The Master Coach Series
|
|
- Arlene Brenda Summers
- 6 years ago
- Views:
Transcription
1 Tumbl Trak Presents The Master Coach Series Vaulting Leonard Isaacs
2 Tumbl Trak Presents The Master Coach Series: Featuring Leonard Isaacs Introduction Most, if not all, of the skills we gymnastics coaches teach are unnatural and counterintuitive to our students tasked with learning said skills. Add in the large number of varied tricks that an accomplished gymnast needs to learn and it becomes quite clear that coaches have an enormous amount to learn in order to serve our students well. There are many intellectual disciplines (i.e. psychology, exercise physiology and anatomy, some knowledge of injuries and rehabilitation, some knowledge of various judging codes used for competitions, biomechanics and group administration, (et al), from which we need more than a little expertise. The bottom line is that we are in an evolving sport that encompasses a very large amount of expanding information. I hope that we can all advance our gymnastics related knowledge to the betterment of our students. Bias #1: Progressions Fear may be a gymnast s greatest learning inhibitor. The wellspring of much fear might be a sense of lack of control. In order to minimize this source of fear, I believe that skill progressions should always be used when it is possible to do so. With the advent of many types of safety related equipment, spotting need no longer be the enormously important teaching tool that it was many decades ago. To be spotted is to give up at least part of one s self control. By using well thought out progressions, we can allow our students to maintain complete self-control throughout a trick s entire learning cycle. Bias #2: Head Position A gymnast s movements and shapes are often pre-determined by their head position. For whatever reason, a gymnast s head, left to its own inclinations, is usually in the wrong position for many (if not most) of the desired shapes and movement comprising her skills, leading to imperfect technique(s) and ineffective performance. This phenomenon may have to do with how a gymnast links what she sees (while doing her skills) to her safety; constantly safe repetitions of a skill done imperfectly come with visual cues linked to the imperfect executions. Thus, it behooves coaches to demand proper head positions early and often, avoiding the very difficult problem of changing visual cues (and techniques) later. Bias #3: Basics
3 Higher level skills are composed of combinations of lower level skills that are often called basics. These basic skills need to be refined and redefined throughout a gymnast s career. One such example is the round-off which is based on the cartwheel which little girls often learn (poorly) at a very early age, thus insuring many repetitions done with poor technique. Throughout years of repetition of this skill (especially in its round-off form) a girl is negatively impacting around 40% of her all-around score (assuming a Yurchenko vault) at Levels 8 and above! Such basic skills need to be dealt with daily in order for our athletes to maximize their gymnastics achievements over the course of their careers. Bias #4: Long Term Program Orientation The activity and sport of gymnastics can and should be used by children for improving problem solving skills, listening and understanding skills, self-evaluation and restructuring, fine tuning social skills, et al. In order to maximize the aforementioned benefits children need an extended time in the activity. Yet the published USAG dropout rate from Levels 5 to 6 and 6 to 7 is 50% each! This could mean many programs are emphasizing meet participation and results (short term) instead of promoting longer term objectives. Bias #5: Open Mindedness, Including the Use of Science and its Methodology In a sport as complicated as ours we need all the help we can get from any and all relevant sources, including the sciences. How we use the help may differ greatly from coach to coach because of our varied back-grounds and personalities. Since ignorance is not a virtue: We should present an inquiring and open attitude to our students just as we should encourage the same in return from them. If we respect our students they will usually respect us in return; then we can open up a dialogue with each student that should allow all to explore and grow within our wonderful sport. Master Coach Series Leonard Isaacs: Vaulting 1. Equipment: Table, official length runway, soft (foam) table, mat stack, table surrogate over Tumbl Trak, trapezoid, spring boards, tramp boards, someplace to do layout front saltos and Barani s, and a 12 mat. 2. Running: Single most important physical quality for this event. A. Critical strengths; calves, quads, and gluts. Once strength is developed use plyometrics. B. Technique; arms bent at 90 degrees, high knee lift, kick-in-the-butt leg recovery, use of ankles, running in place for arm and leg speed.
4 C. Measuring the full run; critical for effecting maximum velocity going into hurdle. A fast runner may need to use a short run until comfortable using her top-end speed. To add to short run use the distance of the last two steps in the present (short) run. Lowering the table to an unnaturally low setting and covering it with a soft mat may lesson any fears engendered by the harder, uncovered table, thus encouraging greater running speed. In meets it might be necessary to move a run back (away from table) to account for adrenaline induced greater than normal speed. For younger and minimally experienced girls use a starting point of between 50 and 60 feet, for others 60 to 67. This allows extra room for growth and greater speed, each of which requires more distance. Allow at least 10 vaulting sessions to set and test a proper starting point and up to several months for the athletes to gain confidence in the final version. D. End of run control; the last two steps of the run may need to be adjusted to a more upright position to affect a proper hurdle. 3. Hurdle: A. Traditional; a. Height (relatively low for speed) and length (commensurate with end-of-run speed). b. Use of arms; under-swing or push movement. c. Universal error; feet too far in front of the center of mass upon board contact (sideward pike shape). B. Yurchenko round-off; a. Low input angle (very long lunge); Plié depth; hollowed (gets hands down faster). b. Hand placement- in vertical line; pre-elevated shoulders. Avoid a cross step. c. Stop kick technique; join legs together in vertical to increase repulsion off hands. d. Land on board in a very deep hollow (head down on chest). 4. The Jump: A. Traditional; the body shape upon leaving the board should be an upside down J. Huge problem- most vaulters land on the board with heads up, upper body s leaning way forward and their feet substantially in front of their hips creating an unnecessarily large backward force. Drill; use short runs to a board (and table) and get head down on board (eyes up). For Tsukaharas train Barani s that change shapes (hollow to side arch to arch to back hollow) very fast; during the jump do not turn until off board. B. Yurchenko; very little knee bend, head starts forward-downward, arms move upward as fast as possible while torso moves from a deep hollow to a hip extended arch.
5 5. Pre-Flight: A. Traditional; the best developmentally would be to move from a hollowed jump to a slightly arched pre-flight. The USAG compulsory vault pictures show hollow only to a straight take-off, a technique used infrequently in optional vaulting. Drill hollow to arch jumps off board with hands on table; also drill layout front saltos. Visual spot check for coaches - see if gymnast s body moves through the pre-flight (and over the table) with speed that is commensurate with the end of the run. B. Yurchenko; the goal is to get the hands on the table as fast as possible with shoulder angle open. Head control is probably the key; gymnast should not look for the table. Drill- fly backs onto mat stack. 6. Support Phase: A. Compression; the center of mass gets closer to the table, i.e. arching after the hands touch the table. B. Repulsion; the center of mass moves farther away from the table, i.e. the body straightens. C. In most (if not all) vaults the gymnast should be attempting to leave the table (take-off) in the vertical plane to maximize height (height deduction is up to.5). Note; it is much easier for most vaulters to take off in the vertical on a Yurchenko than on a Tsukahara, thus its preferred usage at advanced levels. Support shape changes may be heavily dependent upon the vault s angular momentum. D. On the Yurchenko the shoulder should remain flexed open (straight) during support phase until just before take-off, at which point they should reverse to a forward pull (extension) violently - this increases post-flight rotation without negatively impacting height (much). 7. Take-off: The point during which the gymnast departs from the table. Optimally the shoulders are elevated and the body shaped to aid the post-flight; the rules for shaping are as follows A. On forward (back to landing area, such as in a handspring) take-offs; arch to increase rotation and hollow to slow down rotation. Note; for a handspring front tucked the take-off position should be straight to allow for a fast tucking action. For piked and layout fronts the take-off can (should?) be arched. B. On backward take-offs (front to landing area, such as with a Tsukahara); hollow to increase rotation and arch to slow down. 8. Post Flight: While this is essentially tumbling some oddities can occur. One interesting example would be a twisting salto where the starting body shape (hollow) is the opposite of what a gymnast has gotten used to (arch) in tumbling.
6 This difference may warrant some drill work, as in finding a way to start a back twist from a hollow. 9. Landing: The last chance to save point. Lengthen body (including arms up) to slow rotation, shorten to speed up. Tucks should open from hips, knees and ankles equally and simultaneously while avoiding straight knee landings. 10. Vault Selection; optionals. A. Slower runners - twist vaults. B. Faster runners - flipping vaults. a. Good round-off, flexible back and shoulders, medium to fast run; use a Yurchenko. b. Very good speed, strong shoulder flexors, good front landing ability; use a handspring front. c. Good speed, technically sound Barrani, good back salto air sense, use a Tsukahara. 11. Drills: Since this event happens so fast (with little or no time to think during the execution of the vaults various parts) all techniques need to be drilled separately until they happen automatically (correctly) at high speeds. Critical drills: A. Yurchenko s; arm and body movements during the jump. B. Fronts; arched to straight handstands with head moving from up to neutral. C. Tsukaharas; speed Barani s. 12. Other Considerations: Because of the speed used in this event it is critical that equipment, spotting and strategy are always well thought out. A common example of where a vault might need a special strategy is where it moves from a pit landing to a meet landing. Do you remember the situation where a Chinese team vaulter broke her neck at an American Cup meet while warming up a layout front vault with no spotter and no appreciable extra matting? Paralyzed! Another potential meet problem concerns the number and stiffness of vault board springs when a gymnast s workout board cannot be used. 13. Conditioning: Any and all running drills, ankle plyometrics and appropriate shoulder work (probably shoulder elevation (shrugs with weights totaling athlete s weight)). For Tsukahara and Yurchenko vaults - abdominal contractions (with appropriate resistance) starting from an extended (arched) position. Master Coach Series Leonard Isaacs: Conditioning Concepts
7 1. Gymnastics is primarily an anaerobic sport and conditioning should reflect that fact. 2. Exercising aerobically does not use fast twitch (type II) muscle fiber. Each person s distribution of type I and type II fiber is primarily a function of heredity. 3. A rule of thumb: If one can do an exercise more than 7 times before extinction than the exercise is becoming more aerobic and may need more resistance. 4. Gymnasts need power more than strength; thus the more joint speed an exercise contains the more appropriate for gymnasts. 5. Eccentric work is more effective than concentric. 6. Use plyometrics for jumping and running conditioning. Be sure that on landings the knee(s) stays over the 2 nd toe.
Girls Program AK-1 VAULT
2018-19 Girls Program AK-1 VAULT Start value 10.0 Vault #1 - Run; Straight jump off board 5.00 The run is not judged. The board position is judged. Deductions for leaning into the board are found in the
More informationGirls Program AK-2 VAULT
2018-19 Girls Program AK-2 VAULT Start Value 10.0 Stack Mats Handspring to flat back position 10.00 SAFETY-Mat height: Minimum of 24 inches - The athlete will not be allowed to compete her vault if the
More informationAge Determination. The athlete will compete the age they will be on December 31 of the year State Testing is held.
2014-2015 JUMPSTART Age Determination The athlete will compete the age they will be on December 31 of the year State Testing is held. } All State Testing shall be held August 8-24,2014. } National Testing
More informationBRITISH GYMNASTICS COACHING QUALIFICATIONS LEVEL 4 COACH WOMEN S ARTISTIC GYMNASTICS SAMPLE PAPER WITH ANSWERS
BRITISH GYMNASTICS COACHING QUALIFICATIONS LEVEL 4 COACH WOMEN S ARTISTIC GYMNASTICS SAMPLE PAPER WITH ANSWERS Instructions to candidates: Questions will be under the headings shown. Each question will
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 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 informationShaping For Gymnastics
Shaping For Gymnastics Teaching Proper Positions For Gymnastics Success I was asked to place a priority on which videos in our Success Video Library that I considered to be the most beneficial. This was
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 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 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 informationRJT. Pupil Task Cards: Jumping JUMP THROW RUN
RJT s: Jumping RUN JUMP THROW 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
More informationStatic Flexibility/Stretching
Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior
More information! JUDGING GUIDELINES! 2015 Girls & Boys Program
! JUDGING GUIDELINES! 2015 Girls & Boys Program GENERAL & SPECIFIC EVENT DEDUCTIONS - (Level 1 & 2 only) Execution & Faults (per element)! Small error Up to 0.10! Medium error Up to 0.20! Large error Up
More informationCompulsory Bars. LEVEL 3 1- Routine 2- Slow Motion Example 3- Kip Mount Option 4- Basket Swing Option
Compulsory Bars In putting these routines together the J.O committee had a few specific goals in mind. Most of the skills in these routines were chosen for one of several reasons. 1- We wanted to have
More informationGymnastic Class Descriptions and Goals:
Gymnastic Class Descriptions and Gym Tots (Parent/Tot) 18mo-3yrs (45 min) $48 This is a wonderful class for parents and children to bond while learning beginning gymnastics skills. We will teach fundamentals
More informationBreaking Down Rings: Gymnastics/Crossfit. Contents ARE YOU A BEGINNER?... 3 HOW HIGH ARE YOUR RINGS SET UP?... 4 INSTALLED OVER HEAD:...
Contents ARE YOU A BEGINNER?... 3 HOW HIGH ARE YOUR RINGS SET UP?... 4 INSTALLED OVER HEAD:... 5 INSTALLED AT HIP HEIGHT:... 6 INSTALLED CLOSE TO FLOOR:... 7 HERE ARE SOME SIMPLE SKILLS TO GET STARTED....
More informationJeff Martin Indiana State University
Technique Jeff Martin Indiana State University jeffrey.martin@indstate.edu 812-273 273-4332 What type of athletes make a good pole Vaulter Speed most important factor of any successful vaulter Gymnastic
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 informationNASTICS TEAM GAZETTE
NASTICS TEAM GAZETTE Volume 1 Issue 1 Wayne Thoden Flexibility Hello everyone, I am often asked by parents as to what they can do at home to help their daughter with gymnastics. The advice I give most
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 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 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 informationBeginner and advanced exercises for the abdominal and lower back muscles
Beginner and advanced exercises for the abdominal and lower back muscles Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical
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 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 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 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 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 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 informationDEDUCTIONS TAKEN FROM THE AVERAGE BY CHIEF JUDGE. (Applied after one warning has been given) cues given.
LANDING OF ELEMENTS & DISMOUNTS 0.05 Lands with feet hip-width apart or closer but never joins feet (V & UB/BB dismnts) 0.10 Lands with feet staggered (one in front of the other) (V & UB/BB dismnts) 0.10
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 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 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 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 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 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 informationSee below for your official SeaWheeze 2016 training program. Let the sweating begin
Agent, See below for your official SeaWheeze 06 training program. Let the sweating begin As a runner, strength training is key in helping prevent injuries, building muscle, and increasing your overall
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 informationA Parallette Training Guide by Jay Thornton
A Parallette Training Guide by Jay Thornton contents copyright 2009 American Gymnast design & layout by Greg Roberts Beginner! 4 Tuck Sit!... 5 L Sit!... 5 Tuck Planche!... 5 Straddle Press to Handstand
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 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 informationStretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches
/? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid
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 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 information1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs
Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms
More informationWarm Up Conditioning and Cool Down Exercises
Warm Up Conditioning and Cool Down Exercises INTRODUCTION Congratulations on registering for the 2015 Collas Crill Island Walk. We at Jersey CrossFit have devised the following training program to assist
More informationA resource for educators
A resource for educators Crown Copyright 2014 ISBN 978 0 85538 905 5 FCMS112/FC-S(DIS)/21C/4K/MAR14 WARM UP ACTIVITIES Arm Swinging / Leg Swinging Body Twisting / Twist Ups Tree Shuttle Runs Star Jumps
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 informationFLEXIBILITY PROGRAM UTE CONFERENCE
FLEXIBILITY PROGRAM UTE CONFERENCE Flexibility is the range of motion possessed by an individual joint or combination of joints. Every athlete must strive for increased flexibility as this will improve
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 informationExercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps
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 informationTRAINING FOR EXPLOSIVE POWER
TRAINING FOR EXPLOSIVE POWER How fast an athlete can generate power from a stand still. Short sprinters, offensive lineman in football and shot putters are examples of explosive athletes. An athlete s
More informationACTIVITY TYPE. Stretching COACHING RESOURCE
ACTIVITY TYPE Stretching 161 Stretching, Warm-up and Cool-down A regular stretching, warm-up and cool-down routine is an essential component of any athlete s program no matter what their age or competition
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 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 informationtemperature, increase heart rate and breathing rate raising the athlete to their optimal level of preparedness for physical activity.
Warm-Up & Cool-Down The warm-up and cool-down are both integral components of the ROAR session and must be completed before and after physical activity. The warmup is designed to prepare the body for 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 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 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 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 informationLEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in.
No other training will burn fat faster than lower body training. Since the legs are the largest muscles in the body, they ll use up a high amount of energy each and every time they contract, giving you
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 informationDaily. Workout Workout Focus: Bodyweight strength, power, speed, mobility MOBILITY WARM UP. Exercise Descriptions.
Workout 5.18.18 Workout Focus: Bodyweight strength, power, speed, mobility Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts
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 informationInside or Outside you can get it done
Inside or Outside you can get it done April 21, 2008 An understanding of Strength The definition of strength usually pertains to an amount of force that can be produced maximally by muscles in a single
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 informationWORLDS GREATEST WARM UP
DAY #9 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your
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 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 informationWarm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.
Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds
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 informationMOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
ALT Hip Root with Reach ALT Arm Screws ALT Arm Circles Forward Leg Swings Ankle Rolls MOBILITY WARM UP 10 Reps Each Side 10 Reps Each Arm in Both Directions 10 Reps Each Side 10 Reps Each Side Perform
More informationMELDING EXPLOSIVE POWER WITH TECHNIQUES IN THE LONG JUMP. Explosive Strength IS THE RATE OF FORCE DEVELOPMENT AT THE START OF A MUSCLE CONTRACTION.
MELDING EXPLOSIVE POWER WITH TECHNIQUES IN THE LONG JUMP Jake Jacoby Jumps Coach University of Louisville jake.jacoby@louisville.edu Explosive Strength IS THE RATE OF FORCE DEVELOPMENT AT THE START OF
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 informationWORLDS GREATEST WARM UP
DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down
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 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 informationLineman Pre-Qualification Camp Conditioning Taking energy to heart.
Recommended Conditioning Regimen Lineman Pre-Qualification Camp Conditioning Taking energy to heart. Table of contents Introduction to the Conditioning Regimen... 3 Four Week Conditioning Schedule... 4
More informationCore (machines) Medicine Ball Back Extension
Medicine Ball Back Extension Medicine Ball Back Extension 1. Position body face down on apparatus placing hips and ankles on respective pads. 2. Place hips (and not stomach) on pad. Place lower leg or
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 informationHandstand skill work notes:
Handstand skill work notes: Handstand hold position: The handstand position is hollow in the rib cage, with a rounded upper back. The arms are extended overhead, always maintaining contact with the ears.
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 informationNational Strength Program for Young Players
Australian Baseball Federation National Strength Program for Young Players A critical foundation of Long Term Athletic Development Introduction These circuits are designed to build some basic strength,
More informationThe Golf Swing Speed Challenge (103) - First 3 Weeks
103 The Golf Swing Speed Challenge (103) - First 3 Weeks In the first three weeks of this elite program you're going to be predominantly doing two things 1. Improving your flexibility through a range of
More informationStability Ball Band & Free Weight Work-out
Stability Ball Band & Free Weight Work-out High Mountain Personal Training Michael Martin Cell Phone: 970-946-6398 1. Chest Do 2 sets of 1 exercise Or Do 1 set of 2 different exercises Start position End
More informationIt is also important to make note of your function, as this may be your first indication of improvement.
Back Pain 1 Management of Back Pain The resolution of pain involves gradually increasing the number of repetitions or resistance of the exercises performed. However, it is important to stay within a range
More informationStrength Challenge Week #4
Strength Challenge Week # DAY / PULL & BALANCE WORLDS GREATEST WARM UP DUMBBELL UNILATERAL DEADLIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate
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 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 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 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 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 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 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 informationLesson Sixteen Flexibility and Muscular Strength
Lesson Sixteen Flexibility and Muscular Strength Objectives After participating in this lesson students will: Be familiar with why we stretch. Develop a stretching routine to do as a pre-activity before
More informationDaily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)
MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles
More informationwww.fitnessfirst-usa.com Chest Fly Shoulders, elbows and wrists aligned in same plane with elbows at 90 degrees Feet should be staggered, and body leaning slightly forward for leverage Step far enough
More information21 Core Strengthening Bodyweight Pilates Exercises
21 Core Strengthening Bodyweight Pilates Exercises My name is Sylvia Favela, The Pilates Chick, the Pilates expert on strengthening your Core. For over a decade I ve helped hundreds of people, trainers
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 information