Volleyball is a complex

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Volleyball is a complex"

Transcription

1 SMARTER VOLLEYBALL TRAINING: REDUCE THE RISK OF INJURY AND ENHANCE ATHLETIC PERFORMANCE by Patrick Ward, CSCS Volleyball is a complex game requiring high amounts of power, strength and skill. Youth female athletes are particularly susceptible to injury. Ankle injuries are the number one injury in volleyball, with the knee and shoulder following close behind. Research indicates that strength and plyometric training can positively impact game time performance, as well as decrease the athletes risk of injury by teaching proper movement patterns and increasing jumping and landing ability and stability. Below we offer strength and power exercises which can help enhance your athletic ability. We have also included some recommendations for proper warm up, stabilization and core training which can (and should) be used prior to practice or game in order to properly prepare the body for the demands you are about to place on it. shoulder. Seek out a qualified professional and have them perform a movement screen so that you can know specifically where your strengths and weaknesses lie. Each training session or game day should begin with light static stretching to prepare the tissue. Perform each stretch for 2 sets, holding for 5-10 sec. Hip flexor stretch Assume a half-kneeling position on the floor with your front foot in line with your knee and your back knee in line with your hip. While maintaining an upright posture, gently shift your weight forward towards the front leg, stretching the hip flexor of the back leg. The front foot should maintain complete contact with the ground. Do not let your heel rise. Calf Stretch Assume a staggered stance in front of the wall, placing your forearms against the wall. Gently shift your weight forward towards the front leg and stretch the calf of the back leg. It is important to keep both feet on the ground, not allowing the heels to rise. Chest Stretch Stand next to a wall or doorway and place your arm against the wall, elbow bent to a 90-degree angle, standing in a staggered stance. Once in position, gently lean forward and turn away from the arm that is against the wall. WARM-UP & STRETCH The warm-up is an overlooked component in both practice and game situations. Three areas that test tight on most athletes are the hip flexors, calves and the 7238 E DEER VALLEY RD. #100, SCOTTSDALE, AZ

2 When you ve completed your static stretches, continue with dynamic warm up exercises. The dynamic warm up is used to engage the nervous system to prepare for explosive, high velocity movements that are typical to the game of volleyball. These should be performed as a circuit (no rest between exercises) for 10 repetitions on each leg. Perform the circuit two times. Knee Hugs Stand upright and lift one leg up in the air. Gently grab your knee and hug while also rising up onto the toe of the leg that it is in contact with the floor. Hold for a moment, return the leg to the ground and switch legs. The exercise can be performed in place or walking across the gym floor. rising up onto the toe of the standing leg. Hold for a second, return the leg to the floor and switch legs. The exercise can be performed in place or walking across the gym floor. Straight Leg March With arms held out directly in front, raise one leg up straight (do not kick, just raise). Lower the leg back to the floor and switch legs. The exercise can be performed in place or walking across the gym floor. tucked. Abdominals should be tight (braced). Progressions: one-legged planks and side planks. Heel to glute Standing upright bend one knee bringing your heel toward your glute. Gently grab your ankle and pull the heel closet to the glute, while also CORE & STABILITY Following the dynamic warmup, move into core and stability training. Core and stability training are key elements in the development of an athlete. They are the foundations of our movement. For each workout, choose two core exercises and one stability exercise. CORE EXERCISES Planks Lying on your stomach, place your elbows underneath your shoulders. Rise up on your elbows and toes and hold for a desired amount of time, attempting to increase it each time you perform this exercise. Be sure to maintain a flat back (neutral spine) as well as proper alignment of your neck. Eyes should be looking at your hands, and head should not be up or Bird dogs Begin on all fours with a neutral spine (no movement; abdominals braced). Extend one arm in front of you (thumb facing up) and the opposite leg straight behind you. Hold for time, return back to start and either repeat with the same arm and leg or switch sides Progression: Bird dogs using the arm and leg on the same side of the body.

3 Regression: If this is too difficult at the start, begin by performing the movement with only your arm, and then only your leg (one at a time). Crunches Half kneeling medicine ball rotations Take a half-kneeling stance. Holding a medicine ball in front of you, abdominal muscles braced, rotate over the front leg and then back to start position (hips and shoulder pointing straight ahead). Perform repetitions per side for 2 sets. STABILITY EXERCISES Single leg balance with hip excursion Standing upright on both legs, take your weight onto one leg, lifting the other leg slightly off the floor. Move that leg in front of you, and hold for a 3-5 count. Return to start without touching the ground. Next, move the leg directly to the side, again holding for a 3-5 count. Return to start, still without putting your foot down and move the leg in a diagonal angle behind you, hold for a 3-5 count, and move back to the start. Without putting your foot down, repeat the sequence 2-3x s before changing legs. Straight Leg walking Romanian dead lifts Standing upright lift a foot slightly off the floor and hold your arms out to the sides. Perform a dead lifting movement, with the back leg in a straight line with the torso (make a letter T with your body). Move only as far as you can control without compensating. Performs 8-10 repetitions per leg. This warm up should take between min. and should be performed prior to resistance training and/or practice. POWER TRAINING/ PLYOMETRICS Following the warm-up, core and stabilization training, move into the plyometric and resistance training portion of your workout. Always start with plyometric or high velocity/explosive movements. This will help to ensure that you are able to move rapidly and display optimal power output. It is important to start out basic and progress to more advanced jumping technique. When starting out, the most important thing is to learn proper landing mechanics. Land softly and with your weight distributed between the ball of the foot and the arch. Start with jumps and stick the landing. In other words, make a nice soft landing and hold the position for a 2-3 count, before making the next jump. Once you learn how to properly land, you can advance to multiple response jumps in which you are not sticking the landing, but actually returning the force against the ground and jumping right into your next repetition as fast as possible. You should choose one of the below landing exercises for each workout. Jump Squat Stick the Landing Jump into the air, land softly between the ball of the foot and the arch and hold that position for a 2-3 count. After the 2-3 count, perform another jump. Continue in the sequence for 8-12 reps for 2-3 sets.

4 Lateral hop stick the landing Standing upright take your weight onto one leg, then jump laterally (to the side) and stick the landing on the opposite leg. Hold that position for a 2-3 count and then jump back to the other leg. Perform 8-12 repetitions for 2-3 sets. After the landing drills, perform lowlevel quick feet drills. The most basic is the bilateral quick feet drill. Bilateral Quick Feet Drill Gets into the athletic stance and shift your weight to the balls of your feet. On the go command, bounce on the balls of your feet as rapidly as possible (similar to speed jump rope) for a set amount of time sec for 4-6 sets. STRENGTH TRAINING Once you have completed the power training/plyometric portion of the program, you are ready to move into strength training. For strength training, you can use any means possible to create resistance. For example, body weight exercise, medicine balls, free weights, resistance bands or cables. To maintain athletic skill and work on stability, try to avoid using machines, as they lock you into a fixed range of motion and prevent your stabilizing muscles from working. This type of training is not conducive to athletic enhancement or injury prevention. The following exercises will greatly enhance your performance on the court. It is important to have a qualified professional properly instruct you on the technique of these exercises. LOWER BODY EXERCISES Squats Begin with legs shoulder width apart, toes pointed straight ahead or slightly out to the sides and arms either straight in front of you, across your shoulders with your elbows pointed foreward or with your hands on the side of your head at your temples. Start the movement by pushing your hips back and bending your knees, keeping your heels on the ground at all times. Squat down until your thighs are parallel or slightly below parallel with the floor and then stand up to the start position (remember to keep those heels down!) and repeat for the desired number of repetitions Progressions: Suitcase squats (pictured), Dumbell front squats (pictured), Barbell Back squats, Barbell Front squats Split Squats Begin with one foot out in front of the other, a distance a little longer than a stride length should be sufficient, with your toes pointed forward. Hands can go on either your temples or, on your hips. Lift the back heel up off the ground so that the toe is spiked (the front heel remains down at all times!!). Squat down until your front thigh is parallel with the floor and then stand back up to start position. Continue for the desired number of repetitions and then switch legs.

5 Lunges Begin with feet shoulder width apart. Step forward with one leg and squat down into position, press into the ground with the front leg and drive yourself foreward, bringing your feet either together at the top or bringing the back leg through into triple flexion (hip flexion, knee flexion and ankle dorsiflexion), as pictured. Continue by lunging out onto the opposite leg and moving (in a walking fashion) across the ground for a desired amount of repetitions. Romanian Dead lift Begin with legs shoulder to hip width apart, feet pointed straight ahead or slightly out to the side. Place a slight bend in the knee, but then do not allow the knee to bend any further for the duration of the exercise. Hold dumbbells in hands right in front of the thighs or slightly to the side. Initiate the movement by pressing your hips back, as if you were going to bump a door with your butt, until your torso is near parallel with the ground OR before the point at which your back begins to round. From there, squeeze your glutes and drive your hips forward, back to the starting position. Technical note: You don t want to think of this exercise as bending your back. You should not be bending at your spine. You should feel this exercise in your hamstrings (almost like a stretch). At no point during this exercise should your back be rounded. Always strive to maintain a neutral spine. Single Leg/Single Arm Romanian Using a dumbbell in the opposite arm of the leg that you are working. Be sure to maintain a neutral spine and do not let your hips open up or rotate towards the side you are working. UPPER BODY EXERCISES Push up Place your hands on the floor about shoulder width apart, then rise up onto your toes. From this position, lower yourself to the floor by bending the elbow, to a position where your chest is near the floor and your elbows are bent greater than a 90-degree angle. Press yourself back up to the start position. Do not allow your stomach to sag or your hips to rise up in the air. Maintain a flat line. Supine Pull Up (aka reverse push up) Lie on your back underneath a fixed barbell. Grab the barbell just outside of shoulder width. Maintaining a tight abdominal, pull your chest up towards the barbell, bringing your elbows back and squeezing your shoulder blades together.

6 Stick ups Stand with your back against a wall and put your hands above your head. Start the exercise by pulling your elbows down towards your side, allowing your arms to slide against the wall. When you get to the bottom, hold for a 3-5 count and then slide your arms back to the overhead position. One-arm dumbbell row Begin with a dumbbell in one hand. Place opposite arm in front of you and brace it on something stable (an incline bench, a dumbbell rack, etc). Bend over, with a flat back until your torso is between 45 degree and parallel with the floor. From here, row the weight up toward your abs, squeezing your shoulder back and keeping your elbow close to your side. Return to start and continue for the desired number of repetitions. Pulldowns/Pull ups Adjust the thigh pads so that they rest comfortably on top of your thighs in the seated position. Lean back slightly, maintain a neutral spine and bring the bar down towards your upper chest area, squeeze the shoulder blades back, return to start and repeat for the desired number of repetitions. After the strength training portion of the workout is over, perform the stretches that you did in the beginning of the workout. This time, hold each stretch for sec and attempt to increase your flexibility now that the muscles have been warmed up and are able to properly stretch into ranges of motion that may not have been possible prior to the workout. Volleyball is a sport that requires you, as an athlete, to efficiently reduce, stabilize and produce force. A systematic training program which encompasses all of the variables suggested in this document is critical when preparing for your competitive season as a way to reduce your risk of injury and enhance your athletic performance. Patrick Ward is a certified strength and conditioning specialist through the National Strength and Conditioning Association (NSCA), a certified personal trainer through National Academy of Sports Medicine (NASM), a USA Weightlifting- Certified Club Coach, and a competitive Olympic weightlifter. He is currently pursuing a Masters degree in Exercise Science and Health Promotion. Patrick s professional experience includes training for general health, fat loss, rehabilitation, and sports conditioning. Prior to joining the COR Clinic team, Patrick was a top-level personal trainer in New York City, where he also taught and held seminars for other trainers, covering topics such as program design, periodization and fitness assessments. He served as a strength and conditioning consultant for various athletes of all ages and status..

BEACH VOLLEYBALL TRAINING PROGRAM

BEACH VOLLEYBALL TRAINING PROGRAM 2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks

More information

EXERCISE DESCRIPTIONS PHASE I Routine #1

EXERCISE DESCRIPTIONS PHASE I Routine #1 EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward

More information

Shoulders (free weights)

Shoulders (free weights) Dumbbell Shoulder Raise Dumbbell Shoulder Raise 1) Lie back onto an incline bench (45 or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Bring the DB

More information

SAMPLE WORKOUT Full Body

SAMPLE WORKOUT Full Body SAMPLE WORKOUT Full Body Perform each exercise: 30 secs each x 2 rounds or 2-3 sets of 8-12 reps Monday & Wednesday or Tuesday & Thursday Standing Squat Muscles: glutes (butt), quadriceps (thigh) Stand

More information

Strength and Stability Exercises for the

Strength and Stability Exercises for the Produced and Assemble by Members of the Human Performance Lab Spring 2008 Strength and Stability Exercises for the Back Row: (left to right): Eric Dale, Trevor Wittwer, Nick McCoy Front Row: Jenna Pederson,

More information

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete

More information

The Lose-the-Last-1o-Pounds Workout

The Lose-the-Last-1o-Pounds Workout Printable Workout: www.myfitstation.com The Lose-the-Last-1o-Pounds Workout From The Women s Health Big Book of Exercises Phase 1) Week 1-4 It s time to finish off that fat for good! This 8-week plan from

More information

No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe

No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe No Equipment Agility/Core/Strength Program for Full Body No Equip Trainer: Rick Coe Introduction Program designed to be performed in a circuit. Perform exercises in sequence without rest 2-3 times. Increase

More information

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,

More information

Safety and Injury Prevention

Safety and Injury Prevention Knowledge Article: Physical Education Safety and Injury Prevention Overview Warming up before sports and exercise can prevent injuries and help you get the best workout possible. Most athletes perform

More information

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable

More information

Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips

Clasp hands behind hips and stretch arms down towards floor. Roll shoulder back to open chest. Do not let back arch. Power Skips Warm Up Exercises Jump Rope Ankle Bounces Jumping Jacks Using a fast twirl, rapidly jump up and down using spring in the feet and ankles, not in knees. V-Jumps Rapidly jump up and down using spring in

More information

Top 25 Core Exercises

Top 25 Core Exercises Top 25 Core Exercises Lateral Leg Rolls - Feet Up Lie on the floor Knees & hips bent, feet off the floor Roll knees from side to side Shoulders remain flat on floor Complete 2-4 sets of 4-6 repetitions.

More information

Arms. Concentration Curl

Arms. Concentration Curl Arms Concentration Curl For the Concentration Curl, first position your bench near the front of the machine, then position one handle to its lowest position. Grab the handle with one hand then sit on the

More information

Lumbar/Core Strength and Stability Exercises

Lumbar/Core Strength and Stability Exercises Athletic Medicine Lumbar/Core Strength and Stability Exercises Introduction Low back pain can be the result of many different things. Pain can be triggered by some combination of overuse, muscle strain,

More information

Medicine/ Exercise Ball

Medicine/ Exercise Ball Medicine/ Exercise Ball Overhead Lateral Flexion 1. Begin by standing with your feet shoulder width apart and the medicine ball held with your arms locked over head (see figure 1). 2. In a controlled motion,

More information

Exercise Module. A New Leaf. Choices for Healthy Living

Exercise Module. A New Leaf. Choices for Healthy Living Exercise Module A New Leaf Choices for Healthy Living University of North Carolina at Chapel Hill 2007 Center for Health Promotion and Disease Prevention Physical Activity Exercises for Keeping Active

More information

THE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and

THE BIG SIX. Six Best Volleyball Strength Training Exercises. By Dennis Jackson, CSCS www.strength-and THE BIG SIX Six Best Volleyball Strength Training Exercises By Dennis Jackson, CSCS www.strength-and and-power power-for for-volleyball.com THE SQUAT What it is The two most common squatting exercises

More information

GYM: CORE WORK & BODY CONDITIONING

GYM: CORE WORK & BODY CONDITIONING GYM: CORE WORK & BODY CONDITIONING By Mark Yeoman (Bsc) GYM: CORE WORK & BODY CONDITIONING Mark is a qualified Physical Education teacher and has represented Great Britain at the World Triathlon Championships

More information

Wall Push Ups. Chest (Pectoralis major)

Wall Push Ups. Chest (Pectoralis major) Chest (Pectoralis major) Wall Push Ups 1 Do not drop body towards wall fast or bounce in movements Do not lock the elbows at any time stop exercise if there is any sharp pain in joints or muscles 2 Wall

More information

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints.

Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Warm Up- Living Room Bodyweight Workout Week 1 March or jog in place for 1 min to increase heart rate and lubricate joints. Protocol- All exercises will be done for 2 sets of 10 repetitions. After the

More information

12 Week Do-it-Yourself Fitness Program

12 Week Do-it-Yourself Fitness Program 12 Week Do-it-Yourself Fitness Program Created by Brad Awalt, MS, ACSM Assistant Manager, Health Plus brad.awalt@vanderbilt.edu January 2011 Do you have a goal to begin an exercise routine, but not sure

More information

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength

EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength EGOSCUE CLINIC PAIN/POSTURE STRETCHES 1. Standing Arm Circles: Helps Restore Upper Body Strength Two sets of 40 repetitions each. Stand with your feet pointed straight and hip-width apart. Place your fingertips

More information

Full Body Stability/ Bosu Ball

Full Body Stability/ Bosu Ball Full Body Stability/ Bosu Ball Prescription: 3-6 sets X 8-12 repetitions X 30-90 second rest Estimated Time: 30 minute- 1 hour Picture found at: http://www.what-is-fitness.com Stability Workout Goal: Improve

More information

Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels

Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels Turbulence Training Bodyweight Workout 4-Week Program Craig Ballantyne, CSCS, MS, presents Turbulence Training: 4-Week Bodyweight Program for Beginners, Intermediate & Advanced Fitness Levels For more

More information

CB Athletic Consulting, Inc. www.ttmembers.com

CB Athletic Consulting, Inc. www.ttmembers.com About Craig Ballantyne & Turbulence Training Craig Ballantyne, CSCS, M.Sc., is a Strength & Conditioning coach in Toronto, author of Turbulence Training, a contributing author to Men s Health and Women

More information

The 11+ A complete warm-up program

The 11+ A complete warm-up program The 11+ A complete warm-up program Part 1 & 3 A A }6m Part 2 B A: Running B: Jog back B! FIELD SET-UP A: Running exercise B: Jog back The course is made up of 6 pairs of parallel cones, approx. 5-6m apart.

More information

Low Back Pain: Exercises

Low Back Pain: Exercises Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you

More information

Basic Stretch Programme 3. Exercise Circuit 4

Basic Stretch Programme 3. Exercise Circuit 4 Basic Stretch Programme 3 Exercise Circuit 4 2 1 Calves Stand approximately 1 metre away from wall with legs straight and heels on floor. Step and lean forward and slowly push hips towards wall. Should

More information

Speed, Agility, Quickness Training

Speed, Agility, Quickness Training Speed, Agility, Quickness Training Goal: To develop Speed, Agility, and Quickness (SAQ) and functional football strength for young football players through a consistent and safe format. Place the stations

More information

30 minute shoulder sculpting workout

30 minute shoulder sculpting workout 30 minute shoulder sculpting workout Go to failure on each set, so choose the weight best suited for you. Don t take a break in between sets unless stated. Military Press- 10 reps, Lateral raises- 12 reps,

More information

Jumping Jacks CIRCUIT TRAINING C ARDIO #1. CHOOSE YOUR LEVEL. Level 1 Low Intensity

Jumping Jacks CIRCUIT TRAINING C ARDIO #1.  CHOOSE YOUR LEVEL. Level 1 Low Intensity INCREASES BLOOD CIRCULATION THROUGH YOUR BODY! Jumping Jacks C ARDIO #1 DESCRIPTION: ½ JUMPING JACK WITH STEP SIDE TO SIDE Stand with feet together, arms down at your sides Step your right foot out to

More information

1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm

1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side 3 x 20-30s. 2. Single-leg jumping 7. Y-position 5-10 reps 2 x 10 reps each arm Beach Volleyball program - Level 1 1. Cut & plant 6. Hitch Hiker 5-7 cuts on each side Keep knee over toe 5-7 cuts on each side Squeeze shoulder blades together Lift arms Thumb pointing upwards 2. Single-leg

More information

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch

General Guidelines. Neck Stretch: Side. Neck Stretch: Forward. Shoulder Rolls. Side Stretch Stretching Exercises General Guidelines Perform stretching exercises at least 2 3 days per week and preferably more Hold each stretch for 15 20 seconds Relax and breathe normally Stretching is most effective

More information

Chronos - Circuit Training Bodyweight

Chronos - Circuit Training Bodyweight Outline Chronos - Circuit Training Bodyweight 1. Mountain climbers doubles x 10 2. Mountain climbers singles x 10 each leg 3. Mountain climbers singles out x 10 each leg 4. Mountain Climbers Doubles out

More information

are you reaching your full potential...

are you reaching your full potential... T h e r e s n o s u c h t h i n g a s b a d e x e r c i s e - j u s t e x e r c i s e d o n e b a d l y FIT for sport are you reaching your full potential... These tests are a series of exercises designed

More information

Weight-lifting 101. P.O. Box 142107 Salt Lake City, Utah 84114-2107 801-538-6261 888-222-2542

Weight-lifting 101. P.O. Box 142107 Salt Lake City, Utah 84114-2107 801-538-6261 888-222-2542 Weight-lifting 101 The Move It! listserv is an email discussion group that focuses on the latest in the fitness world. Join today by sending a blank email to joinmoveit@list.utah.gov. P.O. Box 142107 Salt

More information

33 Resistance Band Exercises You Can Do Anywhere

33 Resistance Band Exercises You Can Do Anywhere Published on Greatist (http://greatist.com) Source URL: http://greatist.com/fitness/resistance-band-exercises Submitted by Kellie Davis 33 Resistance Band Exercises You Can Do Anywhere Illustrations by

More information

Functional Firefighter Fitness

Functional Firefighter Fitness Functional Firefighter Fitness The information provided is for informational purposes only and is not intended as a substitute for the advice of, or treatment that may be prescribed by your physician.

More information

Stretching in the Office

Stretching in the Office Stretching in the Office Legs: Quads, Hamstrings, IT band, Hip flexors, Gluts, Calves Quads: Standing @ desk maintaining upright posture, grab one leg @ a time by foot or ankle and bring it towards backside

More information

EXERCISE INSTRUCTIONS 1

EXERCISE INSTRUCTIONS 1 EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5

More information

A B. Week 4. Abdominal Control. Double leg and arm stretch with gym ball

A B. Week 4. Abdominal Control. Double leg and arm stretch with gym ball Week 4 Abdominal Control Double leg and arm stretch with gym ball Perform 2 sets 15 on each leg. Find neutral spine and contract LAbs. Assume a position as in the picture A Breathe in-out stretch both

More information

Physical Capability Strength Test: One Component of the Selection Process

Physical Capability Strength Test: One Component of the Selection Process Physical Capability Strength Test: One Component of the Selection Process One aspect of the Power Systems Institute selection process is to successfully complete and achieve a passing score on a physical

More information

Outdoor Exercise Circuit Guide. Standing Push Ups. Warm Ups. Balance Beam. Step Ups. Squats

Outdoor Exercise Circuit Guide. Standing Push Ups. Warm Ups. Balance Beam. Step Ups. Squats Outdoor Exercise Circuit Guide Standing Push Ups Slowly build up repetitions over time Warm Ups 1. Quad 2. Lower calf Place hands in a wide overhand grip with feet approximately one meter behind bar. Slowly

More information

Lower Body Exercise One: Glute Bridge

Lower Body Exercise One: Glute Bridge Lower Body Exercise One: Glute Bridge Lying on your back hands by your side, head on the floor. Position your feet shoulder width apart close to your glutes, feet facing forwards. Place a theraband/mini

More information

Kelly Corso MS, ATC, CES, FMSC, CSST

Kelly Corso MS, ATC, CES, FMSC, CSST ACL Injury Prevention Program Kelly Corso MS, ATC, CES, FMSC, CSST What is the ACL??? The ACL or anterior cruciate ligament, attaches the front top portion of the shin bone (tibia) to the back bottom portion

More information

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface.

Exercise 1: Knee to Chest. Exercise 2: Pelvic Tilt. Exercise 3: Hip Rolling. Starting Position: Lie on your back on a table or firm surface. 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 leg flat on the surface

More information

Functional Dumbbell Core Exercises Kevin Yates. Introduction To Functional Dumbbell Core Exercises

Functional Dumbbell Core Exercises Kevin Yates. Introduction To Functional Dumbbell Core Exercises Introduction To Functional Dumbbell Core Exercises Today we live in a technology driven market. This is especially true in the fitness industry. If you take a look inside just about any gym you ll notice

More information

20 Minute Total Ball Exercise Workout:

20 Minute Total Ball Exercise Workout: 20 Minute Total Ball Exercise Workout: Squats: Purpose: To work all the big muscle groups of the legs as you warmup the body. Position: Place your exercise ball at about waist height against a wall. Lean

More information

DYNAMIC WARM UP FOR ROWING

DYNAMIC WARM UP FOR ROWING DYNAMIC WARM UP FOR ROWING (UPDATED 28/06/10) 1 Warming up prior to rowing ensures better performance from the beginning of the rowing session, improves flexibility and reduces injury risk. A dynamic warm

More information

Exercise Programme : SHOULDER REHABILITATION

Exercise Programme : SHOULDER REHABILITATION Exercise Programme : SHOULDER REHABILITATION SCAPULAE SETTING These exercises can be done in a number of different positions (shown below). The selected one for you will be taught by your physiotherapist.

More information

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011

Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine - Dumbbells - Full Body Printed on Apr 28 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 2 Abs 2 Back 2 Chest 2 Shoulders 2

More information

Care at its Best! Foam Roller Exercise Program

Care at its Best! Foam Roller Exercise Program Foam Roller Exercise Program Foam rollers are a popular new addition the gym, physical therapy clinics or homes. Foam rollers are made of lightweight polyethyline foam. Cylindrical in shape, foam rollers

More information

Knee Conditioning Program. Purpose of Program

Knee Conditioning Program. Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

Exercise module:bench Press- how, how many reps and how many times a week.

Exercise module:bench Press- how, how many reps and how many times a week. Exercise module:bench Press- how, how many reps and how many times a week. The Bench Press is the Weight Lifting Exercise Lie down on the bench on your back & put your both arms straight in front of you

More information

Flexibility (Hips/Groin)

Flexibility (Hips/Groin) Glute Glute Lie on your back and pull one knee towards your chest. You should feel a stretch in your glutes. Hold for the prescribed number of seconds. Hips (seated) Hips (seated) Sit on a bench with right

More information

Off Ice Fitness #1. Warm Up/Cool Down Agility Power Strength Core Strength Balance

Off Ice Fitness #1. Warm Up/Cool Down Agility Power Strength Core Strength Balance Off Ice Fitness #1 Warm Up/Cool Down Agility Power Strength Core Strength Balance Designed Specifically for Pre-Juvenile/Juvenile/Intermediate Skaters and Coaches Contacts for Fitness Equipment Bosu Fitball

More information

Always warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured.

Always warm up before commencing any exercise. Wear the correct clothing and footwear; do not train if you are unwell or injured. SUGGESTED FITNESS PROGRAMME General Exercise Guidance Good exercise training advice is highly specific to the individual. It should be understood, therefore, that the advice provided here can only be general.

More information

Spine Conditioning Program Purpose of Program

Spine Conditioning Program Purpose of Program Prepared for: Prepared by: OrthoInfo Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle.

More information

How to use the training schedule by level: If you are a beginning/any level climber: Follow the program as written

How to use the training schedule by level: If you are a beginning/any level climber: Follow the program as written The following is a guide for the American Lung Association Stairclimb climbers who need assistance in their training. Stair climbing is a grueling, strenuous sport and such a sport should not be embarked

More information

2015 Cheer Squad Summer Strength & Conditioning

2015 Cheer Squad Summer Strength & Conditioning 2015 Cheer Squad Summer Strength & Conditioning Hello Cheer Squad, Welcome to 1 st annual summer conditioning program for Rams Cheer Squad. In order to maximize your potential as a Cheer Squad member you

More information

Exercises for the Hip

Exercises for the Hip Exercises for the Hip Gluteal Sets: Lie on your back, tighten buttocks and hold for 3-5 seconds. Repeat 20 times. Supine Hip ER/IR: Lie on your back with legs straight. Gently rotate knees out and in limited

More information

CONDITIONING PLAN FOR CHEERLEADING 2007-2008

CONDITIONING PLAN FOR CHEERLEADING 2007-2008 CONDITIONING PLAN FOR CHEERLEADING 2007-2008 GENERAL OVERVIEW This plan is a sport specific conditioning plan designed for the female competitive cheerleader. The purpose is to allow for proper training

More information

try Elise s toning exercise plan

try Elise s toning exercise plan try Elise s toning exercise plan Whether you want to start things off slow and gradually build up your fi tness, or begin with a challenge, Elise s toning exercise programme is designed for all levels.

More information

Running Fitness & Kit Advice

Running Fitness & Kit Advice Running Fitness & Kit Advice Helping to prepare you for your 5k or 10k challenge It s important to remember that there is no such thing as a training plan to suit everybody but we are going to start with

More information

HOW IT WORKS. TRAINING SPLIT Below is the schedule you ll follow for the first four weeks. See above for descriptions of each intensity technique.

HOW IT WORKS. TRAINING SPLIT Below is the schedule you ll follow for the first four weeks. See above for descriptions of each intensity technique. HOW IT WORKS l The first month of the Rock Hard Challenge program is a classic bodybuilding split with a twist. You ll include a handful of intensity techniques that will help keep your metabolic rate

More information

Low Back Pain Exercises Interactive Video Series Transcript July 2013

Low Back Pain Exercises Interactive Video Series Transcript July 2013 Introduction Low Back Pain Exercises Interactive Video Series Transcript July 2013 ** Note: If an exercise causes an increase in your pain, stop the exercise.** [Music introduction; Dr. John Sheehan onscreen]

More information

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program

Range of Motion. A guide for you after spinal cord injury. Spinal Cord Injury Rehabilitation Program Range of Motion A guide for you after spinal cord injury Spinal Cord Injury Rehabilitation Program This booklet has been written by the health care providers who provide care to people who have a spinal

More information

Sutton & Cheam Swimming Club. Land Training for Swimming and Water Polo

Sutton & Cheam Swimming Club. Land Training for Swimming and Water Polo Sutton & Cheam Swimming Club Land Training for Swimming and Water Polo Why do we need to perform land work? Many of the basics for swimming and water polo can be gained by experiencing activities out

More information

40 Allied Drive Dedham, MA (office) Shoulder Exercises

40 Allied Drive Dedham, MA (office)  Shoulder Exercises Shoulder Exercises Phase 1 1. Pendulum exercise Bend over at the waist and let the arm hang down. Using your body to initiate movement, swing the arm gently forward and backward and in a circular motion.

More information

Exercises for older people

Exercises for older people Exercise for older people Exercises for older people Sitting Getting started If you ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the

More information

Most Effective Abdominal Exercises

Most Effective Abdominal Exercises The following abdominal exercises, when done correctly, will give you an incredible workout. They are suitable for both men and women. Most Effective Abdominal Exercises You have full rights to distribute

More information

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME THE SPEED PROGRAM Remember, perfect technique is the #1 emphasis with the BFS Speed Program. Faster times will follow perfect technique. The Speed Program is as follows: 1. Start with a Sprint Learning

More information

Low Back Pain Exercise Guide

Low Back Pain Exercise Guide Low Back Pain Exercise Guide Active forms of back exercises are almost always necessary to help alleviate lower back pain and rehabilitate the spine for long-term health. Before starting any new exercise

More information

Exercises for the Traps (Trapezius)

Exercises for the Traps (Trapezius) Examples of Exercises for Designing a Weight Training Program Exercises for the Traps (Trapezius) Shoulder Shrugs Major Muscle Group: Trapezius Grasp the bar with shoulder-width or slightly wider overhand

More information

Weight lifting exercises

Weight lifting exercises Weight lifting exercises An important part of being healthy is exercising regularly and staying active. PAL (Physical Activity Line) is a phone line, website and physical activity resource designed to

More information

CCSF FIRE ACADEMY PHYSICAL FITNESS GUIDE. Some of the contents were adapted from the IAFF CPAT Preparation Guide

CCSF FIRE ACADEMY PHYSICAL FITNESS GUIDE. Some of the contents were adapted from the IAFF CPAT Preparation Guide Some of the contents were adapted from the IAFF CPAT Preparation Guide MOTIVATION Physical fitness is the ability to perform physical activities using enough muscular strength, stamina, and cardiopulmonary

More information

Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson

Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson Flexibility Assessment and Improvement Compiled and Adapted by Josh Thompson Muscles must have a full and normal range of motion in order for joints and skeletal structure to function properly. Flexibility

More information

Body Ball Exercises SUPINE TRUNK CURL TRUNK EXERCISES. Tomado de : Bodytrends.com

Body Ball Exercises SUPINE TRUNK CURL TRUNK EXERCISES. Tomado de : Bodytrends.com Body Ball Exercises Tomado de : Bodytrends.com TRUNK EXERCISES Each of the following exercises has two to three intensity or complexity variations. Level I variations are described first and are the easiest

More information

Exercises for Low Back Injury Prevention

Exercises for Low Back Injury Prevention DIVISION OF AGRICULTURE RESEARCH & EXTENSION University of Arkansas System Family and Consumer Sciences Increasing Physical Activity as We Age Exercises for Low Back Injury Prevention FSFCS38 Lisa Washburn,

More information

FUNCTIONAL STRENGTHENING

FUNCTIONAL STRENGTHENING FUNCTIONAL STRENGTHENING *This group of exercises are designed to increase leg and core endurance and stability as related to bipedal functional activities. *Perform this program for 4-6 weeks. It is ideal

More information

This document fully describes the 30 Day Flexibility Challenge and allows you to keep a record of your improvements in flexibility.

This document fully describes the 30 Day Flexibility Challenge and allows you to keep a record of your improvements in flexibility. Welcome to the StretchTowel 30 Day Flexibility Challenge! You can Be More Flexible in 30 days by following our stretching program for 10 minutes a day. The best part is that you can stretch using the StretchTowel

More information

Spinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins

Spinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins Spinal Exercise Program/Core Stabilization Program Adapted from The Spine in Sports: Robert G. Watkins Below is a description of a Core Stability Program, designed to improve the strength and coordination

More information

EXERCISE MANUAL PERSONALITY GYM

EXERCISE MANUAL PERSONALITY GYM EXERCISE MANUAL PERSONALITY GYM EXERCISE MANUAL PERSONALITY GYM legs. 1 calves raise Stand with the wide part of one foot on the seated row foot support. Start in a position with your calves stretched.

More information

Campus Recreation Fitness Assessment Team Core Exercises

Campus Recreation Fitness Assessment Team Core Exercises Campus Recreation Fitness Assessment Team Core Exercises Sit-ups with medicine ball and rebounder (feet under rebounder sit up and throw ball catch it while going back down to floor. Repeat 10 20 times)

More information

Cardiac Rehab Program: Stretching Exercises

Cardiac Rehab Program: Stretching Exercises Cardiac Rehab Program: Stretching Exercises Walk around the room, step side to side, ride a bike or walk on a treadmill for at least 5 minutes to warm up before doing these stretches. Stretch warm muscles

More information

ANKLE STRENGTHENING INTRODUCTION EXERCISES SAFETY

ANKLE STRENGTHENING INTRODUCTION EXERCISES SAFETY ANKLE STRENGTHENING INTRODUCTION Welcome to your Ankle Strengthening exercise program. The exercises in the program are designed to improve your ankle strength, fitness, balance and dynamic control. The

More information

Low Back Rehabilitative Exercises

Low Back Rehabilitative Exercises Page 1 Head, shoulders, arms & feet on floor. Think of tightening your stomach and back muscles like a rope encircling your torso. Or, think of squeezing a penny with your belly button. Keep breathing

More information

Stretching for Young Athletes. Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy

Stretching for Young Athletes. Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Stretching for Young Athletes Shawn P. Anderson, SPT Duke University Doctor of Physical Therapy Sports and exercise are usually integral parts of many adolescents life. Whether they play at school or in

More information

Total Hip Replacement Exercise Guide

Total Hip Replacement Exercise Guide Total Hip Replacement Exercise Guide This exercise booklet contains the approved exercise program for your hip joint replacement. This booklet is only a guide and does NOT replace any advice or instructions

More information

WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL

WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL WWW.ALPHADOGSPORTS.COM SPEED TRAINING MANUAL ALPHA DOG SPEED TRAINING We would like to thank you for your commitment to Alpha Dog Sports. Alpha Dog Sports is proud to bring the top equipment from around

More information

Floor/Field Stretches

Floor/Field Stretches Floor/Field Stretches 3D Hip Flexor Stretch *Start position* 1. Swing arms above head as front knee drives forward (x 5-10) 2. Swing arms over each shoulder as front knee drives forward 3D Groin Stretch

More information

Chair Exercises For Older Adults

Chair Exercises For Older Adults Chair Exercises For Older Adults Many of these exercises were adapted from these sources: National Institute on Aging, Exercise: A Guide from the National Institute on Aging, 2001, http://www.nia.nih.gov/healthinformation/publications/exerciseguide/.

More information

AFC Raiders Football

AFC Raiders Football AFC Raiders Football Speed and Agility Program Daily Warm Ups Speed Drills Monday & Thursday Week 1 Week 2 Week 3 Form Starts 5x Form Starts 5x Form Starts 5x Position Starts 5x Position Starts 5x Position

More information

Stair Workouts Get in Shape: Step up

Stair Workouts Get in Shape: Step up Stair Workouts Get in Shape: Step up Warning: If you feel any knee pain, refrain from continuing that particular exercise. Avoid the no pain, no gain motto and modify with regular walking or any activity

More information

Chest (medicine ball)

Chest (medicine ball) Kneel to Pushup Kneel to Pushup Start Position: Your body will be in an upright position sitting on your knees. Hold medicine ball at chest level. Keeping your torso erect fall forward and chest press

More information

20 Great Exercises for Women

20 Great Exercises for Women 20 Great Exercises for Women Life Gym, 3 Castell Close, Enterprise Park Swansea SA7 9FH Tel: 01792 547777 www.lifegyms.co.uk Source: www.womensfitness.co.uk 2 When it comes to fitness experts say that

More information

Keeping Body and Mind in Shape

Keeping Body and Mind in Shape Keeping Body and Mind in Shape People do not die of old age, they die of inactivity Jack LaLane Laura Covert lcovert@pittstate.edu Exercise vs. Physical Activity What is the difference between physical

More information

Strength Training for the Runner

Strength Training for the Runner Strength Training for the Runner Strength Training for the Runner What? The goal of resistance training for runners is not necessarily adding muscle mass but 1. improving muscular strength, 2. improving

More information