Day 1 exercise progressions and key coaching points

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1 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 o Hips back, knees out, chest up o Encourage parallel or deeper hip crease below top of knee Single leg squat o Sit hips back o Knee over toes o Pelvis level o Non-support leg straightened and out in front Forward lunge o Exaggerated step forwards and drop into deep lunge o Hips square, maintain vertical torso with shoulder over hip o Lead shin at 90 o o Ascend by pushing though the heel and buttocks of front leg

2 Push (with band) Press-up as alternative option against wall o Assume a ¼ squat stance o Brace through the trunk and keep shoulder blades down o Press the band horizontally with hand finishing in line with the breast bone o Keep the elbow high & just below the level of the shoulder Pull (with band or towel) o Assume a ¼ squat stance o With a neutral grip draw the shoulder blade back and down before execution o Keep the elbow close to the body when pulling and finish with hand just below the chest o Brace the trunk throughout

3 Twist (with band) o Feet shoulder width apart with slightly flexed knees contract through buttocks o Evenly distribute the weight through the base of support o Take hold of the band with the outside hand placing the other hand over the top o Rotate around the vertical axis keeping the hips square and arms straight o Cue the athlete to resist rotation and stay tall as they unwind Brace (Front plank) o Elbows underneath shoulders and feet hip width apart o Brace through the body without allowing the lower back to sag o Maintain normal breathing

4 Double leg jumping Double leg Squat Jump (vertical) o From a squat position o Extend in sequence the hip, knee and ankle with NO movement down before up o Maintain straight body o Foot up as soon as leaving the ground o Land flat footed in a triple flexed position (squat) o Centre of mass is over base of support Double leg Broad Jump (horizontal) o From a squat position o Move Centre of Mass forwards over base of support o Extend in sequence the hip, knee and ankle with NO movement down before up o Foot up as soon as leaving the ground o Collect legs in flight and project forward in front of Centre of Mass o Land flat footed and triple flex hip knee ankle in to controlled squat at landing

5 Single leg and double leg jumping progressions Single Leg Step (Left to Right and Right to Left o Sit hips back, Knee over toes, Pelvis level o Non-support leg and foot behind o Extend hip, knee ankle of stance leg & bring Non-support leg through o Land flat footed and stable on opposite leg Single Leg Hop (R to R and L to L) o Sit hips back, Knee over toes, Pelvis level o Non-support leg knee in front of stance leg (stork) o Move Centre of Mass forward & extend hip, knee ankle of stance leg o Land flat footed and stable on same leg pointing knee in same direction as toes Counter-movement jump (CMJ) o Squat-like posture and even weight distribution across foot during rapid descent o Explosive triple extension in sequence through hips, knees, then ankles o Short, rapid upward arm swing for explosive triple extension

6 Multi-Directional Hops 1) Zig-zag over a line side to side travelling forwards o Assume semi squat on one leg and brace trunk o Hip, knees and ankle in line; no collapse inwards of knee o Explosively triple extend o Dorsiflexed foot and mid-foot landing, maintaining centre of mass over base of support o Repeat for assigned repetitions 2) Back, Forward, Side to side and diagonally using a cross as the centre

7 Throwing Chest Pass - Push Throw o Semi-squat stance with ball against chest o Stand upright and brace trunk throughout o Explosively triple extend followed by elbows to release the ball horizontally as in a netball chest pass Overhead Forwards Throw Pull Throw o Ball overhead, elbows flexed, shoulder blades down o Initiate movement by flexing knee then hip extension o Whip the torso in to flexion and extend elbows o Release ball in front of head as in a throw in Side Throw (Sling) - from power position. Single response o Evenly distribute weight through midfoot o With rotated trunk vigorously unwind and release ball horizontally o Hips should remain forwards during execution o Keep arms extended

8 Vertical Toss o Semi-squat stance, weight evenly distributed through feet o Rapid triple extension - hip, knee and ankle o Dorsi-flex feet immediately after leaving ground o Toss ball in a vertical path for height with straight arms Reverse Chop Heave Throw o Drop in to semi-squat position; hips back, Knees out, extended back o Weight evenly distributed on feet and ball outside knee o Explosive extension hip knee and ankle o Diagonal release rapidly over opposite shoulder Single Leg Chest Pass - push throw. Single response o Stand on one leg with knee slightly flexed o Stand upright and brace trunk throughout o Explosively triple extend followed by elbows to release the ball horizontally

9 Running drills Buckets & balloons Heel recoveries o Tip pelvis backward and forward pouring water out of the front or back o Keep the water in the bucket o Imagine a helium balloon tied to the crown of head so it pulls the spine long or tall o Lift the sternum (avoid sticking it out) o Run without and with bucket and then without and with balloon and then with both o Pop the thigh and flex knee with the heel coming up to the backside o Cue imagine an elevator going straight up (heel path) o Strike back down under the hips keeping a tall posture o Arm action sockets to pockets and shoulders low A skips o Adopt tall upright posture and Hips high (bucket & balloon) o Skip with a parallel thigh and cocked foot under the raised knee o Rhythmically switch sides by driving the free foot underneath the hip o Progression; L-L-R-R-L-L-R-R, L-L-R-L-L-R, R-R-L-R-R-L-R-R-L Stepping over mid shin o Pop the thigh o Cut the foot through the calf o Present the foot with laces up and contact the ground with heel just off the ground o Be reactive off the ground

10 Stepping over the knee Wall drives o Ask the athlete to think about running through tall grass o Step over the knee with laces up and heel up o Heel comes up under backside and thigh parallel to ground o Land with heel just off the ground (credit card space) and keep hips high o Athlete stands feet shoulder width apart leaning into the wall at approximately With straight arms o Lift one foot off the ground o Match shin angle with opposite leg o Raised foot cocked active toes pulled toward shin. Head in alignment with spine. o On loud command Go or Clap athlete drives raised foot down and back. o Progression; single leg drive (no opposite action), switching foot positions, double action 1-2, triple action 1-2-3, single arm support.

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