RJT. Pupil Task Cards: Jumping JUMP THROW RUN
|
|
- Adam Cameron
- 6 years ago
- Views:
Transcription
1 RJT s: Jumping RUN JUMP THROW
2 s: Introduction Introduction to the s An important part of every child s cognitive development is to encourage them to explore new things and use self-guided learning to problem-solve and overcome challenges. The s provide teachers with a useful tool to encourage self-guided learning; peer observation; movement understanding; feedback and communication skills and is a creative way to expand the lesson. The s cover every athletics event and outline the key technical observation points for these events. This section also contains s for the key movement principles of running jumping and throwing (i.e. Agility, Jumping for height, Pull throw, etc.). Each card provides pupils with a series of challenges and/or questions designed to help them develop a greater understanding of each athletics events. These cards can be used to complement the Task section within each Activity Card. Getting the most from the s The s can be used with any age group, but teachers may wish to adapt how they use the cards based on the age and the ability of the group. Teacher Guided: For some pupils, teachers may wish to read out and explain each of the questions from the s and then allow the pupils to practice. Self-Guided: The teacher hands out a copy of the relevant s to pairs or small groups and asks them to go and explore the tasks before bringing the whole class back together to discuss what they observed. The s can either be used to complement a Technical Teaching Card, Activity Card or as a standalone activity. s can be downloaded or photocopied so as to provide sufficient copies for the whole class.
3 s: Stages of Progression Introduction The s provided in this resource have been spilt into four different formats (which are set out on the right). These task cards can be either used in a progressive order, which takes into consideration the pupil s increased understanding of movement and athletics skills or used to provide a variety of challenges to pupils. Each card aims to support pupils to develop a greater understanding of the athletics movements and how to improve these. It is hoped pupils will also develop their teamwork, communication and social skills through the role of both performer and coach. STAGE 1 STAGE 2 STAGE 3 STAGE 4 These pupil task cards replicate those used in primary schools and help reinforce the key learning principles for this age group. The cards focus on the foundation movement skills of running, jumping and throwing and encourage pupils to explore how they use their body to run, jump and throw effectively. These cards are ideal for those pupils new to athletics events and/or in the earlier stages of skill development. The stage 2 pupil task cards help pupils to develop their observation skills and a basic understanding of the technical points for each athletics event. Each pupil card provides 6 key technical points which pupils can use to observe each other s competence. The cards encourage pupils to observe their peers (either in pairs or small groups) and provide feedback on whether the pupil achieved the required technical points. The stage 3 pupil task cards build on the challenges set out in stage 2 by encouraging pupils to observe; analyse; consider potential interventions and provide feedback. Provided within each task card is a series of technical points, which if observed the pupil must tick. They will then record what strengths their partner demonstrated and any suggested areas of development, showing a clear level of understanding of the event. Stage 4 pupil task cards provide pupils with a group task which encourages them to look at a series of technical images and consider what technical points they would suggest for each image and share these with the rest of the group. Once the pupils have agreed on some key technical points, they practice the event using these points and then reflect on whether they need to be refined. This task activity promotes team work, creative thinking and a good understanding of the movement skills and the various athletics events.
4 Observation Model Feedback on specific observations and provide suggested changes. Discuss in groups / pairs what you need to do to improve. Use questions to check for partners understanding. 5 How will you your partner improve? Make the task Simpler or more Challenging. 5 Feedback on one or two observations you made and how these may be improved. Ask you partner what they think they did well and what they need to work on. This encourages them to self-reflect. What to look for/ what you need to know? The Key Technical Principles for the event: explained by teacher or outlined on the. What your partner(s) wants to work on. Previous experience of partner(s). Evaluation/Diagnosis Comparing with the Key Technical Principles (explained by the teacher or outlined in the s): What did your partner do well? What do they need to work on? Working with your partner(s): Provide instructions and an explanation on the task outlined by either your teacher or within the. If required ask teacher for clarification. 2 Observation (strategy) Initially focus on the technique and not the time they have run, height jumped or distance thrown. Consider where is the best place to observe, what you want to see. Consider how many times you should watch a skill. When observing start broad and then narrow down your focus ( whole body to body segments ).
5 Jumping: Jumping for Height STAGE 1 In pairs or small groups (3 4 pupils per group), find a space to practise Jumping for Height. Explore the following activities and questions, and share your answers and ideas with the rest of the class. Modelling and Mimicking Think of someone who can jump high. This could be a friend, a member of your family or a famous sports person. In pairs or small groups show each other how you think you should move your body to jump high. Discuss which movements looked the best and why. Practise using these movements and see if you feel you can jump higher. Share with your teacher and the rest of the class, which movements you think where the best and why. Using Your Body How do you use your body when Jumping for Height? (You can watch a partner or other class mates to see how they use their body when jumping). Do you keep your body nice and tall when jumping or do you lean forwards or backwards? Using Your Arms How do you use your arms when Jumping for Height? (You can watch a partner or other class mates to see how they use their arms when jumping). In which direction should you swing your arms when jumping for height? Backwards to upwards or forward to backwards? Should your arms move quickly or slowly? Using Your Legs How do you use your legs when Jumping for Height? (You can watch a partner or other class mates to see how they use their legs when jumping). How do you use your legs when taking off (jumping)? Do you lower your body slightly before jumping or stay tall? How do you use your legs to land safely? How wide should your feet be apart when landing, so as to help with balance and control?
6 Jumping: Jumping for Distance STAGE 1 In pairs or small groups (3 4 pupils per group), find a space to practise Jumping for Distance. Explore the following activities and questions, and share your answers and ideas with the rest of the class. Modelling and Mimicking Think of someone who can jump far. This could be a friend, a member of your family or a famous sports person. In pairs or small groups show each other how you think you should move your body to jump far. Discuss which movements looked the best and why. Practise using these movements and see if you can jump further. Share with your teacher and the rest of the class, which movements you think were the best and why. Using Your Body How do you use your body when Jumping for Distance? (You can watch a partner or other class mates to see how they use their body when jumping). Do you keep your body nice and tall when jumping? Do you lean your body forwards or backwards when jumping? Using Your Arms How do you use your arms when Jumping for Distance? (You can watch a partner or other class mates to see how they use their arms when jumping). In which direction should you swing your arms when jumping for distance? Backwards to forwards or forward to backwards? Should your arms move quickly or slowly? Using Your Legs How do you use your legs when Jumping for Distance? (You can watch a partner or other class mates to see how they use their legs when jumping). How do you use your legs when taking off (jumping)? Do you lower your body slightly before jumping or stay tall? How do you use your legs to land safely? How wide should your feet be apart when landing, so as to help with balance and control?
7 Jumping: Combination Jumps STAGE 1 In pairs or small groups (3 4 pupils per group), find a space to practise Combination Jumps. Explore the following activities and questions, and share your answers and ideas with the rest of the class. Modelling and Mimicking Think of someone who can combine two or more jumps together (such as hopscotch). This could be a friend, a member of your family or a famous sports person. In pairs or small groups show each other how you think you should move your body to combine two or more jumps. Discuss which movements looked the best and why. Practise using these movements and see if it is easier to combine your jumping actions together. Using Your Body How do you use your body when combining two or more jumps? (You can watch a partner or other class mates to see how they use their body when jumping). Do you keep your body nice and tall when jumping? Do you lean your body forwards or backwards when jumping? Using Your Arms How do you use your arms when combining jumps? (You can watch a partner or other class mates to see how they use their arms when jumping). Do you use your arms differently when you hop, step or jump? If so how? Using Your Legs How do you use your legs when combining two or more jumps? (You can watch a partner or other class mates to see how they use their legs when jumping). Can you change from a hop to a step? Can you change from a step to a jump? Can you change from a hop to a jump? Can you do a hop, step and jump? What combination is the most challenging and why?
8 Jumping: Long Jump STAGE 2 The Task In pairs or small groups observe each other s long jump technique. After a few practices, discuss what you each observed, providing feedback on the key points shown opposite. If anyone was unsuccessful in achieving one or more of these movements, consider what they could do to help improve this (i.e. use a short approach or focus on that one element). Later, share your feedback with the teacher on if and how the long jump technique improved throughout the lesson. Focus forwards not downwards at the take-off board Keep body upright and hips high at take-off Land with heels first Drive the free knee forwards and up Keep a tall upright body position in flight phase Bend the knees (soft knees on landing)
9 Jumping: Triple Jump STAGE 2 The Task In pairs or small groups observe each other s triple jump technique. After a few practices, discuss what you each observed, providing feedback on the key points shown opposite. If anyone was unsuccessful in achieving one or more of these movements, consider what they could do to help improve this (i.e. use a short approach or focus on that one element). Later, share your feedback with the teacher on if and how the triple jump technique improved throughout the lesson. Equal hop, step and jump phases Use arms to balance leg action throughout Keep a tall, upright body position in flight phases Same foot to same foot, to other foot, to both feet Extend at the hips, knee and ankle in all take-offs Land in pit same as Long Jump
10 Jumping: High Jump Scissor Jump STAGE 2 The Task In pairs or small groups observe each other s scissor jump technique. After a few practices, discuss what you each observed, providing feedback on the key points shown opposite. If anyone was unsuccessful in achieving one or more of these movements, consider what they could do to help improve this (i.e. use a short approach or focus on that one element). Later, share your feedback with the teacher on if and how the scissor jump technique improved throughout the lesson. Tall, upright posture throughout approach Keep head and body upright at take-off Drive the leg closest to the bar up and over Take off on the outside foot Extend at the hips, knee and ankle at take-off Take-off leg follows to complete the jump
11 Jumping: High Jump - Fosbury Flop STAGE 2 The Task In pairs or small groups observe each other s high jump technique. After a few practices, discuss what you each observed, providing feedback on the key points shown opposite. If anyone was unsuccessful in achieving one or more of these movements, consider what they could do to help improve this (i.e. use a short approach or focus on that one element). Later, share your feedback with the teacher on if and how the high jump technique improved throughout the lesson. Run with good posture on the curve Stay tall and keep the body upright at take-off Mid to upper back touches down first Final 4-5 strides are on the curve Extend at the hips, knee and ankle at take-off Push hips upwards to arch over the bar
12 Jumping: Pole Vault - Swing Drills STAGE 2 The Task In pairs or small groups observe each other s plant and swing (pole vault) technique. After a few practices, discuss what you each observed, providing feedback on the key points shown opposite. If anyone was unsuccessful in achieving one or more of these movements, consider what they could do to help improve this (i.e. use a short approach or focus on that one element). Later, share your feedback with the teacher on if and how the plant and swing (pole vault) technique improved throughout the lesson. Top hand is the dominant hand Take-off foot is opposite foot to the top hand Swing down the same side of the pole as the top hand Hands shoulder width apart Drive the free knee up and forwards at take-off Keep the top arm long through the swing
13 Jumping: Long Jump STAGE 3 Approach Take-off Flight Landing Uses a fast, controlled run-up Demonstrates awareness of the take-off point. Focus is forwards and not downwards Can identify preferred take-off leg Uses a dynamic down and back motion with the foot at take-off Drives the free leg forwards & up at take-off Holds the free leg parallel in flight Keeps the body upright Extends the legs out in front at landing Lands with heels first, bending knees to absorb momentum Walks out the end of the pit Common Technical Faults Potential Corrections 1. Slows down before the take-off board Use a take-off zone to create a bigger take-off area. This decreases the need for accuracy. 2. Does not drive up at take-off. Encourage an active take-off foot followed by the free knee driving forwards and up. Using the information above and your observations, identify two strengths of the pupil you observed Based on your recorded observations, identify one area of suggested development and how this could improve performance. Development: Impact: Encourage pupils to use the Observation Model Click here
14 Jumping: Triple Jump (Approach & Hop) STAGE 3 Approach Hop: take-off Hop: flight Landing & Step: take-off Uses a fast, controlled run-up Demonstrates awareness of the take-off point. Focuses is forwards and not downwards Pulls foot down and back at take-off Keeps hips high at take-off Drives the free knee up and forwards Keeps body upright Use arms to maintain balance Brings take-off leg through with thigh parallel to the ground Brings the foot down actively into next step phase Uses arms to maintain balance Fully extends the hip, knee and ankle at step take-off Common Technical Faults Potential Corrections 1. Uses too big a hop in the initial phase Use cones to mark out three equal spaces for the hop, step and jump phase. 2. Over reaches between hop, step and jump phases Use the same approach as above. Bring the cones closer to ensure no overreaching. Using the information above and your observations, identify two strengths of the pupil you observed Based on your recorded observations, identify one area of suggested development and how this could improve performance. Development: Impact: Encourage pupils to use the Observation Model Click here
15 Jumping: Triple Jump (Step & Jump) STAGE 3 Step: flight Jump: take-off Jump: flight Jump: landing Lands with a flat foot pulling backwards Uses the arms to balance the legs Drives the knee high Holds the thigh parallel to ground during flight Fully extends hip, knee and ankle at take-off Drives free knee forwards and up Pulls arms through high above the head Extends the legs out in front at landing Lands with heels first, bending knees to absorb momentum Walks out the end of the pit Common Technical Faults Potential Corrections 1. Uses too big a hop in the initial phase Use cones to mark out three equal spaces for the hop, step and jump phase. 2. Over reaches between hop, step and jump phases Use the same approach as above. Bring the cones closer to ensure no overreaching. Using the information above and your observations, identify two strengths of the pupil you observed Based on your recorded observations, identify one area of suggested development and how this could improve performance. Development: Impact: Encourage pupils to use the Observation Model Click here
16 Jumping: High Jump (Scissors) STAGE 3 Approach Take-off Flight Landing Approaches at an angle of approximately 30 Uses a run-up of roughly 3 or 5 strides Keeps the head and upper body upright Takes off using the outside foot Drives the leg closest to the bar up and over the bar Keeps the body tall at take-off Keeps the leg bent when clearing the bar Side-steps over the bar in a scissor motion Keeps the body tall in the flight phase Lands on the feet Drives the take-off foot down and back to complete the landing Common Technical Faults Potential Corrections 1. Hurdles the bar as opposed to using scissors action Ensure the angle of the run up is approximately 30. Encourage taking off on the outside foot. 2. Slows down prior to take-off Decrease the length of the run up (initially). Provide a take-off target area. Using the information above and your observations, identify two strengths of the pupil you observed Based on your recorded observations, identify one area of suggested development and how this could improve performance. Development: Impact: Encourage pupils to use the Observation Model Click here
17 Jumping: High Jump (Fosbury Flop) STAGE 3 Approach Take-off Flight Landing Runs tall, with correct upright posture Leans at the ankle and not waist around the curve At take-off, the foot points towards the back corner of the high jump bed Drives up at take-off, extending at the hip, knee and ankle Stays tall and keep the body upright during take-off Drives the inside knee upwards to 90, then stretch the body after take-off Pushes the hips upwards to arch over the bar. Shows timing and good spatial awareness to clear the bar Lifts the legs clear of the bar Lands safely with the mid to upper back touching down first Common Technical Faults Potential Corrections 1. Leans at waist as opposed to ankle in the run-up Use figure of eight and bend running drills to help practice leaning at the ankle when using a run-up. 2. Leans into the bar too early at take-off Drive up as high as possible prior to leaning into the jump. Focus on driving the inside knee upwards. Using the information above and your observations, identify two strengths of the pupil you observed Based on your recorded observations, identify one area of suggested development and how this could improve performance. Development: Impact: Encourage pupils to use the Observation Model Click here
18 Jumping: Pole Vault (Swing Drills) STAGE 3 Grip Take-off Swing (flight) Landing Top hand grips the pole at maximum reach, when the pole is held vertical Hands are shoulder width apart Take-off foot is opposite foot to top hand Drives the free knee up and forwards at take-off Extends the take-off leg at the hip, knee and ankle Pushes the pole to vertical Swings down the same side of the pole as the top hand Keeps top arm long throughout the swing Keeps the body tall and upright in the swing flight Swings with control deep into the pit Uses a soft controlled landing, running out of the swing Common Technical Faults Potential Corrections 1. Does not keep the top arm long Ensure the top hand grip is high and remains high. Starting the jump from a box may help. 2. Pole falls off to one side in swing phase Drive knee forwards and upwards. Teacher may act as a spotter to assist the flight of the pole in the swing phase. Using the information above and your observations, identify two strengths of the pupil you observed Based on your recorded observations, identify one area of suggested development and how this could improve performance. Development: Impact: Encourage pupils to use the Observation Model Click here
19 Jumping: Long Jump STAGE 4 Group Goal: To give and receive feedback between members of your group to help each of you in your ability to perform the long jump. a. Look at the pictures below as a group and think individually what the Technical Points in each phase would be for 1 minute (no talking at this stage). b. Next share your ideas as a group, taking it in turns to give and discuss ideas. Come to a common agreement and note the suggested Technical Points below. c. Now perform several long jumps into a pit. d. After a few practices, reflect on whether your group needs to change the suggested Technical Points? Approach Take-off Flight Landing Technical Point 1 Technical Point 2 Technical Point 3 Technical Point 4
20 Jumping: Triple Jump (Approach & Hop) STAGE 4 Group Goal: To give and receive feedback between members of your group to help each of you in your ability to perform a triple jump. a. Look at the pictures below as a group and think individually what the Technical Points in each phase would be for 1 minute (no talking at this stage). b. Next share your ideas as a group, taking it in turns to give and discuss ideas. Come to a common agreement and note the suggested Technical Points below. c. Now perform several jumps into a pit. d. After a few practices, reflect on whether your group needs to change the suggested Technical Points? Approach Hop: take-off Hop: flight Landing & Step: take-off Technical Point 1 Technical Point 2 Technical Point 3 Technical Point 4
21 Jumping: Triple Jump (Step & Jump) STAGE 4 Group Goal: To give and receive feedback between members of your group to help each of you in your ability to perform a triple jump. a. Look at the pictures below as a group and think individually what the Technical Points in each phase would be for 1 minute (no talking at this stage). b. Next share your ideas as a group, taking it in turns to give and discuss ideas. Come to a common agreement and note the suggested Technical Points below. c. Now perform several jumps into a pit. d. After a few practices, reflect on whether your group needs to change the suggested Technical Points? Step: flight Jump: take-off Jump: flight Jump: landing Technical Point 1 Technical Point 2 Technical Point 3 Technical Point 4
22 Jumping: High Jump (Scissors) STAGE 4 Group Goal: To give and receive feedback between members of your group to help each of you in your ability to perform the scissor jump technique when undertaking the high jump. a. Look at the pictures below as a group and think individually what the Technical Points in each phase would be for 1 minute (no talking at this stage). b. Next share your ideas as a group, taking it in turns to give and discuss ideas. Come to a common agreement and note the suggested Technical Points below. c. Now perform several jumps using the scissor technique. d. After a few practices, reflect on whether your group needs to change the suggested Technical Points? Approach Take-off Flight Landing Technical Point 1 Technical Point 2 Technical Point 3 Technical Point 4
23 Jumping: High Jump (Fosbury Flop) STAGE 4 Group Goal: To give and receive feedback between members of your group to help each of you in your ability to perform the Fosbury flop technique when undertaking the high jump. a. Look at the pictures below as a group and think individually what the Technical Points in each phase would be for 1 minute (no talking at this stage). b. Next share your ideas as a group, taking it in turns to give and discuss ideas. Come to a common agreement and note the suggested Technical Points below. c. Now perform the Fosbury flop several times. d. After a few practices, reflect on whether your group needs to change the suggested Technical Points? Approach Take-off Flight Landing Technical Point 1 Technical Point 2 Technical Point 3 Technical Point 4
24 Jumping: Pole Vault (Swing Drills) STAGE 4 Group Goal: To give and receive feedback between members of your group to help each of you in your ability to perform the pole vault (swing drills). a. Look at the pictures below as a group and think individually what the Technical Points in each phase would be for 1 minute (no talking at this stage). b. Next share your ideas as a group, taking it in turns to give and discuss ideas. Come to a common agreement and note the suggested Technical Points below. c. Now perform several swing drills into a pit. d. After a few practices, reflect on whether your group needs to change the suggested Technical Points? Grip Take-off Swing (flight) Landing Technical Point 1 Technical Point 2 Technical Point 3 Technical Point 4
School Visits - S&C Session
School Visits - S&C Session TimeLine 60min Session 5min Introduction 10min RAMP 15mins Acceleration, Deceleration, Change of Direction 15mins Body Weight Exercises 10mins Loaded Exercises 5min Sled Challenge
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 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 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 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 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 informationSCHOOL WIDE LINKS: Athletics Day
UNIT / TOPIC: Run, Jump, Throw CLASS: Year 1,2,3 DURATION: 5 Weeks UNIT AIM: Children are actively involved practicing skills throughout as much of the Run Jump Throw session as possible KEY AREA OF LEARNING:
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 informationPlyometrics. Ankle Bounces. Bounding. Butt Kuck
Plyometrics Plyometric exercises are good for power, speed and strength. These exercises are not easy so you need to be in good shape before doing them. Check with your coach and/or trainer before adding
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 informationJUMPTRAINER. (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 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 informationCurl-ups with a Twist
Curl-ups Curl up and bring your shoulders off the floor until your palms are on top of your knees, then return to start. FITNESS STATION Can you do them slowly? Curl-ups with a Twist Curl-up pulling your
More informationStrength Training for Marathoners
Strength Training Benefits: Increase Strength Increase Bone Density Increase Metabolism Increase Cardio Fitness Increase Running Performance Decrease Injuries Strength Training for Marathoners General
More informationTotal Body Exercises for Volleyball
Total Body Exercises for Volleyball By Dennis Jackson, CSCS Strength-and-Power-for-Volleyball.com You strength training should include total body exercises such as deadlifts and power cleans. Total body
More informationFocusing on the Fundamental Movement Skill of Landing in a Gymnastics lesson
Sample Lesson Plan Focusing on the Fundamental Movement Skill of Landing in a Gymnastics lesson Class Level Strand Strand Unit Curriculum Objectives 1 st 6 th Class Gymnastics Movement The child should
More informationPlyometric 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 informationSECTION 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 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 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 informationPART A PART B ADULT - MATCH DAY. ACTIVATEye SNAKE RUNS SQUAT STANDS WITH ROTATION HEEL TO TOE WALK WITH KNEE RAISE
PART A ACTIVATEye SNAKE RUNS Players run in channel 20m long x 5m wide Swerve run using full width Backward skip (alternate 2 left, 2 right) to start Keep facing forwards Increase effort each rep: 30%,
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 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 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 informationTop 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 informationPART A - 2 MINUTES UNDER 15 - PHASE 3. ACTIVATEye EXAGGERATED SKIP A SKIP UNPLANNED PLANT AND CUT 1 X 15 METRES EFFORT 50-70% 1 X 15 METRES
PART A - 2 MINUTES EXAGGERATED SKIP Shuffle forward two steps Swing leading leg upwards Clap hands under raised leg Repeat alternating lifting leg 1 X 15 METRES Soft knees A SKIP High knee drive, leg bent
More informationLow 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 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 informationVenue. Equipment. Reference Primary School Curriculum (1999) Physical Education, page 30.
STRAND: Gymnastics CLASS LEVEL: First & Second Class LESSON: 5 PAGE: 1 Curriculum Objectives Strand Unit: Movement Develop the basic movement actions. Develop the basic movement actions of transferring
More informationTeaching Styles, Progression and Variety in Athletics Lessons. Recent research into physical education teaching styles (Curtner-Smith,
Teaching Styles, Progression and Variety in Athletics Lessons Recent research into physical education teaching styles (Curtner-Smith, Todorovich, McCaughtry, & Lacon, 2001) has found that contrary to the
More informationFROZEN 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 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 informationExercise 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 informationExercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups
Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.
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 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 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 informationBooklet created by: Katy Rosenberger. Professionally managed by:
Booklet created by: Katy Rosenberger Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through
More informationLower Body Plyometric Exercises
Lower Body Plyometric Exercises These animated lower body plyometric exercises can be used to develop power in any sport that involves sprinting, jumping, quick changes of direction and kicking etc. They
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 informationExercise Report For: Augusta James
Exercise Report For: Optimizing Sport Performance Provided By: Greg Redman BScPT, BScKin, Wave Physiotherapy Phone: 250-763-9283 Fax:, www.wavephysio.ca Page: 1 Stretch hip flexor kneel w/ball Stretch
More informationSESSION CARDS: 120 SESSIONS
SESSION CARDS: 120 SESSIONS Running is the classical road to self-consciousness, self-awareness and selfreliance. Noel Carroll Irish Olympic middle-distance runner 2015 Marathon Kids, Inc. All rights reserved.
More informationWarm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position
Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform
More informationEvaluating Fundamental
12 Locomotor Lab 12.1 Evaluating Fundamental Skills Purpose Practice in learning to observe and evaluate locomotor skills from video performance. Procedures Listed below are several websites showing children
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 informationLow Back Program Exercises
Low Back Program Exercises Exercise 1: Knee to Chest Starting Position: Lie on your back on a table or firm surface. Action: Clasp your hands behind the thigh and pull it towards your chest. Keep the opposite
More informationCHOOSE YOUR MOVEMENTS
CHOOSE YOUR MOVEMENTS In each phase of the OPT model stability, strength, and power you can build a workout easily by mixing and matching movements from each of the following categories: upper- and lowerbody
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 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 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 informationSide Split Squat. The exercises you need to hit with more power and accuracy every time
GOLF FITNESS The exercises you need to hit with more power and accuracy every time POWER Training for more power on the course doesn t necessarily involve heavy weights and explosive ballistic workouts
More informationPlyometric 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 informationHow To Fly High With Plyometrics
How To Fly High With Plyometrics 10 seconds remain in the game and your team is down by 1 point. The championship is on the line and the coach has called your number. As you slice and dice your way up
More informationSt. Joseph Rayong School Course Outline 1st Semester P5 Curriculum - Physical Education ( )
Taking forces is the body movement which the body has to use force against the weight while moving. Taking forces Body movement: the body has to use force against the weight while moving such as running
More informationReference Primary School Curriculum (1999) Physical Education, page 42. Physical Education Teacher Guidelines, page 81.
STRAND: Gymnastics CLASS LEVEL: Third & Fourth Class LESSON: 2 PAGE: 1 Curriculum Objectives Strand Unit: Movement Create a sequence of movement to develop body awareness and control with appropriate variations
More informationWORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
DAY # DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form.
More informationADULT - PHASE 6. ACTIVATEye PART A PART B SMALL SIDED GAMES SNAKE RUNS KNEE TO ELBOW STATIC BEAR CRAWL 5 TO 10 MINUTES
PART A SMALL SIDED GAMES For the first 5 to 10 minutes of training, while players arrive, use small-sided games to get players moving, to keep them warm and to act as a pulse raiser exercise. Groups should
More informationOsteoporosis Exercise:
Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture
More informationSchool Visits Fitness Testing
School Visits Fitness Testing 10m Sprint Test Purpose: To measure an athlete s ability to accelerate Equipment required: timing gates or stop watch, measuring tap - Participant ready s themselves on the
More informationVolunteer Instructions
Body Mass Index (1 Volunteer / 2 Minutes) The athlete s weight and height will be measured to determine their Body Mass Index (BMI). Portable Weighing System or Scales, Measuring Tape Set-Up: Remove Portable
More informationFranklin 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 informationFocusing on the Fundamental Movement Skill of Balancing in a Gymnastics lesson
Sample Lesson Plan Focusing on the Fundamental Movement Skill of Balancing in a Gymnastics lesson Class Level Strand Strand Unit Curriculum Objectives Learning outcomes Fundamental Movement Skill Resources
More informationSets: 3 Time: 30 seconds; ideally performed during cool-down; dynamic stretching for warm-up
Dan Christoffer, EdD, ATC, ATR Mayo Clinic Sports Medicine Charlton LC 200 First Street SW Rochester, MN 55905 Email: christoffer.daniel@mayo.edu https://sportsmedicine.mayoclinic.org 1. Sleeper Stretch
More informationRETURN TO SPORT PROTOCOL CO.RE
RETURN TO SPORT PROTOCOL CO.RE WHO CAN USE THIS PROGRAM This protocol is designed as a return to sport program following anterior cruciate ligament reconstruction but applies equally well to rehabilitation
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 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 informationAdvanced Core. Healthy Weight Center
Advanced Core Superman Lay face down on matt Lift the legs and hands in unison making a U-shape Slowly bring the legs and hands back to the floor and repeat. V-Sit Abs Begin by sitting on a matt Bring
More informationPREVENT INJURY, ENHANCE PERFORMANCE (PEP)
PREVENT INJURY, ENHANCE PERFORMANCE (PEP) The PEP (Prevent injury, Enhance Performance) Program developed by The Santa Monica ACL Prevention Project is a highly specific 20-minute training session that
More informationCHERRY 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 informationTechnical Progression Workshop. Throws Shot Put, Discus and Javelin
Technical Progression Workshop Throws Shot Put, Discus and Javelin Position & Context of Workshop Position Sits after Athletics Coach and Coaching in Running Fitness You will hopefully have attended the
More informationReference Primary School Curriculum (1999) Physical Education, page 20. Physical Education Teacher Guidelines, page 79.
STRAND: Gymnastics CLASS LEVEL: Infants LESSON: 4 PAGE: 1 Curriculum Objectives Strand Unit: Movement Develop the basic movement actions of walking, running, stopping and jumping. Develop travelling on
More informationReference Primary School Curriculum (1999) Physical Education, page 20. Physical Education Teacher Guidelines, page 79.
STRAND: Gymnastics CLASS LEVEL: Infants LESSON: 5 PAGE: 1 Curriculum Objectives Strand Unit: Movement Develop the basic movement actions of walking, running, stopping, jumping, balancing and transferring
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 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 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 informationADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:
DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the
More informationFEEL 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 informationHome-based exercise program 12 weeks following ACL reconstitution Inspired by the FIFA 11+ Injury prevention program
Home-based exercise program 12 weeks following ACL reconstitution Inspired by the FIFA 11+ Injury prevention program Introduction This homed-based program is suited for rehabilitation at least 12 weeks
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 informationknees 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 informationCybex 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 informationJUMP START 2.0 WEEK #1
JUMP START.0 WEEK # DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back
More informationSPORTS & ORTHOPAEDIC SPECIALISTS SISTER KENNY SPORTS & PHYSICAL THERAPY CENTER. ACL Injury Prevention and Performance Enhancement Program
SPORTS & ORTHOPAEDIC SPECIALISTS SISTER KENNY SPORTS & PHYSICAL THERAPY CENTER ACL Injury Prevention and Performance Enhancement Program Off-season Training/In-season Conditioning The off-season is the
More informationUSING FREE WEIGHT EQUIPMENT
USING FREE WEIGHT EQUIPMENT Free weights are different in design and slightly different in function compared to machines. Free weights allow a nonrestrictive effect on your joint movement. Using machines
More informationKath s Summer Fitness Exercises
Kath s Summer Fitness Exercises Enjoy your summer with a mixture of different exercises i.e. walking, swimming, cycling etc. The following session can last for 15 30 minutes or longer if you do more repetitions.
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 informationThe PEP Program: Prevent injury and Enhance Performance
The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics, and sports specific agilities to address potential deficits
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 informationHome Workout with Household Items
Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights
More information2011 EliteSoccerPower.com
Developing Power for Soccer By Mike Grafstein B.Ph.Ed, RMT, YCS As may or may not know soccer is now a game of power and speed and players of all ages need to train that way. With that in mind I have put
More informationDynamic Twist. The 20 most effective exercises for longer drives, improved accuracy, and a consistent game
GOLF FITNESS The 20 most effective exercises for longer drives, improved accuracy, and a consistent game FLEXIBILITY Flexibility may be the single most important factor in making a successful golfer. A
More informationWEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationKILLER #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 informationQuads (medicine ball)
Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso
More informationShoulder Exercises. Wall Press Up with Gym Ball
Shoulder Exercises The exercises listed below are part of a treatment regime for patients attending The Police Rehabilitation Centre. They are reproduced here as an aide memoire for those patients. The
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 informationThe Technical Model: an Overview Explanation of the Technical Model
A Technical Model for Pole Vault Success Michael A. Young Louisiana State University ****************This is a modified version of an article published in Track Coach Pole vaulting is perhaps the most
More informationTOP 30 Exercise Tutorials
TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.
More informationWOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands Incline Pushups: 12 repetitions
WOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands: 12 repetitions 1. Stand on the center of your band. 2. Feet are just wider than hip width apart, toes
More informationWEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More information