Javelin Mechanics THE GRIP. THE RUN-UP (first 6 steps)
|
|
- Tabitha Sullivan
- 7 years ago
- Views:
Transcription
1 Javelin Mechanics In Javelin Throwing, you will see little difference in technique from one athlete to the difference in technique from one athlete to the next. Some athletes will rotate the javelin arm forward, downward, and then extend it back prior to throwing. Others extend the throwing arm directly back without any forward motion. Some variations occur in the forward in the number of crossover steps that are used to tilt the throwers body backward so that it is in a good throwing position. Beyond these differences, the main elements of javelin technique are similar for all throwers. Each movement pattern in throwing the javelin contains some preparatory actions commonly called and approach. These actions help position the body and javelin in the optimal position for the application of force. The Run-up provides an additional distance over which the athlete is accelerated. Relaxation and flexibility help produce an optimal windup. THE GRIP Javelin throwers try 3 grips. At LHS, we go with the most common grip called the Index-Finger Grip. The thrower's index-finger grips the javelin shaft to the rear of the binding. The throwers thumb lies along the side of the binding. The javelin lies in the center of the palm of the hand and is gripped by the thrower's fingers. If the other two grips want to be tried then the athlete can research and try them on their own. THE RUN-UP (first 6 steps) For beginners, a 9-11 stride approach is recommended. Elite throwers frequently us a 25m-30m approach, in which strides are devoted to a smooth acceleration into the throwing stance. Elite throwers will also use one or two check marks, the most important of which is commonly placed at the fifth stride prior to throwing. The beginning thrower needs to master the 5-stride throw before he/she adds the 4 strides needed to extend the javelin arm and enter the throwing stance. The additional 2 strides is needed at the beginning to accelerate the thrower from the start. At the beginning of the Run-Up, the thrower faces the direction of the throw with the shoulders and hips square to the front. As the thrower accelerates through the run-up the javelin points toward the direction of the throw with the tip slightly down. High-velocity throwing require the athlete to simulate the cracking of a whip. The high speed movement of a javelin throw will require the athlete to generate phenomenal velocity. This flail-like action is called a kinetic chain action because the slower motions produced in the athlete's longer, larger, and heavier limbs are made faster and quicker as they pass their motion on to lighter, less massive body parts. In these high-velocity throwing skills, there is a rapid acceleration of the thrower's body segments, beginning with those in contact with the earth. A whiplash, or flail-like, sequence progresses upward from the legs to the hips, from the hips to chest, and culminates in the tremendous velocity of the throwing arm. To achieve the greatest possible velocity, it is important that antagonist muscle groups are completely relaxed and the agonist muscles contract in sequence, helping to make each body segment move faster than the previous one. Too much velocity in the early part of the run-up may cause the thrower to slow down during the throwing actions or may not give the thrower enough time in the throwing stance to apply and
2 optimal amount of force to the javelin. Efficient use of a run-up can increase the distance thrown by ft compared with a standing throw. THE DRAW-BACK (7-9 step) On the 7th step, the thrower takes the javelin back to a full arm's length with the tip of the javelin now raise to the trajectory angle. The shoulders rotate 90 degrees to the right (right-handed throwers), and the hips remain facing the direction of throw. Rotating the shoulder girdle and extending the throwing arm prepare the thrower for the application of force to the javelin over the largest possible distance and time frame. CROSS-STEP, CROSSOVER OR IMPULSE STEP (9th step) For a right-handed thrower, the cross-step is initiated by having the right leg stepping out and across in front of the left leg. This step helps to move the athlete's lower body ahead of the torso, tilting the athlete's body backward and away from the direction of throw. The thrower's shoulders and javelin arm are taken as far back as possible. The back ward body lean makes the distance and time frame mentioned before, even greater.
3 THROWING POSITION (10th step) The throwers left leg steps out into a wide throwing stance, with the heel contacting the ground prior to the rest of the foot. This step is usually larger than those prior. Stepping forward with the opposing foot sets up a large base of support for the application of force to the javelin. This allows the thrower's hips and shoulders to be rotated back toward the approach and away from the direction of throw. The thrower's rear leg (right) is partially flexed at the knee and turned out to the side, 45 degrees from the direction of the throw. Flexing the rear leg stretches the leg muscles in preparation for their explosive rotary thrust toward the direction of throw. This rotary motion is the first stage in the thrower's whiplash action that starts from the thrower's base and progresses up to the throwing arm.
4 THE THROW (Initial Phases) More massive, slower moving parts of the body shift forward into the throw while lighter body segments (e.g. the throwing arm) complete their backward extension. This motion stretches the muscles in the abdomen, chest, and shoulders, getting them ready for their explosive contraction during the later phases of the throw. Meanwhile, the rear leg is vigorously rotated toward the direction of throw. This action thrusts the hips in the same direction. The muscles joining the hips to the torso stretch and contract explosively. The thrower's torso rotates and pulls the shoulders and the throwing arm toward the direction of the throw. Opposing muscle groups are relaxed. As the shoulders are pulled forward, the muscles of the shoulders stretch and then contract vigorously. Each of the thrower's body segments, from the legs through to the shoulders and throwing arm, sequentially accelerates. This sequence sets up a flail-like whip cracking action that progressively builds and ends in the tremendous velocity of the throwing arm. The thrower's body tilts sideways, away from the throwing arm. This sideways inclination of the thrower's torso allows for greater height of release. The free arm rotates backward to help pull the chest and throwing arm around and into the throw. This helps rotate the thrower's torso around the long axis of the body. Rotation of the torso makes a contribution in pulling the throwing arm at high velocity into the throw.
5 THE THROW (final phases) As the athlete's throwing arm is pulled forward, the upper arm and elbow lead, with the throwing hand and javelin trailing well behind. Flexion occurs at the elbow of the throwing arm. This serves two purposes: (1)It helps the athlete become even more whiplike, and (2) the elbow acts like the axle of a whell with the throwing hand rotating around at it's rim. this wheel-axle arrangement increases the velocity of the throwing hand and the javelin. The thrower's body is pushed forward, up, and over a straight left leg, and the javelin is released in front of the thrower's head. THE REVERSE The thrower thrusts forward toward the direction of throw. The torso moves forward beyond the supporting leg, which has been straightened. Forcefully driving the body as far as possible toward the direction of throw extends the application of force to the javelin over the longest possible distance and time period. After the javelin is released, the thrower continues to move forward, bringing the right leg forward and placing it in front of the left. This reverse step, arrests any further
6 motion and stops the athlete from stepping over the foul line. Additionally, the follow-through allows for a safe dissipation of momentum from the athlete's body. THE RELEASE The angle of release of the javelin varies according to the throwing ability of the athlete, the type of javelin used, and environmental conditions at the time of throwing. A javelin is dramatically affected by lift and drag forces. A moderate headwind of 5-10 mph provides excellent lift to the javelin because it pushes up on the "undersurface" of the javelin. A tailwind is detrimental because it pushes down on the upper surface of the javelin. In Summary In the force-producing phase of a javelin throw (last 5 steps), the athlete makes his/her approach, leans back, and steps forward into a wide throwing position. He/she then rotates his/her hips and chest toward the direction of throw. Simultaneously, the athlete shifts his/her body weight from the rear to the forward leg. Key elements: Run-up approach, backward lean, wide throwing stance, hip and chest rotation, weight shift.
7 Important Points to Remember 1. The javelin must lie in the valley formed from the center of the base of the thrower's hand to the division between the thumb and index finger. 2. The index finger wraps to the rear of the binding, and the thumb lies along the side of the binding. 3. The remaining fingers of the hand wrap around the binding. 4. At the beginning of the run-up, hold the javelin with the grip just in front of your head. The javelin will be parallel to the direction you are moving. 5. Keep your body square to the front and your shoulder relaxed during the run-up. 6. At the draw-back, rotate your shoulders and take the javelin back to arm's length. Keep your hips square to the direction you are running. Turn your shoulders, not your hips. 7. Keep the palm of the throwing hand uppermost. 8. Look to the front and keep your hips square to the line of the run-up. 9. Keep the tip of the javelin at eye level when you extend the throwing arm. 10. Aim for a fast shift with both legs into the throwing stance. 11. Drive your foot forward into the cross-step and tilt your body backward. 12. As soon as you place your left leg down in the throwing stance, strike forward toward the direction of throw with your right knee, followed by your hips, chest, and lastly, your throwing arm. 13. Listen to the sound of your feet landing, and try to make them land almost simultaneously in your throwing stance. You should hear a fast "da-da" as your feet land in the throwing position. 14. Brace your left leg and the left side of your body. 15. Make the right side of your body move forward, upward, and around the post formed by the left leg and the left side of the body. 16. Drive your hips and chest ahead of your throwing arm. 17. Think of your body as the handle of a whip and the javelin as the tip of the whip; strike forward with the handle and crack the whip. 18. Drive your hips and chest into the throw as soon as your feet land. 19. Keep your body moving forward. 20. Pull on the throwing arm last of all. 21. Pretend your throwing through a tube that is angled 42 degrees from the horizon.
LEVEL I SKATING TECHNICAL. September 2007 Page 1
SKATING September 2007 Page 1 SKATING SKILLS The game of Ice Hockey is a fast-paced, complex, team sport, which demands quick thinking, fast reactions and special athletic skills. Skating is the most important
More informationHow to increase Bat Speed & Bat Quickness / Acceleration
How to increase Bat Speed & Bat Quickness / Acceleration What is Bat Speed? Bat Speed: Bat speed is measured in miles per hour (MPH) and considers only the highest speed of the bat head (peak velocity)
More informationTHE 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 informationLong Jump Mechanics THE 13 PACE RUN-UP THE LAST 3 STRIDES THE TAKEOFF
Long Jump Mechanics Two major techniques are used in long jumping: the hang technique and the hitch-kick technique. In the hang technique, the jumper appears to temporarily hang in the air during flight.
More informationA 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 informationCoaching the High School Discus Throw
Coaching the High School Discus Throw By: Paul Brueske Talent Identification: To establish a successful high school throws program, the first thing a coach must to do is find the right type of athletes.
More informationThrowers Ten Exercise Program
Throwers Ten Exercise Program The Thrower s Ten Program is designed to exercise the major muscles necessary for throwing. The Program s goal is to be an organized and concise exercise program. In addition,
More informationGeneral 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 informationExercise 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 informationTHROWER S TEN EXERCISE PROGRAM
THROWER S TEN EXERCISE PROGRAM Diagonal Pattern D2 Extension Involved hand will grip tubing handle overhead and out to the side. Pull tubing down and across your body to the opposite side of leg. During
More informationBEACH 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 informationThe 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 informationPhysical 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 informationThis 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 informationLocomotion Skills. Walking Running Horizontal Jump Hopping Skipping
Locomotion Skills Walking Running Horizontal Jump Hopping Skipping Walking Progressive alternation of leading legs and continuous contact with the supporting surface. Walking cycle or Gait cycle involves
More informationShoulders (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 informationThe 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 informationJUNIPERO 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 informationTrunk Strengthening and Muscle and Coordination Exercises for Lower Limb Amputees
Trunk Strengthening and Muscle and Coordination Exercises for Lower Limb Amputees Part One: Trunk Strengthening Trunk Extension Needed: Sturdy chair or stool, Theraband, and a Theraball if necessary. Sit
More informationHow To Stretch Your Body
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 informationExercises 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 informationInstructor Training Program Levels 1 through 4 Uneven Bars
USA Gymnastics Online: Technique: Uneven Bars Page 1 of 9 Instructor Training Program Levels 1 through 4 Uneven Bars Level 1 - Uneven Bars MOUNT: BACK HIP PULLOVER Grasp bar with hands "shoulder width"
More informationPitching Drills. Our philosophies/goals
Pitching Drills Each of these drills can be done at home, inside. None of these drills involve throwing a baseball. Instead, they focus on creating muscle memory. The towel drills can be done either with
More informationStanding with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest and shoulders.
ILLUSTRATED EXERCISE #4 PAGE 1 2012 Bringing the Body to the Stage and Screen and Beyond by Annette Lust 1 Standing with legs slightly apart, inhale and expand chest and shoulders; exhale and draw in chest
More informationChronos - 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 informationExercises 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 informationOverhead Throwing: A Strength & Conditioning Approach to Preventative Injury
By: Michael E. Bewley, MA, CSCS, C-SPN, USAW-I, President, Optimal Nutrition Systems Strength & Conditioning Coach for Basketball Sports Nutritionist for Basketball University of Dayton Overhead Throwing:
More informationRange 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 information12 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 informationLower Body Strength/Balance Exercises
Compliments of (Medical Group Name & Phone # to be inserted here) Lower Body Strength/Balance Exercises Hip Flexion Strengthens thigh and hip muscles. Use ankle weights, if you are ready to. Stand to the
More informationCoaching Session Plan
Aim of Session To introduce & develop catching a high ball Duration 5 minutes catch & movement Receiver call for the ball Move so that the is under the ball Keep looking at the ball In pairs, 5 metres
More informationHELPFUL HINTS FOR A HEALTHY BACK
HELPFUL HINTS FOR A HEALTHY BACK 1. Standing and Walking For correct posture, balance your head above your shoulders, eyes straight ahead, everything else falls into place. Try to point toes straight ahead
More informationEGOSCUE 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 informationEnglish translated version
English translated version Official translation of the Japanese original Copyright c 2014 Kodokan Judo Institute All Rights Reserved. Ju-no-Kata Revised on July 7 th, 1977 Amended on June 1 st, 2007 Introduction
More informationSCIENCE OF SHOOTING POWERPOINT
SCIENCE OF SHOOTING POWERPOINT jimsolumsos@yahoo.com PowerPoint based on the Dr. Jim Solum Science of Shooting books Copyright 2011 1 CHAPTER 12part II FUNDAMENTAL CONCEPTS 59 Slides Dr. Jim Solum Copyright
More informationSAMPLE 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 informationEXERCISE 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 informationRange of Motion Exercises
Range of Motion Exercises Range of motion (ROM) exercises are done to preserve flexibility and mobility of the joints on which they are performed. These exercises reduce stiffness and will prevent or at
More informationWhole Hand Activities
Activities Walk & Flip 5 Baton Twirl Rotate the pencil in, around and between all your fingers like it was a baton. 10 Walk your fingers up the pencil (your index will look like an inchworm climbing the
More informationHow To Improve Drainage
Rehabilitation Home Program Edema Exercises To Improve Drainage You will improve your lymph flow by doing a few exercises each day. These exercises are an important part of your home program. They may
More informationTRAINING AND EQUIPMENT MANUAL 304 LADDER PRACTICES 304.006 EXTENSION LADDERS EFFECTIVE: OCTOBER 2007
TRAINING AND EQUIPMENT MANUAL 304 LADDER PRACTICES 304.006 EXTENSION LADDERS EFFECTIVE: OCTOBER 2007 The Department utilizes 10-foot, 14-foot, 24-foot, and 35-foot extension ladders. Extension ladders
More informationDeveloping Event Specific Strength for the Javelin Throw Michael Young Louisiana State University
1 Developing Event Specific Strength for the Javelin Throw Michael Young Louisiana State University *****This is a modified version of an article published in Track Coach The training for track and field
More informationStrengthening Exercises - Below Knee Amputation
Strengthening Exercises - Below Knee Amputation These exercises will help you strengthen your muscles to best use your prosthetic leg. Do these exercises as directed by your therapist or doctor. Do the
More informationKeep fit at the workplace! A simple training programme for more exercise at the workplace.
Keep fit at the workplace! A simple training programme for more exercise at the workplace. INTRODUCTION Dear Readers, Keeping your body in one position, such as sitting or standing for a long time, results
More informationRehabilitation Exercises for Shoulder Injuries Pendulum Exercise: Wal Walk: Back Scratcher:
Rehabilitation Exercises for Shoulder Injuries Begin these exercises when your pain has decreased about 25% from the time when your injury was most painful. Pendulum Exercise: Lean over with your uninjured
More informationPhysical Agility Test Preparation and Safety
Physical Agility Test Preparation and Safety TT DD CC JJ J How to Prepare for the PAT Prior to taking the Physical Agility Test, applicants should seek medical advice from their physician. The day of the
More informationMoving and Handling Techniques
Moving and Handling Techniques Introduction Manual handling involves any activity that requires the use of force exerted by a person to lift, lower, push, pull, carry or otherwise move or hold an object.
More informationSpinal 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 informationFLAG FOOTBALL SKILLS
FLAG FOOTBALL SKILLS Colonial Baptist Church SNAPPING SKILLS Each play begins with the snap. There are 2 types of snaps used in Flag Football; Under Center and Shot Gun. Without a good center to quarterback
More informationCardiac 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 informationCoaching Tips Tee Ball
Coaching Tips Tee Ball Tee Ball Overview The great thing about tee ball is that there are very few rules to learn and that the game is all about involving lots of kids. It s about making sure all players
More informationSHOULDER EXERCISE ROUTINE
8 SHOULDERS The shoulders are the key to many full-bodied movements. Skill in such sports as swimming, baseball, golf, and tennis and other racquet sports is improved with the help of strong shoulders.
More informationThe Examination...2. Pitching Mechanics...4. Core Exercises...5. Scapular Stretches...7. Scapular Exercises...8. Summary...10. Pitch Counts...
Table of Contents The Examination....2 Pitching Mechanics...4 Core Exercises....5 Scapular Stretches...7 Scapular Exercises...8 Summary...10 Pitch Counts...12 Introduction Here at Vanderbilt Sports Medicine,
More informationWWW.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 informationLow 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 information33 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 informationSafe Lifting and Carrying
PART 1 Basic Lifts Proper lifting and handling will help protect against injury and make your job easier. It takes training and practice to do it right. The following are basic steps in safe lifting and
More information*The steps described are for the right-handed person; adjustments will need to be made for a lefthander.
Archery Study Guide History The origin of archery is unknown; however, archery has been an activity with varied objectives for human beings since the beginning of recorded history. The successful use of
More informationWorkout 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 informationFlexibility 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 informationStretching 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 informationDEFENSE Warm-Up Arm Warm up with starting light and gradually throw harder. Spend 5-15 minutes. OFFENSE
10-12 Year Old Practice Format & Outline (1-2 Hour) Begin each practice with Team Announcements & Warm Up Lap Stretch i.e., Upper & Lower Body Form Run (Agility) i.e., High Knees, Power Skips, Shuffle,
More informationYMCA Basketball Games and Skill Drills for 3 5 Year Olds
YMCA Basketball Games and s for 3 5 Year Olds Tips ( s) Variations Page 2 Dribbling Game 10 Players will learn that they must be able to dribble to attack the basket (target) to score in basketball. The
More informationFact sheet Exercises for older adults undergoing rehabilitation
Fact sheet Exercises for older adults undergoing rehabilitation Flexibility refers to the amount of movement possible around a joint and is necessary for normal activities of daily living such as stretching,
More informationPassive Range of Motion Exercises
Exercise and ALS The physical or occupational therapist will make recommendations for exercise based upon each patient s specific needs and abilities. Strengthening exercises are not generally recommended
More informationtry 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 informationTHE INTERNATIONAL SKEET GUN MOUNT
THE INTERNATIONAL SKEET GUN MOUNT By B J McDaniel Assistant Shotgun Coach As printed in USA Shooting News One of the rules in International Skeet to make the game more challenging is the requirement to
More informationPlyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University
Plyometric Training for Track and Field Indiana High School Clinic 2008 Larry Judge, Ph.D. Ball State University What is Plyometric Training? Exercises like hopping, skipping, jumping, bounding, depth
More informationDon t. Hamstrings. Calf Muscles. both legs 2-3 times. stretch is felt in the back of the calf. Repeat with both legs 2-3 times.
Remember to: Warm-up your muscles first before stretching (e.g. stretch after walking). Stretch until you feel mild discomfort, not pain. Never bounce or force a stretch. Hold the stretch for 10-30 seconds
More informationNo 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 informationstretches and exercises
stretches and exercises The enclosed sheets contain stretches and exercises which can be used to delay and minimise the development of contractures and deformities occurring in children with Duchenne muscular
More informationSuggested Practice Plan Rookie and Tee Ball
Suggested Practice Plan Rookie and Tee Ball Table of Contents General Coaching Tips --------------------------------------------------------- 2 Stretching Exercises ------------------------------------------------------------
More informationTHE JAVELIN THROW AND THE ROLE OF SPEED IN THROWING EVENTS
THE JAVELIN THROW AND THE ROLE OF SPEED IN THROWING EVENTS By Peter Ogiolda German coach Peter Ogiolda presents an analysis of the different phases of the javelin technique and examines the importance
More information1. 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 informationStrength Training HEALTHY BONES, HEALTHY HEART
Strength Training HEALTHY BONES, HEALTHY HEART No matter what your age, strength training can improve your bone health and your balance. As we age, our bones lose both tissue and strength. This condition
More informationWeek 7. Equipment. None required. Session 19. Total lengths = 48 lengths. Total distance = 1,200m
Equipment None required Session 19 Total lengths = 48 lengths Total distance = 1,200m Warm up 200m FC (concentrating on push and glide at the start of each length) Main set 1. 100m FC X 4 (pace yourself
More informationTake a few minutes for yourself and incorporate some Office Yoga into your daily routine.
OFFICE YOGA Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause
More informationAPPENDIX A. Sets = the completion of one consecutive grouping of repetitions of an exercise.
Exercise Instruction Sheet Instructions: APPENDIX A Exercises are to be performed 3 times per week. Allow one rest day between each exercise day. You may divide the exercises into groups and perform them
More informationSpeed, 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 informationHow To Develop Quick Feet
Agility Workout Drills Marker Agility Drills Set the markers in a square with a distance of 30 feet between them. 1. Around the Box To develop quick feet and directional change muscles Sprint from marker
More informationQigong. Ba Duan Jin. The Eight Pieces of Brocade
Qigong Ba Duan Jin The Eight Pieces of Brocade by Col and g Hamilton Yiheyuan Martial Arts Contents Page Introduction 2 Preparation 2 1. Hold up the Sky 3 2. The Archer 4 3. Join Heaven and Earth 5 4a.
More informationOverview for Beginner s Class:
Overview for Beginner s Class: Each class consists of: arm up, stretching exercises; Learning the Tai Chi 24 Short Form; Learning QiQong exercises. Stretching: The purpose of stretching exercises is to
More informationBasic 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 informationThe Swing Speed Report
The Swing Speed Report Learning the Secrets of Longer Drives Table of Contents Learning the Secrets of Longer Drives... 2 1. Keep it Flowing... 4 2. Load the swing around the right leg... 5 4. Swing Faster
More information2015 Pride Percussion TECHNIQUE & EXERCISE PROGRAM
2015 Pride Percussion TECHNIQUE & EXERCISE PROGRAM Table of Contents Technique..3 Matched Grip Traditional Grip Bass Drum Grip Set Positions/Playing Areas..6 Snare Drum Keyboards Tenor Drums Bass Drum
More informationSHOULDER REHABILITATION EXERCISE PROGRAM. Phase I
Franklin Orthopedics 7400 W Rawson Ave, Suite 225 Franklin, WI 53132 414-425-8232 SHOULDER REHABILITATION EXERCISE PROGRAM Phase I PENDULUM EXERCISES: Bending over at the waist and balancing with the good
More informationLecture 1 I. PURPOSE OF COURSE LEARNING THE BEST FORM A. BEGIN WITH THE END IN MIND B. BASIC STANCE USCAA
Lecture 1 I. PURPOSE OF COURSE The purpose of this course is to teach an archery shooting form and coaching methods to USCA College Coaches and Archers. We don't assume that the student has experience
More informationBackstroke. Russell Mark National Team Division High Performance Consultant rmark@usaswimming.org
Backstroke Russell Mark National Team Division High Performance Consultant rmark@usaswimming.org Backstroke Technique Clear understanding on what to look for; where to look Technique priorities Fastest,
More informationDo s and Don ts with Low Back Pain
Do s and Don ts with Low Back Pain Sitting Sit as little as possible and then only for short periods. Place a supportive towel roll at the belt line of the back especially when sitting in a car. When getting
More informationPreventing Overuse Injuries at Work
Preventing Overuse Injuries at Work The Optimal Office Work Station Use an adjustable chair with good lumbar support. Keep your feet flat on a supportive surface (floor or foot rest). Your knees should
More informationare 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 informationWOMEN S FLAT TRACK DERBY ASSOCIATION Minimum Skills Requirements Version 4.10 Updated January 31, 2013
WOMEN S FLAT TRACK DERBY ASSOCIATION Minimum Skills Requirements Version 4.10 Updated January 31, 2013 This document was created by the WFTDA Training Committee. Questions about the MSR should be directed
More informationGolf Swing. Golf Swing Mechanics. Address Position. Posture To position the upper body correctly you must have the proper stance as described above.
The golf swing is just that, a swing. In nearly all sports that involve swinging an implement, a bat, a hockey stick or racquet, the object to be struck is moving. In golf, the ball is always stationary.
More informationCOMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES
COMMON OVERUSE INJURIES ATTRIBUTED TO CYCLING, AND WAYS TO MINIMIZE THESE INJURIES Listed are a few of the most common overuse injuries associated with cycling long distances. 1. Cervical and upper back
More informationDo you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..?
Do you sit at a desk all day? Does your 9 to 5 leave no time for structured exercise..? Staying healthy at work is easier than you might think: Try building the following desk based exercises into your
More informationTable of Contents. Stretching Exercises --------------------------------------------------------------------5
Table of Contents General Coaching Tips --------------------------------------------------------------------3 Basic Practice Set-Up --------------------------------------------------------------------4
More informationISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS.
ISOMETRIC EXERCISE HELPS REVERSE JOINT STIFFNESS, BUILDS MUSCLE, AND BOOSTS OVERALL FITNESS. By Askari A. Kazmi KazmisBioscienceLabs exercise helps reverse joint stiffness, builds muscle, and boosts overall
More informationYMCA Youth Sports Baseball/Softball/T-ball Coaching Tips
YMCA Youth Sports Baseball/Softball/T-ball Coaching Tips Maximize participation. articipation and movement is key in development of young athletes. Try to keep groups and drill lines small in size. Give
More informationChair Exercises and Lifting Weights
Chair Exercises and Lifting Weights Why are chair exercises and lifting weights important? Physical activity is one of the most important things you can do to maintain your diabetes control as well as
More information