DOCSLIB.ORG

ACF-Calisthenic-Tech

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
ACF-Calisthenic-Tech CALISTHENIC TECHNICAL GUIDE FOREWORD This manual has been written to describe correct technique of Calisthenic positions. It should be noted that this is not a rule book, but a guideline for Accredited Coaches, Assistant Coaches and Cadets. THANKS Are extended to:- Contributing members of the Australian Calisthenic Federation, Australian Calisthenic Federation Coaching Committee Australian Calisthenic Federation Adjudicatorsʼ Advisory Board Australian Calisthenic Federation Examinersʼ Advisory Board And to all others who assisted in the preparation and update of this manual. Photography by Barbara Stavaruk. Layout assistance by Colin Beaton Revised Edition 2004 © ACF 2004 Table of Contents Table of Contents DEPORTMENT .......................................................6 BACKBEND..........................................................24 BANNED AND DANGEROUS MOVEMENTS .........7 LONG SIT .............................................................25 BANNED AND DANGEROUS MOVEMENTS .........8 SITTING POSITIONS............................................25 MOVEMENTS ALLOWABLE WITH CARE ..............8 CROSS LEG SIT ..................................................25 AREAS CAUSING CONCERN................................9 LONG SIT SINGLE LEG RAISE FORWARD ........25 FREE EXERCISES ................................................10 STRADDLE/LEGS ASTRIDE SlT...........................26 ARM POSITIONS..................................................10 BODY RAISE (LONG OR SQUARE) .....................26 FORWARD RAISE ................................................10 LONG SIT/FORWARD TRUNK BEND .................26 SIDE RAISE ..........................................................11 TUCK SIT..............................................................27 ARMS OBLIQUE...................................................11 LEGS ASTRIDE SIT - FORWARD BEND OVER UPWARD STRETCH.............................................11 EACH LEG ...........................................................27 CLASP OVERHEAD..............................................12 CHEST TO FLOOR...............................................27 HIPS FIRM............................................................12 SIDE LYING WITH RAISED LEG...........................28 WRIST CROSS.....................................................12 PRONE LIE ...........................................................28 NECK REST..........................................................13 PRONE LIE SINGLE LEG RAISE .........................28 ARMS FOLDED IN FRONT...................................13 SIDE LYING ..........................................................28 ARMS FOLDED AT BACK ....................................13 FLOOR EXERCISES .............................................28 FINGERS TO SHOULDERS..................................13 PRONE LEG RAISE .............................................29 LEG AND FEET POSITIONS.................................14 SUPINE LIE ..........................................................29 ATTENTION ........................................................14 LEG RAISE FROM SUPINE LIE............................29 STEP—SIDE .........................................................14 CRADLE ...............................................................30 FORWARD or BACKWARD ..................................14 SPLIT....................................................................30 CURVE OVERHEAD .............................................14 SWALLOW............................................................30 TOE POINT—SIDE, .............................................15 ADVANCED FLEX/STRENGTH MOVEMENTS .....31 FORWARD or BACKWARD .................................15 SPOTTING/PADDING ..........................................31 LUNGE—SIDE, FORWARD OR BACKWARD ......15 HEADSTAND ........................................................31 TOE POINT WITH FONDU —...............................15 CARTWHEELS .....................................................31 SIDE, FORWARD or BACKWARD ........................15 PRE EXERCISES FOR WALKOVERS...................32 TURNING LUNGE OR STEP ................................16 BACKWARD WALKOVER.....................................32 SQUAT..................................................................16 FORWARD WALKOVER .......................................32 DOUBLE LEG KNEEL...........................................16 EXTENDED BACKBEND ......................................32 SINGLE LEG KNEEL ............................................16 ROD SECTION .....................................................33 PRONE KNEEL.....................................................17 MEASURING THE ROD........................................33 KNEELING ARABESQUE .....................................17 GRIP OF THE ROD ..............................................33 SIDE LEG EXTENSION WHEN KNEELING OR ATTENTION .........................................................33 SQUATTING .........................................................17 PLACEMENTS OF THE ROD ...............................33 LEG RAISE—SIDE, FORWARD OR BACKWARD 18 ROD ACROSS SHOULDERS—............................34 KNEE RAISE.........................................................18 UNDER/BOTTOM OR TOP GRIP.........................34 LEG MOUNT ........................................................19 UPWARD STRETCH.............................................34 CIRCULAR LEG MOUNT ....................................19 ARMS FOLDED ..................................................35 SUPPORTED (HELD) ATTITUDE ..........................20 STRIKES...............................................................35 ARABESQUE........................................................20 FORWARD STRIKE ..............................................35 SUPPORTED ARABESQUE ................................20 SINGLE HAND STRIKE .......................................35 BENDS .................................................................21 NECK STRIKE ......................................................36 FULL FORWARD TRUNK BEND ..........................21 TWISTS OF THE ROD .........................................36 BACK TRUNK BEND............................................21 SINGLE HAND STRIKE ........................................36 HALF FORWARD TRUNK BEND..........................21 FOREHEAD STRIKE .............................................36 CIRCULAR HALF TRUNK BEND..........................22 SIDE RAISE TWIST - TOP GRIP...........................37 CIRCULAR FULL TRUNK BEND..........................22 SIDE OBLIQUE UP—SIDE OBLIQUE DOWN ......37 SIDE BEND...........................................................23 BACK TWIST .......................................................37 HEAD TO LEGS ..............................................23 FORWARD OBLIQUE UP/FORWARD OBLIQUE SIDE BEND—WITH ARMS AT SIDE RAISE AND DOWN TWIST.......................................................38 LEGS IN LUNGE POSITION ................................23 FORWARD RAISE TWIST ....................................38 BRIDGE ................................................................24 BACK OBLIQUE DOWN TWIST ..........................39 2 3 Table of Contents Table of Contents VERTICAL TWIST— TOP GRIP............................39 NECK CROSS ......................................................59 VERTICAL TWIST—UNDER/BOTTOM GRIP ......39 NECK CROSS ......................................................59 LEG TWIST...........................................................40 FOLDS..................................................................60 CURVE OVERHEAD .............................................40 DOUBLE FOLD.....................................................60 SIDE RAISE WITH NECK REST ...........................40 DOUBLE FOLD ....................................................61 FLASHING OF THE ROD—SINGLE/MULTIPLE ...41 MIXED FOLDS......................................................61 ROD ACROSS BACK ...........................................41 BIG WHEEL TURNS ............................................62 SINGLE FLASH ....................................................41 FRONT TO BACK TURNING ................................63 FLASH BEHIND BACK ......................................42 BODY SWING.......................................................63 COMBINING MOVEMENTS ................................42 OVERHEAD WRIST CROSS.................................63 TOP GRIP FLASH.................................................42 WINDMILL ............................................................63 MULTIPLE FLASH ................................................42 BODY SWING.......................................................63 COMBINATION MOVEMENTS - IDEAS FOR DOUBLE NECK SWING .......................................64 CHOREOGRAPHY ...............................................43 NECK CROSS ......................................................64 BATON FLASH ....................................................43 HIP SWING...........................................................64 CLUB SWINGING.................................................44 HIP WRIST SWING...............................................65 LENGTH OF THE CLUB .......................................44 HIP CROSS ..........................................................65 PLANEING............................................................44 FIGURE MARCHING ............................................66 CIRCLES ..............................................................46
Load more

Recommended publications
  • Foundational Workout
    FOUNDATIONAL STRENGTH WORKOUT Warm up 5-7mins before beginning program Muscle Group Exercise Reps Weight Core Plank 10-12 Reps Body Weight Legs Deadlift 10-12 Reps 5lbs-20lbs Arms Bicep Curl 10-12 Reps 5lbs-20lbs Back Bent Over Rows 10-12 Reps 5lbs-20lbs Shoulders Side Raise 10-12 Reps 5lbs-20lbs Core/Glutes Bridge 10-12 Reps Body Weight, 5lbs-20lbs Arms Triceps 10-12 Reps 5lbs-20lbs Chest Push up 10-12 Reps Body Weight See video version on your Posse Page! Print out your tracker to see how many workouts you got in this month! Plank Start • Lie on your stomach with your feet together and forearms placed on the ground. • Clench your fists under your shoulders, draw-in your navel and contract your glutes. Movement • Lift your body off the floor and raise up until your body forms a straight line from head to toe. Hold the top position for a few seconds. Deadlift Start • Stand with feet straight and shoulder-width apart, knees bent at 5 degree angle. • Hold dumbbells in front of thighs with grip slightly wider than shoulder-width apart. Movement • Slowly bent at waist, lowering weights toward ground; keep back flat. • Squeeze butt muscles and lift weights up until standing fully upright. Dumbbell Curl: 2-Arm Start • Stand with feet shoulder feet apart, knees soft. • Extend arms down sides of body, dumbbell in each hand. Movement • Draw-in belly button and curl dumbbells toward shoulders. • Reverse movement to return to start position. Bent Over Dumbbell Row: 2-arm Start • Stand with your feet pointed straight ahead and draw in your navel.
    [Show full text]
  • Service & Maintenance Manual
    SERVICE & MAINTENANCE MANUAL Rev. 1.0 The information contained in this manual is intended for QUALIFIED TECHNICIANS who have completed a specific TECHNOGYM training course and are authorized to perform machine start- up and adjustment procedures as well as extraordinary maintenance or repairs which require a thorough knowledge of the machine, its operation, its safety devices and working procedures. CAREFULLY READ THE INFORMATION CONTAINED IN THIS MANUAL BEFORE PERFORMING ANY MAINTENANCE PROCEDURES ON THE MACHINE DANGEROUS VOLTAGES PRESENT EVEN WHEN THE MACHINE IS TURNED OFF NOTE The information contained in this document is subject to change without notice. Technogym does not guarantee this documentation in any way. Technogym shall not be held responsible for any errors contained in this manual and declines all liability for accidents or damages resulting from the supply, characteristics or use of this manual. This document contains proprietary information that is protected by copyright. All rights reserved. No part of this document may be photocopied, reproduced or translated into another language without the prior written consent of Technogym. ® The TechnogymP P trademark is property of Technogym S.p.A. ™ The Personal Selection TÜVP P trademark is property of Technogym S.p.A. Personal Selection TÜV: Service & Maintenance Manual - rev. 1.0 Contents 1. GENERAL NOTICES........................................................................................................................................... 1.1 1.1. INTRODUCTION..................................................................................................................................................
    [Show full text]
  • Bodyweight Exercises & Tips 1
    BODYWEIGHT EXERCISES & TIPS Farmer Burns’ Stomach Flattener Stand straight, feet shoulder-width apart. Relax shoulders, let arms hang loose. Inhale through nose, filling your lungs and holding stomach in. When lungs are full, close mouth and throat and try to breathe out but resist so that no air escapes. You should feel your stomach muscles tighten. Clench your fists. Hold breath for 5 seconds. Exhale and inhale completely. Repeat about 30 times. Exercised: stomach, chest, arms, throat The Vacuum Begin from bent over position, hands on knees Exhale, then inhale as you rise, and lift diaphragm and pull in stomach Hold for 6 seconds, then exhale. Repeat at least 10 times. Exercised: waistline, digestive system Waist-turn This exercise consists of turning your upper body around by the waist to the left and right. Repeat this exercise 50-100 times. Exercised: waist, vertebrae, back Back arch Place hands on hip, in standing position. Inhale deeply, and lean back as far as possible. Exhale deeply as you bow forward, and squeeze your stomach muscles. Repeat 10-20 times. Exercised: lower back, abs Side-bends Stand straight, fingers locking each other and palms facing ceiling. Inhale and stretch to the right, squeezing all your muscles. Hold for six seconds. Do the same the other side. Repeat 5-6 times. Exercised: ribcage, upper back, shoulders, lats, obligques Rotating trunk Stand straight, feet shoulder-width apart and hands on hips. Breathe in deep and bend over. Rotate your trunk clockwise, trying to keep your body bent, until you reach starting point, upon which you exhale and re-inhale.
    [Show full text]
  • GET SWOLE Diet + Training Series DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE
    Laron LandrY Pro FOOTBall suPERSTAR PHASE 1 GET SWOLE DIET + TRAINING SERIES DIET + TRAINING GUIDE GET SWOLE FOOD LIST + TRAINING GUIDE MEATS: VEGETABLES: • Chicken • Asparagus • Kale • Mackerel • Bamboo Shoots • Kohlrabi • Salmon • Bean Sprouts • Lettuces • Tuna • Beet Greens • Mushrooms • Lean Beef • Bok Choy Greens • Mustard Greens • Jerky • Broccoli • Parsley • Turkey • Cabbage • Radishes • Lunch Meat Ham • Cauliflower • Salad Greens • Lunch Meat Roast Beef • Celery • Sauerkraut • Eggs • Chards • Spinach String Beans • Chicory • Summer Squashes • Collard Greens • Turnip Greens • Cucumber • Watercress • Endive • Yellow Squash • Escarole • Zucchini Squash • Garlic CARBOHYDRATES: FATS: • Brown Rice • Avocado • Sweet Potato • Almonds • Quinoa • Cashews • Oatmeal • Olive Oil • Whole Wheat Bread • Whole Organic Butter • Ezekiel Bread • Walnuts • Whole Wheat Spaghetti • Kidney Beans • Yams • Black Beans • Barley • Brazil Nuts • Rye Bread • Pumpernickel Bread FRUITS: CONDIMENTS + SEASONINGS: • Apples • Spicy Mustard • Strawberries • Hot Sauce • Papaya • Crushed Red Pepper • Pears • Mrs. Dash Original Blend • Fresh Prunes • Mrs. Dash Fiesta Lime • Orange • Mrs. Dash Extra Spicy • Grapefruit • Mrs. Dash Tomato Basil Garlic • Kiwi • Mrs. Dash Lemon Pepper • Peaches TO SEE “PROPER FORM” EXERCISE VIDEOS,www.bodybuilding VISIT: MUSCLEPHARM.COM.com/getswole GET SWOLE PHASE 1: WEEKS 1–4 + TRAINING GUIDE EX. TIME: 7:00AM SUPPLEMENT: FOOD: Wake Up RE-CON®: 1/2 scoop • 3 whole eggs * Take with 8-12 oz. of water. • 1/4 cup oatmeal • 1 cup of fruit ARMOR-V™: 6 capsules * Take with 8-12 oz. of water. EX. TIME: 10:00AM SUPPLEMENT: FOOD: Mid-Morning COMBAT POWDER®: 2 scoops No Food * Take with 8-12 oz. of water & 2 oz. of heavy whipping cream. EX. TIME: 1:00PM SUPPLEMENT: FOOD: Lunch No Supplement Choose From Food List: Meat: 8 oz.
    [Show full text]
  • University of California Riverside
    UNIVERSITY OF CALIFORNIA RIVERSIDE Choreographers and Yogis: Untwisting the Politics of Appropriation and Representation in U.S. Concert Dance A Dissertation submitted in partial satisfaction of the requirements for the degree of Doctor of Philosophy in Critical Dance Studies by Jennifer F Aubrecht September 2017 Dissertation Committee: Dr. Jacqueline Shea Murphy, Chairperson Dr. Anthea Kraut Dr. Amanda Lucia Copyright by Jennifer F Aubrecht 2017 The Dissertation of Jennifer F Aubrecht is approved: Committee Chairperson University of California, Riverside Acknowledgements I extend my gratitude to many people and organizations for their support throughout this process. First of all, my thanks to my committee: Jacqueline Shea Murphy, Anthea Kraut, and Amanda Lucia. Without your guidance and support, this work would never have matured. I am also deeply indebted to the faculty of the Dance Department at UC Riverside, including Linda Tomko, Priya Srinivasan, Jens Richard Giersdorf, Wendy Rogers, Imani Kai Johnson, visiting professor Ann Carlson, Joel Smith, José Reynoso, Taisha Paggett, and Luis Lara Malvacías. Their teaching and research modeled for me what it means to be a scholar and human of rigorous integrity and generosity. I am also grateful to the professors at my undergraduate institution, who opened my eyes to the exciting world of critical dance studies: Ananya Chatterjea, Diyah Larasati, Carl Flink, Toni Pierce-Sands, Maija Brown, and rest of U of MN dance department, thank you. I thank the faculty (especially Susan Manning, Janice Ross, and Rebekah Kowal) and participants in the 2015 Mellon Summer Seminar Dance Studies in/and the Humanities, who helped me begin to feel at home in our academic community.
    [Show full text]
  • Uplift-Desk-Job.Pdf
    Liability and Participation Agreement Uplift Fitness, LLC strongly recommends that recommend and you hereby release Uplift Fit- you consult with your physician before begin- ness and its agents from any and all claims or ning any exercise program or making any die- causes of action, known or unknown, now or in tary changes or undertaking any other activities the future related to participating in activities or described on the website at upliftfit- information described in or arising out of Uplift nessohio.com, or from the social media posts Fitness content. These conditions may include, made by Uplift Fitness. You need to be in good but are not limited to, heart attacks, muscle physical condition to be able to participate in the strains, muscle pulls, muscle tears, broken exercises described in the Uplift Fitness Content bones, shin splints, heat prostration, injuries to including the Uplift Fitness training programs. knees, injuries to back, injuries to foot, or any Specifically, by accepting these terms and pro- other illness or soreness that you may incur, in- ceeding with Uplift Fitness Programs you here- cluding death. by affirm that you are in good physical condi- Uplift Fitness, LLC is not a licensed medical tion and do not suffer from any known disability care provider and represents that it has no exper- or condition which would prevent or limit your tise in diagnosing, examining, or treating medi- participation in vigorous physical activity in- cal conditions of any kind, or in determining the cluding but not limited to: resistance training, effect of any specific exercise on a medical con- body weight calisthenics, cardiovascular train- dition.
    [Show full text]
  • Manual Resistance Exercises
    MANUAL RESISTANCE EXERCISES 1. NECK FLEXION – (Neck Flexors) Start: Lying face up on a bench with your shoulders slightly over the edge of the bench. The top of the head should be parallel to the floor. At the beginning of each rep the neck muscles should be totally relaxed. Movement: Flexing only the neck muscles, raise the head forward and upward so that the chin is resting on the chest – pause momentarily and resist the negative to the starting position. Spotting: Place the dominant hand on the lifter’s forehead and your other hand on the lifter’s chin. Apply as much pressure as needed to accommodate for the strength curve of the neck flexors. 2. NECK EXTENSION - (Neck Extensors) Start: Lying face down on a flat bench with your head hanging over the edge of the bench. Neck should be totally relaxed with your chin touching your chest and hands resting behind your back. Movement: Raise your head upward and backwards until in is fully extended. Pause momentarily and resist the negative to the start position. Spotting: Form a web with your hands and place them on the back of the lifters head. Begin the exercise with mild pressure and allow the lifter to raise their head in an arc that resembles a half moon. Adjust resistance according to the strength curve of the neck flexors. 3. UPRIGHT ROW – (Deltoids, Trapezius, Biceps) Start: On a bench or standing with arms fully extended holding a towel on the outside with both hands. Head should be level. Movement: Pull the towel upward keeping it tight to your body and your elbows high.
    [Show full text]
  • Strength and Mobility (Sam)
    STRENGTH AND MOBILITY (SAM) PHASE 1-EASY Prone plank-10 seconds Lateral leg raise x 6/toe in, neutral, toe out Side plank-10 seconds/side Donkey kicks x 8/leg Prone plank-10 seconds Donkey whips x 8/leg Double hip bridge x 6 Fire hydrants x 8/leg Clams x 6/leg Knee circles forward x 8/leg Reverse clams x 6/leg Knee circles backward x 8/leg Reverse air clams x 6/leg Cat-cow x 5 cycles PHASE 1-HARD DAY Prone plank-20 seconds Reverse clams x 8/leg Side plank-20 seconds Reverse air clams x 8/leg Supine plank-10 seconds Lateral leg raise x 8/toe in, neutral, toe out Side plank-20 seconds Donkey kick x 8/leg Prone plank-20 seconds Donkey whips x 8/leg Split squat x 5/leg Fire hydrants x 8/leg Side walk squat x 5/leg Knee circles forward x 8/leg Good morning x 5 Knee circles backward x 8/leg Bird dog x 5/leg Cat-cow x 5 cycles Clams x 8/leg STRENGTH AND MOBILITY (SAM) PHASE 2-EASY DAY Prone plank-20 seconds Side plank-20 seconds Supine plank-10 seconds Donkey whips x 8/leg Side plank-20 seconds Fire hydrants x 8/leg Prone plank-20 seconds Knee circles forward x 8/leg Single leg bridge x 8/leg Knee circles backward x 8/leg Clams x 8/leg Lower body crawl x 10 Reverse clams x 8/leg Iron cross x 10 Reverse air clams x 8/leg Australian crawl x 10 Lateral leg raise x 8/toe in, neutral, toe out Iron cross x 10 Donkey kick x 8/leg Groiners x 10 Cat-cow x 5 cycles PHASE 2-HARD DAY Skipping forward w/arm raises x 30 m x 2 Good morning x 8 Skipping side 2 side w/arm swings x 30 m x2 Bird dog x 5/leg
    [Show full text]
  • A Health Style Zine
    Pyourist A Health Style Zine Because Your Body is OUR Business October 2019 KEEP AN EYE OUT... Table of Contents 2... Keep An Eye Out... 3-4... 10 Benefits of Pilates Exercise by Marguerite Ogle 5-6... Fight Pesky Colds With Regular Chiropractic Care & The Benefits of Chiropractic for Sinusitis OVER AT CORE OVER AT POUR by Dr. Anthony Lauro 7-8... 10 Ways to Keep Your Fascia Healthy so Your Body Moves Pain-Free by Gabrielle Kassel 2nd location is open! Open Daily 7:30am-3pm! 9-10... The Fitness Benefits of Jumping by Cathe Friedrich PYOUR CORE LITTLE SILVER Pyour Pour Little Silver Juices, Smoothies, Espresso & 11-12... 7 Ways Aerial Yoga Will take Your Workout to the Next Level by Caitlin Carlson Ca 38 Church St Small Bites Little Silver, NJ 07739 732-758-9200 38 Church St 13-14... Intuitive & Mindful Eating by Jessica Lacontrain Carlson Follow us! Little Silver, NJ 07739 732-758-8500 15-16... The Science on Soy by Monica Reinagel Instagram: @pyourcorels Facebook: PYOUR CORE LS 17-18... Food Made Simple Open Seasonally in Surf City 616 Long Beach Blvd Open Year round in surf city! Surf City, NJ 08008 19... Introducing Our Newest Trainer & Class pyour core surf city 609-494-pour 604 Long Beach Blvd Surf City, NJ 08008 20... Thoughts from a Pyourist In-house Sunday Sampler! Follow Us! 609-494-3500 Join us in Little Silver 21... References Intagram: @PyourPour Instagram: @pyourcore October 27, 2019 Facebook: Pyour Pour Facebook: Pyour Core for our Prizes, giveaways, & much more 2 10 Benefits of Pilates Exercise Continued “10 Benefits of Pilates Exercise” by Marguerite Ogle 6.
    [Show full text]
  • TRAINING the YOUNG ACTOR: a PHYSICAL APPROACH a Thesis
    TRAINING THE YOUNG ACTOR: A PHYSICAL APPROACH A Thesis Presented to The Graduate Faculty of The University of Akron In Partial Fulfillment of the Requirements for the Degree Master of Arts Anthony Lewis Johnson December, 2009 TRAINING THE YOUNG ACTOR: A PHYSICAL APPROACH Anthony Lewis Johnson Thesis Approved: Accepted: __________________________ __________________________ Advisor Dean of the College Mr. James Slowiak Dr. Dudley Turner __________________________ __________________________ Faculty Reader Dean of the Graduate School Mr. Durand Pope Dr. George R. Newkome __________________________ __________________________ School Director Date Mr. Neil Sapienza ii TABLE OF CONTENTS Page CHAPTER I. INTRODUCTION TO TRAINING THE YOUNG ACTOR: A PHYSICAL APPROACH...............................................................................1 II. AMERICAN INTERPRETATIONS OF STANISLAVSKI’S EARLY WORK .......5 Lee Strasberg .............................................................................................7 Stella Adler..................................................................................................8 Robert Lewis...............................................................................................9 Sanford Meisner .......................................................................................10 Uta Hagen.................................................................................................11 III. STANISLAVSKI’S LATER WORK .................................................................13 Tension
    [Show full text]
  • CLUB COACH Coaching Resources
    ATHLETICS AUSTRALIA LEVEL 2 – CLUB COACH Coaching Resources INDEX CATALOGUE OF VIDEO RESOURCES ON CANOPI 3-4 PLYOMETRICS 5-6 STRENGTH BASED SAMPLE SESSIONS 7-10 STRENGTH & CONDITIONING 11-29 MINI BAND EXERCISES 30-36 ASCA, TRAINING GUIDELINES, STRENGTH PROGRAMMING SUGGESTIONS, PLANNING 37-42 SPRINTS, BLOCK STARTS, RELAYS, SPRINT HURDLES 43-53 MIDDLE DISTANCE 54-58 COMMON ELEMENTS OF JUMPS 59-61 LONG JUMP, TRIPLE JUMP, HIGH JUMP 62-71 COMMON ELEMENTS OF THROWS 72 SHOT PUT, DISCUS, JAVELIN 73-78 1 | P a g e WARM UP and CONDITIONING – ONLINE VIDEOS Dynamic Stretch: • Walking quad, glute and hamstring stretch, soleus and heel walk Drills: • Skip and roll arms (forward/backward), lateral shuffle, A Skip, high knee butt kicks, Warm up Drills high knee crossovers • Strength Activations: crab walks, glute bridges, clams • Agility Shuttle: lateral shuttle, cross over, back pedal, forward run Level 1 Level 2 • 360-degree crawl • Hindu • Toe sit/Heel sit and lift • Static Inch Worm • Knee ankle glide • Dynamic Pigeon Mobility • Wide stance rock • Fire Hydrant Circles Dynamic Stretch • Leg Swings Animal Strength Mobility • Leg Crossovers • Bear walk • Page Turns • Crab crawl • Scorpion • Alligator • Frog Walk • Spider • 2 Step Hamstring Stretch • Spider • Internal/External Knee Rotations • Donkey • Chameleon • Inchworm Level 1 Level 2 Basic warm up Basic warm up • Pogo • Pogo • Hop right • Side Hop Plyometrics • Hop left • Skater hop • Hop right lateral • Scissor Jump • Hop left lateral • Double leg hop progression • 2 hop alternate sequence • Single leg hop progression • Bench step-ups Jumping and Landing: Hoop jump/hop • Running Bench step-ups • Double leg – forwards; backwards • Box Jump and lateral • Fast skipping • Single to Double • Straight Leg bounding • Double to single • High skipping • Single to single • Jump/Hop Complex – create a challenging course.
    [Show full text]
  • Home Workout
    HOME WORKOUT 13 MIN AMRAP 12 MIN AMRAP 10 MIN AMRAP 60 sec cardio (run, jumping 60 sec cardio (run, jumping jacks, squat jumps, burpees, jacks, squat jumps, burpees, 20 Seconds Wall Sit mountain climbers, stairs) mountain climbers, stairs) 10 to 1 Pushups 16 Walking Lunges 20 Jumping Jacks 10 to 1 Y Raises 8 Squat Jumps 20 Air Squats 16 Chair Step Ups (8 each) 8 Air Deadlifts 20 Calf Raises (pause at top) *** Y Raise Cans/Water Bottles 8 Knee Tucks 16 sec side plank each side Y RAISE SQUAT JUMP WALL SIT STEP UPS KNEE TUCKS AIR SQUAT HOME WORKOUT 13 MIN AMRAP 10 MIN AMRAP TABATA (20/10)x4 2 min Cardio (run, jumping jacks, squat jumps, burpees, 30 High Knees AB Bicycles Slow mountain climbers, stairs) 8 Squat Jumps 30 Butt Kicks Low Plank (Elbows) 8 Deadlift Jumps 4 Each Way Staggered Pushup AB Bicycles Fast 8 ea Single Leg Glute Bridge 16 Book Front Raise High Plank 16 Air Squat 8 Each Single Arm Row ***20 sec on/10 sec off 16 Air Deadlift ***Home Item for Row Do 4 times through of 20/10 SQUAT JUMP STAGGERED PUSHUP AB BICYCLES SINGLE LEG GLUTE FRONT RAISE HIGH PLANK HOME WORKOUT 12 MIN AMRAP 12 MIN AMRAP TABATA (30/10)x4 45 Seconds Cardio (run, jumping jacks, squat jumps, burpees, 5 Inchworms to Low Plank Quick Jumps (Jump Rope) mountain climbers, stairs) 10 each way home item 8’s 5 Each Leg Lunge Jump or Lunge Air Squat 10 each arm single arm arnold 10 Each Leg Donkey Kick Quick Jumps (Jump Rope) 30 steam engines slow 10 Dead Bugs Step Ups 10 pushups 10 Can Hammer Curls ***30 sec on/10 sec off 10 lying toe touches (legs up) ***Neutral
    [Show full text]