Fitness conditioning project. Yurri Espiritu, Arnold Zhou, Gabriella Lackenbacher, Wendy Guillen Pacheco, Venkatesh Rangarajan, and Elaine Huang

Size: px

Start display at page:

Download "Fitness conditioning project. Yurri Espiritu, Arnold Zhou, Gabriella Lackenbacher, Wendy Guillen Pacheco, Venkatesh Rangarajan, and Elaine Huang"

Ira William Bradley
5 years ago
Views:

1 Fitness conditioning project Yurri Espiritu, Arnold Zhou, Gabriella Lackenbacher, Wendy Guillen Pacheco, Venkatesh Rangarajan, and Elaine Huang

2 Goals Fitness goals To increase the effectiveness of the Cardiovascular System. Athletic goals To increase one s agility (both vertically and horizontally), as well as being able to last longer in matches.

3 Required Equipment Agility ladder Cones Agility hurdles Dumbbells Mats

4 Warm ups Each exercise is necessary for this fitness circuit, each warm up is about a minute make the entire warm up session about 5 minutes. 1 Bathroom lap 10 High knees (across) 10 Butt Kickers 10 Front Lunges

5 Glimpse of The Exercises 26 min. Circuit, 6 stations 4 Rounds Total 1 round lasts 6 min. Long 1 Station lasts 1 min. Long Mostly consists of leg workouts and cardio Tabata Format 45/15 (45 seconds of workout, 15 seconds of rest before starting new station) After 2 Rounds, Take a 60 second break.

6 Glimpse of The Exercises People: 6 people per group at least, people will be numbered to the same numbered station in a straight line. Station Materials Suicide Runs (Cones) Burpees (Mats and dumbbells) Agility Ladder Zig Zag Shuttle Runs (Cones in zigzag form) Lateral hop overs (lateral hurdles) Zig-Zag Shuttle Runs (Stations Are Further explained later in the presentation)

7 Station 1 Suicide Runs

8 Suicide Runs In a suicide run, you basically have to reach the first cone, and run back. Run to the second furthest cone, the run back. You should know the process by now. There are 3 of that station that have been set-up, with one person on each side of their station.

9 Modification Ideas Progressing Run faster if you are capable of doing so. Run more without stopping. Easing Back Slow down the pace you are going at. Take short breaks for a breather.

10 Fitness components Increased Cardiovascular endurance Increased muscular endurance and strength on the legs Increased agility Target muscle groups Cardiovascular System Abdominal and back muscles Leg Muscles (hip flexors/ extensors, quadriceps, hamstring gastrocnemius, etc.)

11 Skill components Speed (Running Forward & Back Fast) Stamina (Continually doing this until time is up)

12 Station 2 Agility ladder

Agility Ladder In our version of using the Agility Ladder, one foot always remain inside the ladder, and the other alternating forward and behind each time the

13 Agility Ladder In our version of using the Agility Ladder, one foot always remain inside the ladder, and the other alternating forward and behind each time the foot inside the ladder moves to another empty space. Once the person in front of you have made it halfway through, you start. 3 have been set up, 2 people in each.

14 Modifications Progressing Easing Back Go at a faster pace Go run a full circle around the agility ladder Go at a slower pace Go ⅔ s through the agility ladder before stopping

15 Fitness components Increase in flexibility Increase in agility Increase in speed (of the feet) Target muscle groups Cardiovascular System Gastrocnemius Quadriceps Abductor Muscles AchillesTendon Gluteus

16 Skill components Speed (Quick movement with the feet)

17 Station 3 Agility Hurdles

18 Agility Hurdles In our version of Agility Hurdles, you lift your leg over the mini- hurdle, and then lift your other leg over the mini-hurdle. You are doing this forward and back (which is left-right and right-left) before the person behind you can start. We have set-up 3 of this station for 2 people.

19 Modifications Progressing Go at a faster pace Try doing lateral jumps over the hurdles Stepping Back Go at a slower pace Go left-right only and get back in line

20 Fitness components Increase in flexibility Increase in muscle strength (Legs) Increase Stamina (Depends on what you do/how fast you do it) Target muscle groups Cardiovascular System Gastrocnemius Quadriceps Abductor Muscles AchillesTendon Gluteus

21 Skill components Agility (moving legs above agility hurdles quickly and easily) Stamina (Constantly on the move)

22 Station 4 Burpees

23 Burpees Just your ordinary basic burpee, where you drop to the floor with legs out, bring in your legs inwards, and then jump up. There are mats in that stations set-up for you as well as some dumbbells, which are optional. Don t stop until you reach your minute rest.

24 Modification Ideas Progressing Do burpees with dumbells instead Do a push-up going down before jumping back up Stepping Back Go at a slower pace Do Push-Ups Instead

25 Fitness components Increased Muscle Endurance Increased Cardiovascular Endurance Target muscle groups Arm muscles (Triceps, Deltoid) Chest (Pectoralis, Rectus Abdominus, Obliques) Leg Muscles (Quadriceps,Adductor Muscles, Gluteals, Gastrocnemius, Achilles Tendon, Gluteus)

26 Skill components Agility (Moving faster and quicker doing the Burpee) Power (Pushing yourself back up onto your feet)

27 Station 5 Lateral Shuffle Cone Touches

28 Lateral Shuffle Cone Touches When doing this exercise, you are basically shuffling left-right, reach the cone, and then shuffling right-left to touch the other cone. Every person have their own individual station. Do not stop shuffling until you hear the alarm go off for your rest.

29 Modifications Progressing Go at a faster pace Try doing lateral jumps over the hurdles Easing Back Go at a slower pace Go left-right only and get back in line

30 Fitness components Increased Cardiovascular endurance Increased muscular endurance and strength on the legs Increased agility Target muscle groups Cardiovascular System Glutes Hip abductors Quadriceps Hamstrings Calf Triceps Latissimus Dorsi

31 Skill components Agility (Moving left and right easily) Speed and timing (Shuffling while reaching the cone at the right moment)

32 Station 6 Zig-Zag shuttle run

Zig-Zag Shuttle Run A shuttle-run but going in zig-zags. Run toward the cone nearest to you. Stop and face the other direction. Run towards the cone in that direction.

33 Zig-Zag Shuttle Run A shuttle-run but going in zig-zags. Run toward the cone nearest to you. Stop and face the other direction. Run towards the cone in that direction. Rinse and Repeat until you reach the last cone, then get back to the start. Begin zig-zag shuttle runs when the person in front of you have run half-way through. There have been 2 set up, for 3 people each.

34 Modifications Progressing Go at a faster pace Try going beyond the cone horizontally for more running Stepping Back Go at a slower pace Try resting for few seconds on each cone before running again

35 Fitness components Increase in flexibility in moving horizontally Increased cardiovascular endurance Increased muscle endurance Target muscle groups Cardiovascular System Gastrocnemius Biceps Quadriceps Calf Hamstrings

36 Skill components Agility (Constantly running and stopping) Speed Coordination (Changing direction without stopping)

37 Cool down Once you are done with the following exercises, then you may take a break until teacher gives instructions. High Knees (10 Reps) [Every 2 high knees are a rep] Lunges (10 Reps) [Every lunge is a rep] Squats (10 Reps) [Every squat is a rep]

38 Bibliography ou_do_suicides?#slide=6 ses-all-over-toning 17.html n&table=cardio&id=9

39 Thanks For Watching!

By: Anoushka Samant, Pooja Kotha, Chloe Lim, Ritu Atreyas, Eesha Bandaru, Ashley Liu, and Suhani Morchi

By: Anoushka Samant, Pooja Kotha, Chloe Lim, Ritu Atreyas, Eesha Bandaru, Ashley Liu, and Suhani Morchi Athlete: Swimmer Fitness Goal: increasing upper body muscular strength and endurance // overall cardio