SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS

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1 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 job over hurdle, landing on the left leg. Stick the landing, pause for one second, and then repeat on opposite side. In one explosive movement the player squats down, jumps to maximum height, and lands in a quarter squat position. Keep the chest up and stick landing. Stick the landing by decelerating and coming to a stop as fast as possible. Heiden Continuous Stand to the right of either a 6 or 12 hurdle with the left knee up high. Broad Jump Stand with feet at shoulder width apart and toes at the zero mark. In one motion, use momentum from the inside leg (left leg) and job over hurdle, landing on the left leg. As quickly as possible, repeat motion to the other side. Using the arms for momentum, squat down and jump forward as far as possible. The correct landing should have the athlete with knees bent, glutes back, and chest up. The rep is not counted unless the player can stick the landing. At IMPACT we tell our players Violent with your arms with any jump. Land with hips back and toes forward. Heiden w/stick Stand to the right of either a 6 or 12 hurdle with the left knee up high. We are trying to go back and forth as quickly as possible with good mechanics. Each jump should be as explosive as possible. Single Leg Hop Over Hurdle w/stick Stand on one leg, on either side of a 6 hurdle with knees slightly bent Jump over the hurdle landing on the same leg. Land with knee slightly bent. Come to a stop as quickly as possible 1

2 Box Blasts Stand with one foot on a bench or 18 box and the other foot on the ground with toes pointed forward. Pushing off the box, drive knee as high as possible and jump in the air as high as possible. Drive knee to create momentum. Land with knee slightly bent and lower body to the ground. 3-Way Box Jumps Stand in front of a plyo box of the desired height (18-36 inches) with the feet shoulder width apart and toes pointed forward. In one fluid motion, jump up and on the box. Land with the knees slightly bent and toes pointed forward. Step down and stand on one side of the box. Using the same mechanics, jump on to box, landing in the same fashion. Repeat on opposite side. Try to land soft on the box, with the quads and glutes absorbing the force. We also tell them to land in the same position you jumped from. HORIZONTAL PUSH BB Bench Player lays on bench with feet under the knees, shoulderwidth apart, and toes pointed forward. Player grabs barbell, lowers to the highest point on chest at a three second count, and pushes barbell from chest with full effort. Inhale air in lungs and stick chest out as much as possible. Keep shoulders at 45 degrees from body. DB Bench Press Player lays on bench with feet under the knees, shoulderwidth apart, and toes pointed forward. Have spotter bring the dumbells directly over the shoulders. Turn dumbells 45 degrees. Lower dumbells in a controlled manner so that the barely touch the shoulders. Push dumbells from chest with full effort. Shoulders at 45 degrees from body. 2-to-1 Box Jumps Stand in front of a plyo box of the desired height (18-36 inches) with the feet shoulder width apart and toes pointed forward. Jump off 2 feet and land on 1 on top of the box. Step down and repeat, landing on the opposite foot. Do not let the knee track inwards or outwards. Make sure to stick the landing and hold for 1 second before stepping down. DB Incline Bench Press Player lies on bench with feet under the knees, shoulderwidth apart, and toes pointed forward. Have spotter bring the dumbells directly over the shoulders. Turn dumbells 45 degrees. Lower dumbells in a controlled manner so that the barely touch the shoulders. Push dumbells from chest with full effort. Shoulders at 45 degrees from body. 2

3 HORIZONTAL PULL Standing Cable Row (feet parallel) Stand with feet shoulder width apart and back straight. Grab handle from the pulley and bring it out 6 inches to give some slack. Pull handle to chest with full force and return handle at a three second count. Standing Cable Row (feet staggered) Stand in a staggered stance and back straight. Grab handle from the pulley and bring it out 6 inches to give some slack. Inverted Row Place barbell on squat rack anywhere from 3 to 4 from the ground depending on the difficulty needed. Lay in a supine position under the bar and place hands on barbell wider than shoulder-width. Bring hips off the floor so that the body is in one straight line from ankles to shoulders. Using the upper back and shoulders pull the chest to the bar with full force and touch chest to the bar. Lower body down at a three second count. Keep the body in one straight line from shoulder to ankle. VERTICAL PUSH Pull handle to chest with full force and return handle at a three second count. Standing Rotational Cable Row (feet staggered) Stand with feet shoulder width apart and back straight. Grab handle from the pulley and bring it out 6 inches to give some slack. Grab handle from the pulley, pull handle to chest with full force and return handle at a three second count. DB 1-Arm Row Place 1 Arm on a bench with the opposite holding the dumbell. The other arm goes on the bench for support. Standing Single-Arm Shoulder Press Hold dumbell at shoulder height with core tight and glutes squeezed. Press dumbell as high as possible while maintaining a neutral spine and return to ear level, keeping the elbow out. Squeeze glutes, core tight, and don t lean back. Keep chest up and elbows out. Seated DB Shoulder Press Sit on inclined bench holding a dumbell in each hand. Have a spotter help you bring dumbells overhead with palms facing forward. With the elbows to the side of the body, lower the dumbells to the level of the ears and return to starting position. Squeezing shoulder blade, pull the dumbell to the shoulder and slowly return it to hang position. Keep back straight, using as little momentum as possible. 3

4 Pull Ups Place hands on pull up bar about three inches outside of shoulder width. Pull the entire body up until the head is above the hands. Concentrate on pulling the elbows down and back. Lower the body back down at a three second count. QUAD DOMINANT DB Squat to Bench Stand with feet slightly wider than shoulder width, with toes pointed slightly outward. Place dumbells on the shoulders vertically with the elbows pointed forward. Bulgarian Split Squat To find out where to place feet, start with one knee on the ground and the top of the same foot on top of the bench. Place the opposite foot on the ground with the foot directly under the knee. Using only the front leg and glute, push off the ground and come up to the top of the squat. Using the same leg, lower yourself to the ground at a three second count. Walking DB Lunge Place dumbells vertically on each shoulder with the elbows pointed forward. Moving from the knees and hips, reach back and squat till the glutes slightly touch the bench. Once they touch the bench squeeze quads, glutes, and push through the heels and come up as quickly as possible Try not to let the heels go off the ground. Make sure the knees to not track inward. Lateral Lunge Stand with feet together. If using weight, place DBs on shoulders vertically. Lift one foot off the ground and let gravity allow player to fall laterally. Once foot has hit the ground, reach back with glutes and squat until thigh is parallel to the ground. Reach back with glutes. Keep one leg straight while other is bent. Bring one knee to hip height and begin to fall forward. Once the lead leg touches the ground lower the body so that the back knee is only an inch above the ground. Squeezing the quad and glute, push off the lead leg and drive the back knee high all in one motion. Repeat for desired reps. Keep the chest up, eyes forward, and a straight back. HIP DOMINANT Rack Pull Set barbell up at knee height. Walk up to barbell with the knees no further than 1 inch from the bar. Keeping a tight, straight back, bend at the knees and hips and grip the bar just outside the knees. Take a deep breath, squeeze glutes, and stand up. Keep a tight back, at the top tell athlete to make a double chin and pop hips. 4

5 Romanian Dead Lift Stand with feet shoulder-width apart, knees bent at 15, holding barbell with hands at shoulder width. The key is to maintain a constant bend at the back and only move from the hips. If the athlete cannot maintain a healthy curve then reduce the weight. Keeping a tight back and knees at a constant 15 bend, reach back with hips (posteriorly) and lower the bar using the hamstring muscles. Try to get bar past knees. The proper depth is determined by how tight the player s hamstrings are. The key is to keep back straight and not bend it throughout the duration. Once hamstrings are at a full stretch, contract and come up. Glute Hams Fold and exercise mat in half and place both knees on it. Have a partner anchor the player down by holding the ankles. Squeeze the glutes tight so there is a straight line from the knees to the shoulders. Moving only at the knees, lower the body to the ground as slowly as possible. Once on the ground return to starting position. Make sure that hips to not go up on the way down. Instruct the player to only move at the knees. Superman Reach Stand on one leg, with opposite knee at hip height, holding medicine ball or weight at center of chest. In one motion, reach anteriorly and extend arms forward and simultaneously reach back with leg that is off the ground. The goal is to have a straight line from an vkle to hands. Try to get body parallel to the ground. Swiss Ball Leg Curl Place both feet on top of the stability ball. Squeeze glutes to have one straight line from the ankles to the shoulders. Keeping the hips up, bend knees to 90 and lower in a controlled manner. keep glutes squeezed and hips up Good Mornings Stand with the barbell resting on the back of the shoulders. Create a tight spine and keep the back at an arch. Bend the knees slightly, at 15. Keeping a tight back and knees at a constant 15 bend, reach back with hips (posteriorly) and lower the bar using the hamstring muscles. Try to get bar past knees. The proper depth is determined by how tight the player s hamstrings are. The key is to keep back straight and not bend it throughout the duration. Once hamstrings are at a full stretch, contract and come up. SLDL Stand on one leg holding the dumbell in the opposite arm. Hold the free arm at shoulder height for balance. Keeping a tight back and knee at a constant 15 bend, reach back with hips (posteriorly) and bring free leg into the air. Think of body as a see-saw. For every inch the chest goes forward, the free leg must go up. 5

6 Swiss Ball Leg Curl (2 up/2 down) Lay on your back with both feet on top of the swiss ball. Keep your hands at your side for balance. Swiss Ball Leg Curl (1 up/1 down) Lay on your back with both feet on top of the swiss ball. Keep your hands at your side for balance. First, squeeze the glutes and raise the hips off the ground so that there is a straight line from the ankles to the shoulders. Without dropping the hips, bend the knees and curl the heels toward the glutes. The top position should have a straight line from the knees to the shoulders. Extend knees back to starting position and repeat. Instruct the player to squeeze the glutes tight and keep the hips up. First, squeeze the glutes and raise the hips off the ground so that there is a straight line from the ankles to the shoulders. Lift one foot off the swiss ball and curl the knee towards the glutes. The top position should have one straight line from the knee to the shoulders. Extend the knee back to the starting position and repeat. Instruct player to squeeze the glutes tight and keep the hips up. If the player cannot complete a set with proper form have them regress back to an easier substitution. Swiss Ball Leg Curl (2 up/1 down) Lay on your back with both feet on top of the swiss ball. Keep your hands at your side for balance. First, squeeze the glutes and raise the hips off the ground so that there is a straight line from the ankles to the shoulders. Without dropping the hips, bend the knees and curl the heels toward the glutes. The top position should have a straight line from the knees to the shoulders. Once at the top, lift one foot off the swiss ball and lower body to the starting position with one leg. Instruct player to squeeze the glutes tight and keep the hips up. The single leg portion is only during the lowering (eccentric) phase. AUXILIARY Calf Raise Stand on low box with legs straight and only the balls of the feet on the box and heels hanging off. Keeping legs straight, contract calf muscles and raise and lower body using only calves. Push Up Ts Start at the top of the push up position with both hands will be holding on to a dumbbell and feet together. Perform a correct push up by lowering the whole body to the ground, keeping body in one straight line from the ankles to the shoulders. Push the body up, turn to the side, stack feet on top of the other, and raise the dumbbell with the top arm to the ceiling. A correct position is a straight line from one wrist to the other. Perform the same pushup and turn the opposite direction and repeat. 6

7 Front Raise/Lateral Raise Stand tall with a dumbbell in each hand with palms facing the body. Bring dumbbells up in front of the body to shoulder height, hold for one second and lower back down. Next, bring dumbbells up to the side of the body, hold for a one second count and lower back down. Pallof Press Place pulley at chest height. Stand with feet wider than shoulder-width a part perpendicular to the pulley (facing sideways). Bring handle to the center of the chest. Keeping the handle at the center of the chest, extend arms until elbows are locked. Do not let shoulders or torso turn the whole time. Hold for a five second count, and bring the handle back to the center of the chest. Repeat. take dumbells and press dumbells to the ceiling. Lower at a three second count. DB Front Squat to bench Stand with feet wider than shoulder width, straddling a bench, with toes pointed slightly outward. Place dumbells on top of the shoulders vertically. Bending at the knees and hips, reach back with hips and slowly lower the butt to the bench. After barely touching butt to the bench, squeeze quads and glutes and return to starting position. Quick Feet Stand with feet wide, knees bent, and hips back. Staying on the balls of the feet, chop feet as fast as possible for the allotted amount of time. Quick Hops Stand with feet together on either side of a line Curl/Rotate/Press Stand holding a dumbell in each hand with palms facing forward. Quickly hop back and forth over each side of the line. CORRECTIVE Curl the dumbells to the shoulders, rotate at the wrists, and press dumbells overhead Don t lean back when pressing overhead. Glute Bridge/Decline Chest Press Lay on back with knees bent and feet flat on the floor. Hold a dumbell in each hand. Squeeze glutes and raise hips so that there is one straight line from shoulder to knee. While holding this position, Prone Straight Leg Raise Lie on your back with legs straight and toes pointed to the ceiling. Keeping the knee straight and ankle dorsiflexed, bring leg up as high as possible. Hold for 2 seconds, and then lower to the ground in a controlled manner. 7

8 T-Spine Mobes on Foam Roller Lie on your side and bring the top knee to hip height. Place foam roller under the top knee (if you don t have a foam roller, then use a medicine ball or even a basketball). Bring both hands straight out from the shoulders with elbows straight. Reach back overhead as far as possible. Keeping the leg on the foam roller, rotate at the waist try to touch the back of your wrist to the ground. Return to starting position and repeat. Y Hold on the Floor Lie face down on the floor with the shoulders at a 35 angle. Keep elbows straight and thumbs pointed up. Squeeze the shoulder blades and lift both arms off the ground while keeping the chin tucked down. Do not allow athletes to bring their chin up or bend elbows. Staggered Posterior Reach Stand in an exaggerated lunge position. Rotate and reach back over the lead leg. PVC Shoulder Dislocation Stand with feet shoulder-width apart. Grab the PVC pipe at each end, depending on shoulder flexibility. Keeping the elbows straight and locked, glutes squeezed and core tight, raise the PVC pipe overhead as far as possible. If you are able to bring the pipe all the way back then bring your hands a little closer so that you re only able to go past each ear. 1 Leg foot lift off bench Place one foot on top of the bench. T Hold on the Floor Lay prone on the floor with the arms fully extended, making one straight line from wrist to wrist. Squeeze the shoulder blades and lift the arms and chest up off the ground. Make sure to keep the chin tucked down At IMPACT we tell our player to make a double chin so they keep their chin down. Scap Push Ups Set up: Start in a normal push up position. Without bending the elbows lower the body, bringing both shoulder blades together and then push the body up while bringing them apart. Lift the foot as high as possible off the bench while keeping the back straight and not compensating. Spider Lunge Begin in a normal push up position. Don t let the player lean back at his lower back or crunch over. Only move at the hips. Bring the right foot forward and place it right next to the right hand. Try to touch the right foot with the right elbow. Bring the right foot back to the starting position. Repeat on opposite side. 8

9 Wall Ankle Stretch Stand in a staggered stance with both hands on the wall. Lean forward at the waist and stretch the back leg. Instruct player to pretend like he s trying to push the wall down. Scap Wall Slides Stand facing away from the wall with the shoulders and elbows at 90 touching the wall. Keeping constant contact with the wall, raise both arms up as high as possible and bring them back down. The goal is to stay in the same plane keeping constant contact with the wall. 9

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