apart 1. Follow thru with the plant by reaching upward 2. Front hand thumb under pole (knuckles facing

1. 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 information

Franklin Towne Basketball Off-Season Workouts

Franklin Towne Basketball Off-Season Workouts Franklin Towne Basketball Off-Season Workouts You are highly encouraged to stay in shape through the off-season by working-out in the gym and on the court. This is a guide to help anyone who is unclear

More information

FROZEN SHOULDER REHABILITATION EXERCISES

FROZEN SHOULDER REHABILITATION EXERCISES FROZEN SHOULDER REHABILITATION EXERCISES Exercise no. 1) Bend forward so that your torso is parallel to the ground, and lean on a stool or table with your healthy arm. Completely relax your sore arm, and

More information

Mobility sequencing!

Mobility sequencing! Mobility sequencing When practicing joint mobility drills we have the opportunity to improve our movement. The muscles associated with the joint being mobilised as well as the joint itself will improve

More information

Plyometric Drills Spider Strength and Conditioning 1

Plyometric Drills Spider Strength and Conditioning 1 Plyometric Drills Spider Strength and Conditioning 1 The purpose of performing plyometric exercises is to develop explosive power in the muscle groups responsible for movement on the playing field. By

More information