BODY WEIGHT EXERCISES
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1 NORTHERN IRELAND JUDO FEDERATION BODY WEIGHT EXERCISES Find us on Facebok Follow us on Twitter
2 Introduction This resource has been produced for coaches and clubs to provide visual examples of body weight exercises which can be used to assist the judoka with their strength development. Many of these exercises can be performed in a matted area with limited or no equipment required. Acknowledgements The venue used for developing this booklet was the High Performance Centre at the University of Ulster, Jordanstown. Thank you to the Sports Institute Northern Ireland for their permission in using the venue and also to Steffi Gleadhill for demonstrating the exercises depicted in this booklet.
3 1. Body Weight Squat 2. Body Weight Squat & Medicine Ball 3. Body Weight Lunge 4. Body Weight Lunge & Dumb Bell 5. Body Weight Lateral Lunge 6. Band Walk Sideways 7. Band Walk Forwards/Backwards 8. Overhead Squat Stick 9. Step Up 10. Step Up & Dumb Bell & 90 Degrees Single Leg Hold 12. Split Squat 13. Double Leg Jump 14. Forward Hop 15. Lateral Hop 16. Single Leg Squat Box 17. Straight Leg Dead Lift Stick 18. Straight Leg Dead Lift Bar 19. Slide Board Hamstring Double Leg 20. Slide Board Hamstring Single Leg 21. Slide Board Lunge 22. Bridging Double Leg 23. Bridging Single Leg 24. Stability Ball Hamstring Exercise List 25. Dips 26. Bench Dips 27. Pull Up Underhand 28. Pull Up Overhand 29. Press Up 30. Stability Ball Sit up 31. Prone Hold Elbow / Hand / 45 Degrees 32. Lateral Hold Elbow / Hand / Star 33. Sit Up 34. Sit Up & Medicine Ball Rotation 35. Sit Up & Medicine Ball Overhead Degrees Sit Up 37. Adductor Stretch 38. Adductor Stretch & Band 39. External Rotation 40. Internal Rotation 41. Back Extension 42. Foam Roller Hamstrings 43. Foam Roller Quadriceps 44. Foam Roller Calves 45. Foam Roller Lower Back 46. Foam Roller Upper Back 47. Foam Roller Ilio Tibial Band 48. Foam Roller Hips
4 Exercise List 49. Foam Roller - Balance 50. Foam Roller Single Leg Balance 51. Wobble Board 2 Feet 52. Wobble Board 1 Foot 53. Wobble Board Squat 54. Wobble Board Squat & Medicine Ball 55. Wobble Board Press Up 56. Stability Disc 2 Feet 57. Stability Disc 2 Feet & Medicine Ball 58. Stability Disc 1 Foot 59. Bosu - Knee Lifts 60. Bosu Squat 61. Bosu Sit Up 62. Bosu Medicine Ball Press 63. Bosu Press Up 64. Medicine Ball Chest Press 65. Medicine Ball Standing Rotation 66. Medicine Ball Circle Motion
5 1. Body Weight Squat Body Weight Generic Exercises 2. Body Weight Squat & Med Ball 3. Body Weight Lunge 4. Body Weight Lunge & Dumb Bell
6 5. Body Weight Lateral Lunge 6. Band Walks Sideways 7. Band Walks Forwards/Backwards 8. Overhead Squat - Stick
7 9. Step up 10. Step Up & Dumb Bell Degrees & 90 Degrees Single Leg Hold 12. Split Squat
8 13. Double Leg Jump 14. Forward Hop 15. Lateral Hop 16. Single Leg Squat - Box
9 17. Straight Leg Dead Lift - Stick 18. Straight Leg Dead Lift - Bar 19. Slide Board Hamstring Double Leg 20. Slide Board Hamstring Single Leg
10 21. Slide Board Lunge 22. Bridging Double Leg 23. Bridging Single Leg 24. Stability Ball Hamstring
11 25. Dips 26. Bench Dips 27. Pull Up - Underhand 28. Pull Up Overhand
12 29. Press Up 30. Stability Ball Sit Up 31. Prone Hold Elbow, Hand, 45 Degrees 32. Lateral Hold Elbow, Hand, Star
13 33. Sit Up 34. Sit Up & Medicine Ball Rotation 35. Sit Up & Medicine Ball Overhead Degrees Sit Up
14 37. Adductor Stretch 38. Adductor Stretch & Band 39. External Rotation 40. Internal Rotation
15 41. Back Extension 42. Foam Roller - Hamstring 43. Foam Roller -Quadriceps 44. Foam Roller - Calves
16 45. Foam Roller Lower Back 46. Foam Roller Upper Back 47. Foam Roller Ilio Tibial Band 48. Foam Roller - Hips
17 49. Foam Roller - Balance 50. Foam Roller- Single Leg Balance 51. Wobble Board 2 feet 52. Wobble Board 1 foot
18 53. Wobble Board - Squat 54. Wobble Board Squat & Medicine Ball 55. Wobble Board Press up 56. Stability Disc 2 feet
19 57. Stability Disc 2 Feet & Medicine Ball 58. Stability Disc -1 foot 59. Bosu Knee Lifts 60. Bosu Squat
20 61. Bosu Sit Up 62. Bosu Medicine Ball Press 63. Bosu Press Up 64. Medicine Ball Chest Throw to Wall
21 65. Medicine Ball Standing Rotation against Wall 66. Medicine Ball - Circle motion
22 Useful Resources UK Strength & Conditioning Association National Strength & Conditioning Association UK Athletics Resource Kelvin Giles - Movement Dynamics
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