School Visits - S&C Session
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- Jemimah Patterson
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1 School Visits - S&C Session
2 TimeLine 60min Session 5min Introduction 10min RAMP 15mins Acceleration, Deceleration, Change of Direction 15mins Body Weight Exercises 10mins Loaded Exercises 5min Sled Challenge 90min Session 5min Introduction 15min Movement Screening 10min RAMP 15min Acceleration, Deceleration, Change of Direction 20min Body Weight Exercises 10min Loaded Exercises 10min Sled Challenge 5min Core
3 Movement Screening
4 Do their Heels come off the floor? Body Weight Squat Do their Knees Valgus? Do they round their back? Observation Y/ N Y/ N Y/N Possible Reason for (Y) Stiff Ankles Lack of stability around the knee and ankle Lack of Mobility within the hips Do their Heels come off the floor? Hop and Sticks Do their Knees Valgus? Observation Y/ N Y/ N Y/N Do they lean forward when they land? Possible Reason for (Y) Stiff Ankles Lack of stability around the knee and ankle Lack of stability around the pelvis
5 Push Up Can they lift their shoulders, hips and thighs off the floor at the same time? Observation Y/ N Y/ N Are shoulders levels when they come off the floor? Possible Reason for (N) Lack of core strength/ control One shoulder stronger/ more stable that the other Squat Tick the Working Muscles in Each Test Gastrocnemius Quadriceps Hamstrings Glutes Core Pectoralis major Bicep Triceps Hop and Stick Press Up
6 R.A.M.P Raise Activate Mobilise Potentiate Video Link of Example RAMP Session
7 Acceleration/ Deceleration/ Change of Direction Skill Acceleration Deceleration Change of Direction Drills -Double footed broad jumps -Single leg broad jumps -Single leg triple hops -Falling starts -Partner resisted running -Double footed jump and stick -Single leg jump and stick -run and come to a stop at a certain point -Drop Step -Cross Step -Variations of cone pick up challenges to encourage a low body position Games -5m Races -10m Races -Tail Tag -O s and X s -Line Stop -Statues -O s and X s -Tag -Kabadi -Cone Relay Key Coaching Points Push the floor away behind you Extend through you hips, knees and ankles Take quick little steps to slow down Sit your bum backwards Keep you chest tall Same as for Acceleration & Deceleration turn hips and head in the direction you want to go
8 Body Weight Exercises (STICK) LIFT Squat Deadlift Lunge Overhead Press Picture RDL Key Coaching Points Stance Phase -Bar Across the shoulders with a narrow grip -Hips and knees bend at the same time -weight transfers to the rear of the foot -Back remains flat -Knee and toe alignment is maintained -Drive through the heel -Push straight up -Step into the bar, with the bottom i-hole of shoe inline -Feet shoulder apart -Shoulders in front of the bar -Bum higher that knees -Back flat Stance Phase -Weight moves towards the heel -Back stays flat -Knees and hips extend together -knees inline with toes -Back stays flat -hips and knees bend at the same time -Knees and toes stay inline Start position -Stood up straight -Feel shoulder width apart -Step forward -Weight is towards the heel of the front foot -hips go straight down -Knee stays behind the toe and tracks inline with the toe -Push back to the start position -Bar rest on the clavicles -Elbows are high -Flat back and feet shoulder width apart -Quick dip, knees and hips bent simultaneously -knees stay inline with toes -Press the bar overhead whilst maintaining and flat back Downward phase -When the bar is received dip hips and knees together. -Feet are shoulder width apart -Slight bend in the knee -Bar is held outside hip with Downwards Phase -Whilst maintaining a flat back, and a relaxed head slowly lower the bar towards the floor. -Keep the bar as close to your thighs as possible -Once you have reached the Bite Point in your hamstrings Upwards phase -Maintaining a flat back return to the start position
9 Loaded Exercises (KETTLE BELL/ DUMBBELL) LIFT Goblet Squat Deadlift Lunge Overhead Press Picture RDL Key Coaching Points Stance Phase -Hold the Kettle Bell close to the chest -Hips and knees bend at the same time -weight transfers to the rear of the foot -Back remains flat -Knee and toe alignment is maintained -Drive through the heel -Push straight up -Kettlebell starts between the feet -Feet shoulder width apart -Bum higher that knees -Back flat Stance Phase -Weight moves towards the heel -Back stays flat -Knees and hips extend together -knees inline with toes -Back stays flat -hips and knees bend at the same time -Knees and toes stay inline Start position -Stood up straight -Feel shoulder width apart -Step forward -Weight is towards the heel of the front foot -hips go straight down -Knee stays behind the toe and tracks inline with the toe -Push back to the start position -Dumbbells at shoulder height -Flat back and feet shoulder width apart -Quick dip, knees and hips bent simultaneously -knees stay inline with toes -Press the bar overhead whilst maintaining and flat back Downward phase -When the bar is received dip hips and knees together. -Feet are shoulder width apart -Slight bend in the knee -Bar is held outside hip with Downwards Phase -Whilst maintaining a flat back, and a relaxed head slowly lower the kettlebell towards the floor. -Keep the bar as close to your thighs as possible -Once you have reached the Bite Point in your hamstrings Upwards phase -Maintaining a flat back return to the start position
10 Sled Challenge Key Coaching Point -Maintain a Flat Back -Push from a low position -Drive legs in a straight line CHALLENGE 1 Individual time to complete a distance CHALLENGE 2 Team time to complete a distance
11 Core LIFT Dead Bugs Front Plank Side Plank SuperMan Picture Key Coaching Points -Keep lower back against the floor -Reach as long as you can with the opposite arm and the opposite leg -Maintain a straight line through the ankle, knee, hip and shoulders -Maintain a straight line through the ankle, knee, hip and shoulders -Maintain a flat back through out -Maintain a level pelvis -Reach as long as you can with the opposite arm and the opposite leg
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Glutes, Weeks 3-4. Exercise Reps Sets Intensity Rest. 12 ea /10 1 minute
Glutes, Weeks 3-4 Please watch the explanation videos I have provided for you to fully understand how to properly follow this workout routine. This workout program is done on the same days of each week
Foundation Upper Body A (60 min)
Foundation Upper Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)
TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME
TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME 1 ATTENTION Train Eat Gain Ltd. accept no liability for any injury, loss or damage resulting from the diet or physical exercise recommendations given