Plyometric Training Routine
|
|
- Rodney Cannon
- 5 years ago
- Views:
Transcription
1 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. Planning your routine Plyometrics vary in intensity levels from low: skipping, to very high: drop jump from 1 meter. To assess your level the following tests are recommended: Check your balance by standing on one leg for a minimum of 30 seconds low to medium intensity This time stand on one leg for a minimum of 30 seconds in a semi-squat position medium to high intensity You should be strong enough to squat at least 1.5 times your weight before you attempt plyometrics You should aim to complete 2-4 sessions per week maximum. Allow for a recovery time of about hours between sessions. Ideally you should not schedule plyometrics the day after a strength session since your muscles will still be sore and recovering. This might pose a planning problem. Below is a suggestion for you to follow or adapt. Note that you do not exercise each part of the body more than twice with weights and twice with plyometrics. This is the maximum recommended. Never over train. Day Weight training Plyometrics Monday Upper body Lower body Tuesday Lower body Rest Wednesday Rest Upper body Thursday Upper body Lower body Friday Lower body Rest Saturday Rest Upper body Sunday Rest Rest In Plyometrics, the term volume is used for the number of repetitions per session. For the lower body, each ground contact counts as one repetition. Your aim is to minimize the contact time. Note the word immediately which appears in each exercise. However, you need to rest between each set and the recommended work to rest ratio is 1:10. So if you did 20 seconds of Squat Jumps you would need to rest 200 seconds before moving on to the next exercise. Below is a suggestion of Plyometric Volume per Session Athlete s level Ground Contacts Beginner Intermediate Advanced
2 The Warm Up Start your session with a thorough warm up, paying special attention to mobility of your joints. Never start a plyometric routine from cold. You should do 5 to 10 minutes of jogging on the spot; toe jogging and straight leg jogging are recommended. Stretch your lower back. Wear shoes with good cushioning and exercise on a soft surface. You will need a plyometric box for some of the exercises Lower Body Plyometric Exercises (Low Intensity) Squat Jumps Stand with your feet shoulder-width apart, keep your back straight and bend your torso slightly forward. Keep your arms at your sides with elbows at about 90 degrees Lower your body until your thighs are parallel to the floor (semi-squat position) and immediately jump up as high as you can, throwing your arms up. Land on both feet. Rest for 1-2 seconds and repeat. Jump to Box Stand facing a suitably elevated box (you could start with a step). Keep you feet slightly wider than before Lower you body to a semi-squat position and immediately jump onto the box Step off (do not jump back down). Rest for 1-2 seconds and repeat Lateral Jump to Box Stand to the side of the box with feet as before Lower your body to a semi-squat position and immediately jump onto the box Step off and rest as before Lower Body Plyometric Exercises (Medium Intensity) Split Squat Jumps Stand with your feet hip-width apart. Step back about 2 feet with your left foot standing on the ball of your foot. Lower your body by bending your right hip and knee until your thigh is parallel to the floor then immediately jumps upwards. Switch feet in the air so that your left foot lands forward. Rest as before and repeat, switching sides Tuck Jumps
3 Stand with your feet shoulder-width apart, keep you knees slightly bent and your arms at your sides as for the Squat Jumps Jump up bringing your knees up to chest level Land on the balls of your feet and repeat immediately Bounding This exercise is an exaggerated running motion focusing on foot push-off and air time Jog into the start of the exercise for forward momentum After a few feet, forcefully push off with the left foot and bring the right leg forward. At the same time drive your right arm forward. Repeat immediately with other leg and arm Lower Body Plyometric Exercises (High Intensity) Zigzag Hops Stand about 1-2 feet away to the side of an agility ladder or some similar object Jump straight up, pushing from both feet and land on the other side. Immediately repeat and land on the other side. Move in a zigzag up the length of the ladder Single Leg Tuck Jump Similar to the Tuck Jump above, this time on one leg only until you have achieved your number of repetitions. Rest and repeat on the other leg Drop Jumps Stand on a box, feet shoulder-width apart and with your toes close to the edge Step off box and land on both feet. Immediately jump up as high as you can, throwing your arms up. Keep the jump vertical Rest for 5-10 seconds and repeat Start with a box 12 inches high and gradually increase height. Upper Body Plyometric Exercises You will need a medicine ball for the first two exercises Overhead Throws Stand with one foot slightly in front with knees also slightly bent facing a wall (or a partner) Hold the medicine ball behind your head with both hands
4 Forcefully throw the ball forward as hard as you can into the wall or towards your partner Catch the ball and immediately repeat from starting position (ball behind your head) Slams Stand with feet shoulder-width apart and knees slightly bent Hold the medicine ball behind your head with both hands Forcefully throw the ball down on the ground as hard as you can Catch the ball and immediately repeat from starting position Plyometric Push-Ups Get into a classic push-up position Lower yourself to the ground and immediately and forcefully push up hard enough so your hands leave the floor Land on your hands and immediately lower yourself again and repeat Cool down and stretch after your session. Plyometric Exercises for Athletes (Football, Hockey, Basketball) Below are instructions for plyometric exercises suitable for more advanced training. Lower Body Lateral Box Push Offs (F,B) Stand to the side of the box with your left foot on top of the box and the right on the floor Forcefully push off the box with your left foot and jump as high as you can throwing your arms up Land with your right foot on the box and your left on the floor Repeat immediately from this side Bounding with Rings(1) (F,H,B) Place 4 rings in a zigzag with 3-4 feet gaps between them Jog into the start of the exercise for forward momentum After a few feet, forcefully push off with the left foot and bring the right leg forward. At the same time drive your right arm forward and land inside the first ring. Repeat immediately with other leg and arm landing inside the second ring Continue inside all 4 rings. Rest.
5 Bounding with Rings(2) (F,H,B) Place 4 rings in a square with 3-4 feet gaps between them Stand facing the first ring with your feet hip-width apart Jump forward with both feet and land inside the first ring Jump to the left inside the second ring Turn and jump backwards inside the third ring Jump to the right inside the fourth ring Lateral Hurdle Jump(F,H,B) Stand next to the object to be cleared Jump vertically and laterally off the floor bringing your knees up and land on the other side Immediately jump back again Single Leg Tuck Jump(F,H,B) Follow the instructions of the Tuck Jump but perform on one leg only for your chosen number of repetitions. Rest Repeat on the other foot for the same number of repetitions Single Leg Lateral Hops(F,H,B) Start with your hands on your waist and stand on one leg to the side of a rope or an obstacle Hop to the other side and back again immediately Hop back and forth for your chosen number of repetitions. Rest Repeat on the other foot for the same number of repetitions Upper Body You will need a medicine ball Side Throws(F,H,B) Stand sideways about 6-10 feet away from a wall or partner with you feet hip-width apart Put your left foot one foot ahead of right foot Hold your medicine ball with both hands, keeping your arms slightly bent Swing the ball towards your right hip and keep your stomach muscles pulled in Forcefully throw the ball towards your partner or the wall Repeat on the other side for the same number of repetitions
6 Over Back Toss(F,B) Stand with your feet slightly more than hip-width apart. Ask your partner of trainer to stand yard behind you Grasp the ball with both hands and get in a semi-squat position Forcefully jump up extending your whole body and throw the ball up and behind you Explosive start Throws (F,B) Stand with your feet slighter more than hip-width apart keeping your knees slightly bent Hold the ball with both hands up to your chest Forcefully jump up and throw the ball straight out in front of you as fast as you can At the same time, push off from your left leg so the momentum carries your forward a few steps Repeat pushing off from your right leg Single Arm Overhead Throws (F,B) Stand with your feet slighter more than hip-width apart keeping your knees slightly bent Grasp the ball in one hand and get in a semi-squat position Forcefully jump up extending your whole body and throw the ball up into the air as high as you can Squat Throws(F,B) Stand with your feet slighter more than hip-width apart keeping your knees slightly bent Hold the ball with both hands up to your chest and squat down until your thighs are parallel with the floor Forcefully jump up extending your whole body and throw the ball up into the air as high as you can Tips: Do not over train. Start with 2 sets of 10 Train on a soft surface (grass is best) You can increase the intensity level by using a heavier ball Quality is better than quantity: aim to inject explosive power into your moves and minimize contact time.
Lower 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 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 informationFull Body (medicine ball) Saggital Front Reach
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 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 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 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 informationPLYOMETRIC TRAINING. for performance
Written & modelled by Nicole Seymour PLYOMETRIC TRINING for performance For many years finess coaches and professional athletes have been on a quest to try and improve their power, in order to enhance
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 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 informationShoulders (kettlebell)
Arnold Press Arnold Press Stand upright holding one kettleball. Start position: Position kettleball to ear level with an overhand grip (palms facing back). Press hand up and out laterally above head keeping
More informationHIIT Workout P2 Week One Week One - M-W-F -Workout Routine:
HIIT Workout P2 Week One Week One - M-W-F -Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between upper body and lower body. This
More informationAll exercises are done in supersets. For example, Standard Pushup is super- setted with Chair Squats.
HIIT Workout P2 Week One Week One - M- W- F - Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between the upper body and lower body.
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 informationCardio/Endurance Training
Cardio/Endurance Training Cardio should be done a minimum of 5 times/week. (about 20-30 min.) Long distance running is not necessary to prepare for the volleyball season. It is better to do repetitions
More informationRESISTANCE STRENGTH TRAINING EXERCISE
RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with
More informationVOLLEYBALL ATHLETES STRENGHTH/CONDITIONING WORK OUT
VOLLEYBALL ATHLETES STRENGHTH/CONDITIONING WORK OUT Listed below is a simple workout schedule that anyone can do anywhere, at home, at a school gym, or a public gym. As you become familiar to each workout
More informationBench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform
When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much
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 informationOperation Overhaul: January Challenge
Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands
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 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 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 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 informationStaten Island Slim Down Workout week 9 & 10
Perform workout A on Monday, Wednesday and Friday Perform workout B on Tuesday, Thursday and Saturday Alternate Schedule: Perform workout A on Monday and Thursday Perform workout B on Tuesday and Friday
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 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 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 informationMedicine Ball Training Guide
Medicine Ball Training Guide Medicine Ball Exercises!! Choose a subgroup of the below exercises that will allow you to get an intense workout for about 30 minutes. Plan on performing each exercise within
More informationDynamic Flexibility and Mobility
Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series. Your workout should have a prescribed warm-up, but if it doesn't a three minute total body warm-up, (i.e., jogging, rope
More informationExercise Descriptions Report
Exercise Descriptions Report The Physical Exercises: Push Ups Place your hands slightly wider than shoulders; keep torso straight and head aligned with spine throughout the exercise. Lower yourself until
More informationTownsville Hockey & AI Health Home Program Core Stability and Flexibility
Townsville Hockey & AI Health Home Program Core Stability and Flexibility The following 8 week program aims to improve your core stability, flexibility and fitness, so that you can improve your hockey
More informationStrength Training Sessions for Runners: Plyometrics
Strength Training Sessions for Runners: Plyometrics Plyometrics, or Jump Training focuses on increasing power and explosive movement. Plyometric exercises involve jumping movements and expending large
More informationWeek Two - M-W-F Week Two - M-W-F -Workout Routine:
Week Two - M-W-F Week Two - M-W-F -Workout Routine: For the first couple weeks, I will be focusing on bodyweight training. You will notice that I superset between upper body and lower body. This will allow
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 informationPreseason Fitness Cycle 2014
Preseason Fitness Cycle 2014 Week 1 of 12 April 13 26 - Use a 20 yard distance on field/track Dynamic Warm-up (10 minutes): a. Forward Skip with arm swings out and back b. Diagonal Shuffle forward and
More informationindoor FITNESS TRAIL indoor JOIN THE MOVEMENT! EMPOWERME2B.ORG
instructions Indoor physical activity is a challenge for many schools. Winter weather tends to trap students and staff inside the buildings for months at a time. Lack of space and lack of time also contribute
More informationThe purpose of this order is behind the belief that the MORE complex exercises should come before the LESS complex exercises.
There will be 6 strength events taking place for the DECA Challenge. The events taking place will be (in order): 1. Power Clean 2. Push- Up 3. Pull- UP 4. Kneeling Power Ball Toss 5. Vertical Jump 6. Prone
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 SPARTAN TRAINING SYSTEM WORKOUT CHALLENGE. Burn Fat and Build Muscle
THE SPARTAN TRAINING SYSTEM WORKOUT CHALLENGE WEEK ONE WORKOUT Burn Fat and Build Muscle PART 1 - http://www.youtube.com/watch?v=48hibmstte8 PART 2 - http://www.youtube.com/watch?v=njbl-iwl9eg DIRECTION
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 informationCulver-Stockton College
Wildcat Football Summer Speed and Conditioning Schedule Before starting the plyometric and sprint program make sure that you have properly warmed up using the Dynamic warm-up and that you have properly
More informationBatman Workout by CrazyFitKids.com
Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult
More informationOlder Adult Advanced
Older Adult Advanced Older Adult - Advanced Introduction This exercise routine is created for men and women above the age of 55, who have experience in exercise and are relatively fit. The workout includes
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 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 informationDr. Venus Workout Program
Disclaimer: Dr. Venus recommends that you consult with your own physician before beginning any new exercise program. Reading or using this program for yourself does not constitute a doctorpatient relationship
More information21-Day Belly Blast Challenge!
21-Day Belly Blast Challenge! "BONUS" Workouts! Copyright 2013 by LifeFuel Fitness and BrightLion Fitness LLC DISCLAIMER: This e-book is for information purposes only. The information presented is in no
More informationTable of Contents. Page 1
Table of Contents Category Name... 4 1. Barbell Squats... 4 2. Bench Press... 5 3. Bird Dog... 6 4. Box Jump... 7 5. Bulgarian Split Squat... 8 6. Burpee... 8 7. Cross Body Mountain Climbers... 9 8. Dead
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 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 informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
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 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 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 informationPGYVC Volleyball Circuit Athletic Plan
PGYVC Volleyball Circuit Athletic Plan Workout Plan: This workout plan is to introduce and promote off court training for PGYVC athletes as well as to build confidence for athletes who have not done physical
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 informationSupplemental Digital Content 1. Stretch instructions and photo
Supplemental Digital Content 1. Stretch instructions and photo A. Calves 1. Assume push-up position, keeping knees and elbows straight. 2. Allow one knee to drop by rolling onto ball of foot. 3. Gently
More informationAT2 Conditioning Exercise Descriptions
Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information
More informationWritten by Lynn Foreman BEACH SPRINTS
Written by Lynn Foreman BEACH SPRINTS SURF LIFESAVING - JUNIOR RUNNING PROGRAM Phase: SPECIFIC PREPARATION Week MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 Continuous Warm Up Warm Up Game 1 Continuous
More informationSummer Workout Program 2014 Wildcat Volleyball
Summer Workout Program 2014 Wildcat Volleyball HOW BAD DO YOU WANT IT??? User Guide & Table of Contents 1. Letter & Program Info 1-2 2. Weight Training Workout 3-4 3. Plyometric Workout 5-6 4. Sprint &
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 informationFunctional Strength Exercise Guide
Functional Strength Exercise Guide Fast, convenient weight training that helps you look better, feel better and perform better during everyday activities. Welcome to Functional Strength Training from Horizon
More informationJOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round
More informationP ERFORMANCE CONDITIONING. Appling National Jr. Team Programming to Your Situation. Off-Bike Sprinting Power Improvement: CYCLING
P ERFORMANCE CYCLING CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING CYCLISTS www.performancecondition.com/cycling Off-Bike Sprinting Power Improvement: Appling National Jr. Team Programming to Your Situation
More informationGame Shape FAST. total female hockey
total female hockey 2008 1 TABLE OF CONTENTS SECTION PAGE Game Shape FAST Program Outline...4 Daily Workouts...5 Week 1 Day 1...5 Day 2...6 Day 3...7 Week 2 Day 4...8 Day 5...9 Day 6...10 Week 3 Day 7...11
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 information4-Week Superhero: Athletes Edition
4-Week Superhero: Athletes Edition Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be
More informationExercise for Health Aging
Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different
More informationExercises for Older Adults
Main Menu Future Residents Exercises for Older Adults Staying fit and healthy is essential at any age. But as we get older, it s especially important to continue exercising. Not only does regular exercise
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 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 informationVersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system.
The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. FUNCTIONAL FULL BODY TRAINING Incorporates multiple muscle groups across multiple joints,
More informationBelow is the standard dynamic stretch series
Page 1 of 5 Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series we use at JMU. Your workout should have a prescribed warmup, but if it doesn't a three minute total body warm-up,
More information2x10 3x10 4x10 3x10 Per leg start off with low box and try to slightly increase the height each week
It is important to note that during the 4 th week of each phase the plyometric session is dropped. This is perfectly fine and will actually enhance your explosiveness as the lower volume will allow you
More informationLEG EXERCISES FOR FITNES
LEG EXERCISES FOR FITNES Dr.Maninder Ahuja We need our leg muscles all the times, while doing our routine chores of life and this can t be done without strong leg muscles.walking is a good exercise but
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 informationSTEP IT UP Moderate intensity workout
Welcome to the moderate intensity workout. 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 about
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 informationPine-Richland Field Hockey Self-Paced Summer Conditioning Program
Agility / Footwork: 2x/Week 5 Yard Square 3 sets 8 reps. W Run 3 sets 30-60 sec. Z Run 3 sets 30-60 sec. Speed: 2x/Week Skip for Height 3 sets 15-20 reps. Skip for Distance 3 sets 15-20 reps. Falling Starts
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 informationOsteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises
Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have
More informationTHE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS
THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS This is the complete list of all the exercises of the V-Taper Solution workout program with full photographs and descriptions. Follow the instructions
More informationDynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique.
Dynamic Flexibility All exercises should be done smoothly while taking care to maintain good posture and good technique. Lying on back: Hip Crossover: Arms out in T position, feet flat on the floor, knees
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 information04 bonus: move fit to burn more stubborn fat
04 bonus: move fit to burn more stubborn fat As a fitness trainer, my first recommendation is that you not incorporate exercise into your first week on this program. I ve seen too many people who are just
More informationTRAINING PLAN FROM WORRIER TO WARRIOR
TRAINING PLAN FROM WORRIER TO WARRIOR GENERAL TRAINING TIPS Always warm up properly before starting your workout never train a cold muscle as that increases injury risk. Training with proper technique
More informationBOOST injury prevention programs
BOOST injury prevention programs Lower-body injuries are very common in sports, especially ones that include jumping, pivoting and cutting (soccer, football, basketball, baseball and lacrosse, to name
More informationFirst Practice Monday, February 26th meet in cafeteria
TRACK & FIELD 2018 COACHING STAFF & ROLES Coach Dickherber (girls head) dickherl@smithville.k12.mo.us Throws Coach Moe (boys head) moea@smithville.k12.mo.us Distance Coach Linebach Sprints / Hurdles Coach
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 informationKNEE AND LEG EXERCISE PROGRAM
KNEE AND LEG EXERCISE PROGRAM These exercises are specifically designed to rehabilitate the muscles of the hip and knee by increasing the strength and flexibility of the involved leg. This exercise program
More informationExercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.
Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper
More informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More informationStable Lower Body A (60 min)
Stable Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (1 Arm, Kneeling) 10 ea 60 Lateral Band Walk (Straight,
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 informationDo not allow athletes to throw or roll the discus to each other or try to catch it in flight
SAFETY Care needs to be taken as the discus can sometimes fly off as a tangent if control is lost. While observing or waiting to throw, stand outside of discus cage and away from the netting. If a cage
More informationAt-Home Dryland Training Program
At-Home Dryland Training Program Name of Player Team Name Program start date Player's Information Session 1 (Weeks 1-5) Age Exercises Reps Wts (Lb) Weeks Sets Rest Gender Squats 15 5 2 0 Height (Feet)
More informationWhole Body Strength Men
Whole Body Strength Men Whole Body Strength for Men Introduction This exercise routine is created for men and women with the goal of strengthening their overall body. Included in this workout are a range
More informationEXERCISE INSTRUCTIONS
EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension
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 informationInstructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
More information