Volleyball Strength Program Exercise Descriptions

Transcription

1 Volleyball Strength Program Exercise Descriptions Foam Roll / Massage Arch Rolls - Tennis Ball Roll up and down your arches. Foam Roll - Calf Roll up and down your calf muscles. Cross your legs to add weight. Foam Roll - Tibialis Anterior Roll up and down the muscle on the front part of your lower legs. Foam Roll - Hamstrings Put the foam roller under both hamstrings and let your body glide up and down roll. For added weight, cross your legs and roll on one leg. Foam Roll - Glutes Sit on the roll and work from the back of your thighs to your lower back. You can work the outside part of your glutes by bending your knee and placing one leg on the opposite thigh. In this position, stretch the glutes and roll the outside part of your glutes. Foam Roll - IT Band The IT band is a band of thick muscle tissue that extends from your hip down over your knee. Lie on your side and roll along the foam on the outside of your thigh. Foam Roll - Quads Get on top of the foam roller and roll your quads.

2 Foam Roll - Groin Lie on your stomach with one leg lifted up toward your shoulder and roll under that leg. Roll on the inside of your thigh. Foam Roll - Lats Lie on your side. Roll from your lower back up to your armpit. Foam Roll - Back Use a foam roller that has comfortable padding because you're rolling over your spine. Lie atop the roll. Roll from your shoulders to the base of your spine. Keep your stomach tight during the movement. Bring your elbows closer together to hit different muscles. Physioball Exercises Physioball - Y, T, W, L's Y, T, W, L s can also be performed on an incline bench or in a standing position with hips slightly flexed. Purpose: Improve shoulder stability. Improve shoulder blade strength and recruitment patterns. Start Position: Lie facedown over the balance ball so your chest is up off the ball. Physioball Y Lie face down over the ball so your back is flat and your chest is off the ball. Move your shoulder blades back and down and then raise your arms up over your head to form a "Y". Return to the start position and repeat the movement.

3 Physioball T Lie face down over the ball so your back is flat and your chest is off the ball. Move your shoulder blades back and down and then raise your arms up to the side to form a "T". Return to the start position and repeat the movement. Physioball W Lie face down over the ball so your back is flat and your chest is off the ball. Bend your elbows to 90 degrees. Move your shoulder blades back and down and then raise your arms up to the side to form a "W". Return to the start position and repeat the movement. Physioball L Lie face down over the ball so your back is flat and your chest is off the ball. Move your shoulder blades back and down and then lift your elbows straight up to the ceiling as they bend to 90 degrees and then rotate your hands to the ceiling. Reverse the steps back to the start position then repeat for the number of repetitions. Physioball - Reverse Crunch Lie on your back and place the ball between your heels and hamstrings. Slowly bring the ball up to your chest, bringing your pelvis off the ground and tucking your knees to your chest. Keep your stomach tight throughout the movement. Physioball - Lying Opposites Lie face down over the ball so your back is flat with your belly button on the ball. Raise one leg up by firing your glutes. As you raise the leg up, keep it straight and also raise up the opposite arm using your shoulder blade on that side. Alternate sides with each repetition.

4 Physioball - Bridging Lie on your back with your legs on the ball. Point your toes towards your shins with shoulder blades back and down. Initiate the movement by firing the glutes. Fire the glutes and raise your hips up off the ground so that only your head, shoulders, and arms are touching the floor. There should be a straight line from your shoulders to ankles. Physioball - Reverse Hypers Lie on your back with your legs on the ball. Point your toes towards your shins with feet on the ground and hands on the ground. Keep your upper body still and lift your feet up into the air by firing your glutes. Your legs should be lifted up so they are in a straight line with your upper body. Physioball - Knee Tucks Get in a push up position with your legs on the ball. Pull your knees to your chest until your toes are on top of the ball. Keep your stomach tight and don't let your back sag during the movement. Physioball - Push Up Plus Get in a push up position with your hands on the ball and fingers pointed down the sides of the ball. Shoulder blades should be pushed away from each other. With your stomach tight, lower your body to almost touching the ball. Control the ball as you push back up "plussing" out the shoulder blades. Keep your body straight from ear to ankle. Physioball - Leg Curls Lie on your back and put your heels on the ball. Fire your glutes until your body is in a straight line from shoulder to ankle. Keeping your hips up, pull your heels toward your glutes until your feet are flat on the ball. Roll the ball back slowly as you straighten your legs to the start position.

5 Physioball - Reach, Roll, Lift Kneel behind the ball with your arms extended and palms facing up. Roll your arms forward and hips backward as your chest drops toward the floor. Try to lift your hands off the ball as you exhale at the end of the stretch. Physioball - Hamstring Stretch Put your feet up on the wall with your legs straight and back lying on the ball. Stretch your hamstrings. Physioball - Groin Stretch Put your feet up on the wall with your legs spread out and straight with your back lying on the ball. Stretch the muscles on the inside of your legs. Physioball - Pec Stetch Kneel on the floor. Put your arm on the ball with elbow bent to 90 degrees. Stretch your chest. Hold each repetition for 2 seconds. After completing the number of repetitions switch sides. Physioball - Band Lift Start by sitting on a physioball facing the band. Pull the band up while turning your body. Continue the motion while turning up and away. Retrace the movement back to the start position (lower your hands back to your chest, turning your body). Physioball - One Leg Curl Lie on your back and put the heel of one foot on the ball. Hold the other leg up in the air. Fire your glutes until your body is in a straight line from shoulder to ankle. Keeping your hips up, pull your heel toward your glutes until your foot is flat on the ball. Pause for a second then roll the ball back slowly as you straighten your legs to the start position.

6 Resistance Bands Resistance Bands - Front Raise Hold the resistance band to the ground by placing it under your shoe. Hold the band in one hand and raise your arm up high. Resistance Bands - Backhand Hook the band at a 45 degree angle. Bring the band diagonally up across your body. Be sure to move through the full range of motion. Resistance Bands - Tricep Extension Hold the resistance band to the ground by placing it under your shoe behind you. With one arm, pull the band up doing a tricep extension movement. Continue to bring the band forward over your shoulder. Full extend your arm forward. Resistance Bands - Band Pulls Hold the band at arms length and shoulder level. Place your hands shoulder width apart. Pull the band apart and pull your elbows back by using the muscles of your upper back. Focus on bringing your shoulder blades together. Keep your hands and elbows at shoulder height. Resistance Bands - Overhead Broomstick This movement is very simple and improves the mobility around the shoulders. Hold a band or broomstick in front of your hips with a wide overhand grip. Smoothly arc the bar up overhead keeping your arms straight stretching your chest, shoulders and lats.

7 Continue on this path until the stick meets the back of your hips. Reverse the motion along the same path. You may have to adjust the position of your hands depending on flexibility. Make sure you don't bend your elbows or excessively arch your back. Resistance Bands - Overhead Press Loop bands together. Place one end under both feet. Hold the other end in your hands. Perform a push press by extending your arms up high. Return to the start position and repeat. Resistance Bands - One Arm Rows Stand with feet shoulder width apart and knees slightly bent. Perform a one arm row using a band. Keep your back straight and stomach tight throughout the movement. Resistance Bands - Band Squats Place bands under each foot with the opposite ends over the opposite shoulder. Perform a Prisoner Squat exercise. Resistance Bands - Band Push Ups Wrap a band around your upper back with the ends pressed between your palms and the floor. Perform this exercise the same way you do a standard push up. Resistance Bands - Single Leg Deadlifts Place a band under one foot. Fire the glute of the same leg and bring the leg back and up in the air toward the ceiling. Come back to the start position and continue performing repetitions.

8 Resistance Bands - Leg Abduction Start with a resistance band loop around on leg. Move the leg outward away from the body. Resistance Bands - Leg Adduction Start with a resistance band loop around on leg. Move the leg inward towards the body. Resistance Bands - Squat and Pull Start in a squat position holding a resistance band. Start the repetitions by standing up and performing a one arm row. Resistance Bands - X Band Walks Loop a resistance band under both feet and stand on top of it. Cross the ends of the band to form an X. Grasp one end in each hand and pull tight. Keep chest up and shoulders out keeping tension through the movement. Start walking sideways taking lateral steps. Resistance Bands - Band Chop Pull the band toward your chest as you rotate away. Continue rotating as you push down and away. Retrace the movement back to the start position (raise your hands back to your chest, turning your body). Resistance Bands - Physioball Band Chop Pull the band toward your chest as you rotate away. Continue rotating as you push down and away. Retrace the movement back to the start position (raise your hands back to your chest, turning your body).

9 Resistance Bands - Band Lift (Standing) Start by standing facing the band. Pull the band up while turning your shoulders and pivoting your feet. Continue the motion while turning up and away. Retrace the movement back to the start position (lower your hands back to your chest, turning your body). Resistance Bands - Physioball Band Lift Start by sitting on a physioball facing the band. Pull the band up while turning your body. Continue the motion while turning up and away. Retrace the movement back to the start position (lower your hands back to your chest, turning your body). Resistance Bands - Face Pull with External Rotation Hold the band in neutral grip (palms facing each other). Start with arms extended out in front of you. Pull the band toward your forehead as you retract your shoulder blades back. Keep your chest up and bring your hands even with your ears. Body Weight Exercises - PNF Diagonals PNF Diagonals improve the mobility of the shoulder girdle. Elevate the left arm and rotate the thumb upward. Drop the left arm down and rotate the thumb downward. Bring the arms across the body maintaining the original plane of movement. As you cross the body, switch the orientation of the hands (right hand thumb rotates upward, left hand thumb rotates downward). Gradually increase the speed and range of motion in a loose and dynamic manner. Repeat on the opposite side. Remember when the hand is up the thumb is up, when the hand is down, the thumb is down.

10 Body Weight Exercises - Quad Flexes Sit and fire your quads. Fire your quads for a second. Pause for a second between repetitions. Body Weight Exercises - Side Leg Raises Get down on all fours in quadraped. Extend one leg out to the side. Keep your stomach tight maintaining good posture as you lift your leg up. Bring your leg back down and continue with the number of repetitions. Body Weight Exercises - Hip Circuit Get down on all fours in quadraped. Bring your knee forward and up then bring your leg out away from your body and then extend your leg back. Perform the movement quickly emphasizing keeping your core tight and working your hips using correct technique. After repeating several repetitions, reverse the motion. Body Weight Exercises - Glute Bridge The purpose of the glute bridge is to improve the muscle recruitment patterns of the glutes. Lie face up on the floor with your knees bent to 90 degrees with your feet flat on the floor. With your stomach tight, raise your hips toward the ceiling by firing and activate your glutes. Lower your hips towards the ground without touching it then raise them back up for the next repetition. Body Weight Exercises - Front Plank Create shoulder, core, and hip stability. Lie face down with your forearms resting on the floor. Put your elbows and 90 degrees and lift your body up off the floor. Protract your shoulder blades while keeping your stomach tight. Your body should form a straight line from your ears to heels.

11 Body Weight Exercises - Prisoner Squat Stand with your feet a little wider than shoulder width apart. Clasp your hands together behind your head. Keep your elbows back and shoulder blades pulled together to work your upper back. Start the movement by moving your hips backward. Move as if you were sitting back into a chair. Make your hips go back as far as possible. Squat as deep as possible keeping your low back tense and in a neutral position. Do not round your lower back. Return to the starting position. Body Weight Exercises - Push Up Start with your hands slightly wider than shoulder width apart. Keep your stomach tight and your body in a straight line from knees to shoulders. Slowly lower yourself down until you are two inches off the ground. Your upper arm should be close to your body with elbows in (elbows not sticking out). Keep your body in a straight line at all times. Push through your chest, shoulders, and triceps to return to the starting position. Perform all repetitions in this manner. Body Weight Exercises - Side Plank The purpose of the side plank is to create shoulder, core, and hip stability and strength. Lie on your side with your forearm on the ground and your elbow under your shoulder. Body Weight Exercises - Static Active Hip Stand with one leg up in front of you. Hold that position for a number of seconds. Stand with one leg out to your side and hold that position for a number of seconds. Bring your leg back firing your glutes. Hold that position for a number of seconds. Perform the sequence again for a number of repetitions.

12 Body Weight Exercises - Side Raises Lie on your right side. Support your body with your knees on your right elbow. Raise your body up to form a straight line. Keep your back straight, hips up, and stomach tight. If you are doing multiple repetitions, hold for a second then return to the start position for the next repetition. Body Weight Exercises - Leg Raise Sit on the ground with one leg straight and the other leg bent. Raise the straight leg up and then lower back to the ground. Body Weight Exercises - 4 Point Oblique Crunch Assume a hands and knees position with the left hand behind the head. Rotate the trunk by taking the left elbow to the right knee. Immediately change direction to rotate and extend the trunk. The head and elbow should be pointing upward. Make sure to drive the range of motion from the trunk and scapula, rather than leading with the elbow. Progress in range of motion and speed based. Body Weight Exercises - Ab Curl Up Pick up a stick or band and hold it in both hands. Lie on your back with your knees up. Straighten your arms out in front of you so the stick is above your knees or shins. Start with the back of your head touching the ground. Move your chin to your chest. Use your abs to lift your shoulders up off the ground and then flex your hips until the stick touches your feet. Come back to the start position and repeat. Your knees and legs should stay together throughout the movement. Use the stick for keeping a consistent distance for each repetition.

13 Body Weight Exercises - Anterior Reaches Push your hips back and allow your body to lean forward. Reach out in front of you. Hold for a second then return to starting position. Body Weight Exercises - Back Bridge Extend the hips up. Keep the line between the toes and neck straight. Rest on the back of the heels. Body Weight Exercises - Bent Knee Twist Start on your back with knees bent and feet flat on the floor. Allow the knees to fall gently side to side keeping the shoulders down. Don't force the range of motion. Body Weight Exercises - Bird Dog Start by kneeling onto a mat and placing your hands beneath your shoulders. Raise your right hand and left leg at the same time while keeping your stomach tight. Body Weight Exercises - Bridge to Straight Leg From the bridge position, straighten one leg and hold for a second. Come back to start position and repeat. Body Weight Exercises - Close Grip Push Up Set up in the same position as push ups except place your hands only 4 inches apart. Remember to keep the elbows close to the sides during the movement.

14 Body Weight Exercises - Dive Bomber Place your feet wider apart than standard push up position and raise your hips high in the air. Slowly bend your arms and lower your head towards the ground. Follow with your hips and torso. End with your torso high and head up. Body Weight Exercises - Front Squat Technique Stand with your feet slightly wider than shoulder width, thumbs on your collar bones, and elbows up at eye level. Perform a squat by driving your hips back and weight on the outside of your heels. Body Weight Exercises - Front to Back Leg Swings Place your hand on a wall and rythmically swing your thigh forward and backward. Keep chest out, stomach tight, shoulders back, and eyes looking straight ahead. Keep your back straight and activate the glutes stretching the hamstrings and hip flexors. Body Weight Exercises - Hips In Start in a push up position. Tighten your stomach and rotate your hip so you can bring your right knee up toward your left elbow. Return to the start position and repeat with the opposite side. Body Weight Exercises - Lateral Lunge 1 Rep a Second Squat moving your hips back and down towards your lead leg. Keep your back leg straight and your weight over the lead legs heel. Squat quickly as low as comfortable then return to the start position.

15 Body Weight Exercises - Lunge Elbow to Instep Take a large step forward with your left leg. Support your weight on your right hand next to your left foot. Take your left elbow and reach down to the inside of your forward leg. Body Weight Exercises - Lunge Forward 1 Rep a Second Place your hands on your hips and take a large step forward with your left leg. Take a large step forward and bring your back knee to about 3 inches off the ground. Push through the heel of the back foot to bring your back foot up even with your front foot. Repeat the lunge with the opposite foot. Body Weight Exercises - One Leg Reach Back Stand on one foot with other leg slightly bent with your hands reaching up high overhead. Reach backwards while keeping your stomach tight. Hold for a second and return to the start position. Body Weight Exercises - 1 Arm Raise Start in normal push up position. Keep your stomach tight and raise one arm up off the ground. Avoid letting your hips to come up or your lower back to sink down. Body Weight Exercises - 1 Arm Raise Wide Stance Start in push up position with feet placed wide apart. Keep your stomach tight and raise one arm up off the ground. Avoid letting your hips to come up or your lower back to sink down.

16 Body Weight Exercises - Plank 1 Leg Raise Start in plank position. Raise one foot slightly off the floor. Body Weight Exercises - Plank Opposites Start in plank position. Raise one foot off the floor along with the opposite arm. Return to start position and repeat with opposite arm/opposite foot. Body Weight Exercises - Scap Push Up Basically, perform a push-up without any movement at the shoulder or elbow joints. Drop about two inches toward the floor as you allow the shoulder blades to come together. Protract shoulder blades to return to the starting position. Body Weight Exercises - Scramble to Balance Lie on your stomach. On the coaches command, quickly get on your feet and stand on one leg. Body Weight Exercises - Side Lying Trunk Twist Start on the left side, arms extended. Keep the left leg straight. Take the right leg and bend at the hip and knee to form a 90- degree angle. Take the right arm and reach back across the body to get a stretch in the middle and lower back. Return to the starting position and repeat. Body Weight Exercises - Side to Side Leg Swings Place your hand on a wall and rythmically swing your thigh side to side. Keep chest out, stomach tight, shoulders back, and eyes looking straight ahead.

17 Body Weight Exercises - Side Twist Start on your side with your hand holding your head. Keep the torso and upper legs in a straight line and knees bent at a 90-degree angle. Place the opposite hand on the floor in front of the torso. Initiate the movement from the hips, moving the feet up and over through a comfortable range of motion. Avoid excessive torso rotation. Body Weight Exercises - Single Leg Squat Stand on one leg. Push your hips back and perform a squatting motion. Try to reach your right ankle with your right hand. This is an alternative variation reaching your right ankle with your left hand. Body Weight Exercises - Squat 1 Rep a Second Stick out your arms and perform squatting movements quickly (about 1 second for each repetition). Body Weight Exercises - Squat to Stand Stand tall with your feet slightly wider than shoulder width. Bend your waist and grab your big toes. Keep your arms straight and inside your knees as you pull your hips down until they are inside your ankles as you lift your chest up. Pull your chest up and your shoulders back and down. Body Weight Exercises - Standing Y Stand with knees bend and back flat. Move your shoulder blades back and down and then raise your arms up over your head to form a "Y". Body Weight Exercises - Standing T Stand with knees bend and back flat. Move your shoulder blades back and down and then raise your arms up over your head to form a "T".

18 Body Weight Exercises - Standing W Stand with knees bend and back flat. Bend your elbows to 90 degrees. Move your shoulder blades back and down and then raise your arms up to the side to form a "W". Body Weight Exercises - Standing L Stand with knees bend and back flat. Move your shoulder blades back and down and then lift your elbows straight up to the ceiling as they bend to 90 degrees and then rotate your hands to the ceiling. Reverse the steps back to the start position then repeat for the number of repetitions. Body Weight Exercises - Lunge Hold Take a long step forward with one leg and hold it. Lower your back knee to about 1 inch above the ground. Keep your chin tucked and shoulders down. Actively squeeze both glutes. Body Weight Exercises - Step Up Start by standing facing a box with one foot on top of it. The box should be so high that it puts the crease of the hip of your stepping leg just below the level of your knee. Push through your heel of your stepping leg and use your glutes and hamstrings to straighten the leg and pull your body upward. Don't alternate leg positions between reps. Pec Stretch (2 second hold) Place your arm on the wall with elbow bent to 90 degrees. Stretch and contract for 2 seconds. Relax and repeat. Lat Stretch (2 second hold) Stretch and contract you lats for 2 seconds. Relax and repeat.

19 Hip Flexor Stretch (2 second hold) Kneel to a lunging position. Push the hip of the front leg forward and fire your glutes. Stretch and contract for 2 seconds. Relax and repeat. Medicine Ball Exercises - Chest Pass Keep your stomach strong and tight on all the medicine ball exercises. Start by standing holding the medicine ball with both hands at chest level. Bring the ball in slightly towards your chest then push out and release the ball. Medicine Ball Exercises - Backward Pass Start by standing holding the medicine ball in front of you. Slightly bend your legs and bring the ball down as you slightly squat. Bring the ball up releasing it as you throw it back behind you. Medicine Ball Exercises - Overhead Forward Pass Hold the ball up above your head. Bring the ball back behind your head then change direction throwing the ball forward. Medicine Ball Exercises - Overhead Slam Start by hold the ball out in front of your body. Swing the ball around to one side, bringing it up high in the air. As the ball comes up high the weight of the ball may bring your feet slightly off the ground. Slam the ball into the ground. Continue the next repetition bringing the ball around to the other side (if you went left side first then bring it around to right the next time repetition). Medicine Ball Exercises - Underhand Pass Start by hold the medicine ball out in front of you. Initiate the squat movement by bending the hips and squatting back and down. Bring the ball down between your knees while keeping your back straight. Extend your hips as you swing the ball through.

20 Medicine Ball Exercises - Parallel Rotational Throw Start standing parallel to your target with the medicine ball out in front of you. Initiate the squat movement by bending the hips and squatting back and down. Keep your back flat and stomach tight. Bring the ball back outside your thigh, reverse the direction swinging the ball forward. Medicine Ball Exercises - Perpendicular Rotational Throw Start by standing perpendicular to your target. Slightly squat back and down as you swing the ball backwards then reverse the direction swinging the ball towards your target. Medicine Ball Exercises - Axe Chop Hold a medicine ball in both hands next to your left ear. Keep your stomach muscles tight and perform a chopping motion downwards toward your right knee. Medicine Ball Exercises - One Leg Chest Pass Stand on one foot holding a medicine ball at chest level. Keep your stomach strong and tight on all the medicine ball exercises. Start by standing holding the medicine ball with both hands at chest level. Bring the ball in slightly towards your chest then push out and release the ball. Medicine Ball Exercises - Push Up Get in push up position and place a medicine ball under one hand. Slowly lower your body down until your chest is the same height as the ball. Return to the start position and repeat.

21 Medicine Ball Exercises - Squat Drive Stand with feet shoulder width apart holding a medicine ball at chest level. Perform a squat. As you ascend, drive the ball up overhead and come up onto your toes. Medicine Ball Exercises - Shoulder Twist Stand in a stable position with your feet slightly wider than shoulder width apart. Hold a medicine ball at chest level with elbows slightly bent. Keep the ball out away from your body as you move the ball in a straight line across your body. Keep your torso straight and don't rotate your upper body. Medicine Ball Exercises - Squat to Sky Start by hold the medicine ball out in front of you. Initiate the squat movement by bending the hips and squatting back and down. Bring the ball down between your knees while keeping your back straight. Extend your hips as you swing the ball through. Medicine Ball Exercises - Squat to Chest Pass Start by hold the medicine ball at your chest. Initiate the squat movement by bending the hips and squatting back and down. Jump up and push the ball out and release. Movement Warm Up Exercises Warm Up Exercises - Lunge Forward Stand up straight with your hands on your hips. Take a large step forward and bring your back knee to about 3 inches off the ground. Push through the heel of the back foot to bring your back foot up even with your front foot. Repeat the lunge with the opposite foot.

22 Keep your torso vertical and stomach tight throughout the movement. Your step should be just big enough to bring your front knee above or slightly in front of your front ankle. Warm Up Exercises - Knee Up Walk Step forward and raise one knee. Actively pull one knee up and come up onto your toes at the top of the movement. Take a step and perform the next repetition with the other leg. Warm Up Exercises - Hand Walks Forward Stand with your legs straight and your hands on the floor. While keeping your stomach tight and legs straight, walk your hands out. While still keeping your legs straight, walk your feet taking small steps back up to your hands. When taking steps, use your ankles to take small steps back up to your hands. Warm Up Exercises - Quad Stretch Walk Stand up straight. Grab your foot with the same side hand. Pull your heel up to your buttocks stretching your quads. Bring the foot back to the ground and perform the stretch on the other side. This isn t a static quad stretch. The purpose is to stretch dynamically, so you shouldn t be holding the stretch for a long time. This exercise should be done standing in place or while you re slowly walking. Warm Up Exercises - Lunge Backward with a Twist Step back with your right leg into a lunge. Fire the glute of your back leg as you reach back. Step back up to the start position and repeat on the opposite side.

23 Warm Up Exercises - Inverted Hamstring Walk Stand with arms straight out to your sides, thumbs pointing up while balancing on one foot. Take a step forward bending at the waist as you lift your back foot up keeping the leg straight while maintaining good posture. The front leg should be slightly bent to help with balance. Bring your upper body back up and leg down at the same time. Keep your shoulders back and down and stomach tight. Your shoulders and heels should move at the same time, keeping a straight line from shoulders to heels. The range of motion will be limited by the flexibility of your hamstrings. Only go so far as you can with good technique. Warm Up Exercises - Low Slow Side Slide Stand with feet shoulder width apart. Step to the right, keeping your toes pointed straight ahead and your feet flat on the ground. Squat back and down towards your lead leg. Keep your back leg straight and your weight over the lead legs heel. Squat as low as comfortable, hold for a second and return to the starting position. Keep your body and feet facing ahead. Your knee should end inline with your foot when lunging. Try to keep your lead knee above your lead ankle or midfoot, NOT out in front of your toes when lunging to the side. Warm Up Exercises - Low Fast Side Shuffle Shuffle your feet quickly moving sideways. Keep your body facing to the side. Warm Up Exercises - Power Skip Horizontal Skip sideways. When skipping to the right, push off the left to move to the right. When skipping off the right foot, focus on getting high.

24 Warm Up Exercises - Step Over Runs Bring your knee up high and step over quickly. Warm Up Exercises - Run Backward Run backwards quickly staying low keeping your back straight. Warm Up Exercises - Skip Hops Start with a countermovement on one leg. Jump up and forward on one leg. As one leg is lifted, raise the opposite arm. This just like a regular skip except this time kick your top leg back. Land and repeat the skip with the opposite leg. Warm Up Exercises - High Knees Bring one knee up to 90 degree knee flexion. Quickly alternate legs. Focus on short ground contacts and quiet feet when contacting the ground. When you raise the leg up, point your toes up toward your shin. Warm Up Exercises - High Heels Bring one leg followed by the other up to your buttocks. Focus on short ground contacts and quiet feet when contacting the ground. Warm Up Exercises - Bear Crawl Start on your hands and toes with your stomach facing the ground. Drive the back leg forward until it is on the outside of the elbow on the same side, while concurrently driving the bent leg straight back.

25 Warm Up Exercises - Crab Walks Get on the ground with your belly up. Walk on your hands and feet. For a hard progression, raise up your to table top and hold in table top during the movement. Warm Up Exercises - Crab Walks to Table Top Start on your hands and feet with your back facing the ground. Take a few steps then extend your hips creating a straight line from your neck to your knees. Come back down then take a few mores steps then extend up again. Warm Up Exercises - Monster Walks Take extremely large steps using your entire body. Try to be fluid and reduce pauses. Warm Up Exercises - Spiderman Walks From a standing position, take a long step forward and slightly out to the side. Sink into a deep lunge position. Place both hands flat on the floor beneath the shoulders. Push through the front foot coming to an upright position. Warm Up Exercises - Cradle Walks Step forward and pull your instep upward. Make sure you are actively pull your foot upward. Come up onto your toes at the top of the movement. Warm Up Exercises - Hand Walks to Push Ups Walk forward on your hands and feet keeping your legs straight and only bending at the ankles. Every 4 or 5 steps do 2 push ups.

26 Warm Up Exercises - Knee Up to Lunge Step forward and raise one knee. Actively pull one knee up and come up onto your toes at the top of the movement. Take step into a forward lunge. Come back up and perform the next repetition with the other leg. Warm Up Exercises - Hand Walks Backward Stand with your legs straight and your hands on the ground. While keeping your stomach tight and legs straight, start taking small steps backward. Continue taking small steps walking as far as you can. Start taking small steps with your hands stretching your legs. Continue taking small steps with your hands until you are back up to start position. Jumping Exercises One Leg Skips Start by lying down on your back. Quickly get up and sprint forward then start skipping on one foot continuously. Russian Freezes Swing your arms back as you squat by moving your hips back and down keeping your back flat and stomach tight. Swing your arms up and forward as you jump up and forward. Land and briefly stick the land in squat position then immediately perform another repetition. Stick the final repetition and hold it for 3 seconds.

27 Frog Leaps Frog Leaps are different from the Russian Freeze in that you keep your arms out in front of you and focus mainly on hip extension. Start standing with your arms out in front. Squat by moving your hips back and down keeping your back flat and stomach tight. At the bottom of the movement start to bring your elbows to your chest and extend your hips. Land and perform the next repetition. Remember to stick the final repetition and hold for 3 seconds. Pike Hops Start by lying on your back. Quickly get up off the ground and perform a jump up in the air. Bring your feet forward extending your legs and at the same time try to touch your toes in mid air. Land on your feet and perform Pike jumps continuously. Squat Heel Touch to Jump - Slow Squat by moving your hips back and down keeping your back flat and stomach tight. Explode up high into the air reach as high as you can. Land in start position and repeat. Tuck Hops - On Stomach Start by lying on your stomach. Quickly get up off the ground and perform a jump up in the air. Bring your knees to your chest in mid air. Land on your feet and perform tuck jumps continuously. Split Jumps with Load Stand in a staggered stance. Hop up and land with a short bounce. Hop up again and switch the staggered stance in mid air. Repeat the movement in the opposite stance.

28 Standing Long Jump Test Swing your arms back as you squat by moving your hips back and down keeping your back flat and stomach tight. Swing your arms up and forward as you jump up and forward. Land and briefly stick the land in squat position. Vertical Power Jumps Hold the front of your shirt with your hands to help prevent you from using your arms during the movement. Squat by moving your hips back and down keeping your back flat and stomach tight. Explode straight up into the air extending your head up high. Land and repeat the vertical squat jump continously. Reverse Squat Jumps Start with hands behind your head. Stand with a very slight staggered stance (one foot about 2 inches in front of the other). Squat by moving your hips back and down keeping your back flat and stomach tight. Explosively jump up high into the air. Land in an altered staggered stance (the other foot is now 2 inches in front of the other). Perform Reverse Squat Jumps continuously. Roll Up Jumps Start by lying on your back. Quickly explode up onto your feet and jump up off the ground. Land on your feet and roll back onto your back then immediately perform another repetition. Split Jumps

29 Fast Feet Cones Fast Feet Cones - Cone Hops Hop quickly over each cone. Stay and low and hop fast. The goal is to have as minimal ground contact time as possible, hopping quickly over the cones. Emphasize quick feet, not height of the hops. When you land from hopping over the 4th cone, sprint to the last cone. Fast Feet Cones - Cone Jumps Sprint to the first cone. Plant and jump quickly. Jump high up into the air. Bring your heels up high into the air using your hamstrings. Land and jump again over the next cone. Continue until you jump over all 4 cones. Fast Feet Cones - Cone Hops Face Right Hop over the cones sideways quickly facing to the right. Remember to emphasize quick feet and not hopping high. Fast Feet Cones - Cone Jumps Face Left Sprint to the first cone. Plant and jump over each cone facing left. Emphasize jumping high bringing your heels up.

30 Fast Feet Cones - Cone Zig Zag Face Right Start by standing beside and behind the first cone. Take a step with the right foot forward crossing in front of the first cone. Touch the ground three times (right-leftright). Cross back behind the second cone with the left foot, taking three steps (leftright-left). Cross forward behind the next cone. Continue until you reach the fourth cone then turn and sprint. Emphasize quick touches on the ground. Go as fast as you can using correct technique. Lines - Skier For the line drills, go the length of the line (30 feet). With both feet together hop back and forth over the line as quick as you can. Lines - Two Touch Perform hops back and forth over the line. Each time touch the ground with fast touches. Touch one foot after the other. Concentrate on being on the ground as short a time as possible. Lines - Fast Steps Face Right Step back and forth across the line. Start at one end and move as quickly as possible alternating steps moving sideways down the line. When going to the right, right crosses the line back then left crosses the line back, right crosses the line forward then left crosses the line forward. Then continue until you reach the end of the line. When facing left, do the opposite. Left crosses back then right crosses back, left cross forward then right crosses forward. Then continue until you reach the end of the line.

31 Lines - One Leg Zig Zag Hop n Freeze Start by taking a big jump pushing off your left foot. Stick the landing on one foot and hold. Next, jump off the other foot and stick the landing. Continue until you reach the end of the line. Lines - One Leg Zig Zag Hop Fast Hop quickly jumping off one foot. Fast Feet Drills - One Leg Right Foot Fast feet drills are done in a continuous fashion. Do the drills quickly with good technique until the time is up. Start by standing on one leg. Move your foot back and forth over the line as fast as you can. Concentrate on touching the same two spots with each repetition. Move as quickly as possible using good technique keeping ground contact time as brief as possible. Fast Feet Drills - Scissors Start by standing with feet shoulder width apart. Hop forward bringing your feet together. Quickly hop forward again bringing your feet back apart to shoulder width. Quickly hop back to the middle position with your feet together again. Hop back again to the start position. Continue the drill until time is up. Fast Feet Drills - 4 Corners Start at a corner with feet together. Keep your feet together hopping around from corner to corner. Hop as quickly as you can trying to touch the same 4 spots each time around. Switch directions every two seconds. You can have the person timing yell switch every two seconds.

32 Fast Feet Drills - Left Foot Right Foot Switch Start by standing on one leg. Move your foot back and forth over the line as fast as you can. Concentrate on touching the same two spots with each repetition. Switch feet every two seconds. You can have the person timing yell switch every two seconds. Fast Feet Drills - Skier With both feet together hop back and forth over the line as quick as you can. Dumbbell Exercises - Bicep Curls Hold a dumbbell in each hand and put one foot on a bench at midthigh height. Perform a bicep curl so your palms are facing you. For the next set, place your other foot on the bench. Dumbbell Exercises - Bulgarian Split Squat Stand with a dumbbell in each hand. Place the top of a foot on the bench. Break at the knee and squat into a split-squat position. Keep the torso straight and shoulders pulled back. The weight should be almost completely on the midfoot of the front leg. Push through the front leg to return to the starting position. Dumbbell Exercises - Curl to Press Hold a dumbbell in each hand and put one foot on a bench at midthigh height. Perform a bicep curl so your palms are facing you. Next, press the weight up overhead. For the next set, place your other foot on the bench.

33 Dumbbell Exercises - Lateral Raise With elbows slightly bent, raise arms to side until elbows are shoulder height. Lower and repeat. Dumbbell Exercises - Lunge Forward Stand with a dumbbell in each hand. Take a long step forward and sink slowly into a lunge. As your front knee almost touches the floor push through the front foot heel to bring yourself up. Take the next lunge with the opposite foot. Dumbbell Exercises - One Arm Dumbbell Row Place your left hand and left knee on a bench so that your torso is parallel to the ground with the spine in a neutral position. Place your right foot on the floor next to the bench. Retract the shoulder blade and bend the elbow to raise the dumbbell upward. Keep the weight close to the body and avoid jerking to create upward momentum. Dumbbell Exercises - One Arm One Leg Dumbbell Row Stand on one leg and balance yourself with one hand by grasping a stable surface. Lean forward and create a "T" with your body. Pick up a dumbbell with the opposite hand. Perform dumbbell rows by pulling the dumbbell up to waiste height. Use your shoulders to initiate the movement, not your arm. Keep your glute fired keeping your back straight and parallel to the floor. Dumbbell Exercises - One Arm Push Press Hold a dumbbell in one hand just above the shoulder. Slightly squat down then extend your legs powerfully giving the dumbbell momentum upward then extend the dumbbell up over head. Lower the dumbbell to your shoulder..

34 Dumbbell Exercises - One Leg Straight Leg Deadlift Lean forward at the waist while lifting the free leg in line with the torso. Dumbbell Exercises - Overhead Shrugs Hold dumbbells straight up over the shoulders. Shrug the shoulders. Dumbbell Exercises - Pullover Lie face up on the floor or a bench with dumbbells and arms extended straight up overhead. Bend the elbows and lower the dumbbells back toward your ears as you keep the elbows pointed toward the ceiling. Press the dumbbells back to the start position using your triceps. Dumbbell Exercises - Step Up Hold a dumbbell in each hand. Start by standing facing a box with one foot on top of it. The box should be so high that it puts the crease of the hip of your stepping leg just below the level of your knee. Push through your heel of your stepping leg and use your glutes and hamstrings to straighten the leg and pull your body upward. Don't alternate leg positions between reps. Dumbbell Exercises - Lying Tricep Extension Lie face up on the floor or a bench with dumbbells and arms extended straight up overhead. Bend the elbows and lower the dumbbells back toward your ears as you keep the elbows pointed toward the ceiling. Press the dumbbells back to the start position using your triceps. Dumbbell Exercises - Walking Dumbbell Lunge Stand with a dumbbell in each hand. Take a long step forward and sink slowly into a lunge.

35 As your back knee almost touches the floor push through the front foot heel to bring yourself up. Take the next lunge with the opposite foot. Dumbbell Exercises - Dumbbell Front Squat Stand with dumbbells at shoulder height with palms facing each other. Initiate the movement with your hips squatting back and down. Return to the starting position and repeat. Dumbbell Exercises - Dumbbell Front Squat to Press Stand with dumbbells at shoulder height with palms facing each other. Initiate the movement with your hips squatting back and down. Explode out of your hips and quads pushing the weight up overhead. Finish the movement with straightening your arms and legs. Return to the starting position and repeat. Dumbbell Exercises - Dumbbell Lateral Lunge Stand with a dumbbell in each hand. Take a long step to the side and sink slowly into a lateral lunge. As you lunge, bring your hips back and down. Also, be sure to track your knee over your foot. Push through the front foot heel to bring yourself back up to the start position. Perform the repetitions with the same leg then repeat with the other leg. Dumbbell Exercises - One Leg Box Squat Find a box or chair that's best for bringing your thighs parallel to the ground. Hold a light dumbbell in each hand. Stand on one leg in front of a box. Squat by moving your hips back and down. Squat down until you contact the box then come back up to the start position. Dumbbell Exercises - Dumbbell Reverse Lunge Stand with a dumbbell in each hand. Take a step backward and sink slowly into a lunge position.

36 As your back knee almost touches the floor push through the front foot heel to bring yourself back up. Perform the repetitions with the same leg then repeat with the other leg. Dumbbell Exercises - Diagonal Plate Raise Begin from a squatting position with the plate held outside the leg. Move to a fully extended position with the plate pressed toward the ceiling. As you press up, look through the hole in the plate. Dumbbell Exercises - Dumbbell Suitcase Deadlift Stand with a dumbbell in one hand. Push your hips back and bend your knees as you would when doing a traditional deadlift. Reach the dumbbell down a low as you can without rounding your lower back then stand up again. Inverted Row Place your heels up on a bench and grip the bar as if you were to perform a bench press. Your body should be hanging in the air with your arms straight, hands grasping the bar about shoulder width and feet propped up on a bench, physioball or box. While keeping your body straight, pull your chest up to the bar. Be sure to brace your core to help keep your back flat throughout the movement. Pull Ups Grab a pull up bar shoulder width apart with an overhand grip. Hang from the bar in a fully extended position. Pull your shoulder blades back and down to lift your body up. Finish by pulling with your arms. Return to a fully extended position. Exercise in a full range of motion by bringing your chin up above the bar at the top of the movement and fully extend your arms at the bottom of the movement. You can adjust the hand position for a different training effect. This is the underhand grip position.

37 Static Flexibility Exercises Arms Straight Up Above Head Stand with fingers interlocked and palms facing out. Slowly straighten arms above head with palms facing up. Behind Neck Stretch Raise your arm up and place your hand behind your shoulder while flexing your elbow. Grab your elbow with your other hand and pull your elbow back behind your head. Butterfly Stretch Sit with your torso vertical. Bend your knees and bring the soles of your feet together. Pull your feet toward your body. Place your hands on your feet and elbows on your legs. Pull your torso forward as you push down on your knees with your elbows. Cross Arm in Front of Chest Grab your arm just above your elbow. Pull your arm across your chest. Side Bend with Straight Arms Stand with fingers interlocked and palms facing out. Slowly straighten arms above your head with palms facing up. While keeping your arms straight, lean to the side.

38 Straddle Stretch Sit with your legs straight and spread far apart. With both hands, grab the toes of one foot. Pull your chest toward your toes. Return to the start position and repeat to the other side. Semi Straddle Sit with your torso vertical and legs straight. Place the sole of one foot on the inner side of the other leg. The outer side of the foot should be resting on the ground. Lean forward and grab your toes of the straight leg with your hands. Slightly pull the toes toward your upper body. If you can t reach your toes, you can use a rope to assist the stretch. Toe Touch Sit with your torso vertical and legs straight. Lean forward and grab your toes with your hands. Slightly pull the toes toward your upper body. If you can t reach your toes, you can use a rope to assist the stretch. Side Quad Stretch Lie on your side with your legs straight. Grab the ankle of your top leg, flex your knee and pull your heel slowly towards your buttocks. Straight Arms Behind Back Stand up and place both your arms behind your back interlocking your fingers. Extend your elbows fully. Slowly raise your arms, keeping your elbows straight.

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