Gymnastics Worksheet Girls Level I Skill List
|
|
- Roger Riley
- 7 years ago
- Views:
Transcription
1 Girls evel I kill ist F Forward Roll uck & traddle Backward Roll uck & traddle Cartwheel Kneeling Backbend R Handstand unge to unge Headstand B Jump to support Cast Hips off bar R Forward Roll Knee swing up Kickover 5 swings with regrip 3 straddle leg lifts 5 sec flex tuck hang B Front support mount E Walk in releve' Forward Backward M ideways tep Kicks Horizontal Releve urn Right eft tretch Jump Grand Plie teps rabesque 45 degrees Forward Roll tretch Jump Dismount V Hit Board tretch jump U uck jump traddle jump Running Knees Up Knees ow rm wings Hurdle with rm Circle traddle on uck n
2 Girls evel II kill ist F Handstand 1 ec Hold traddle Up Backward Roll Pike traight rm R Cartwheel unge to unge Hurdle Round ff Back Bend potting K plits 120 degrees B Back Hip Circle ole Circle Dismount R Underswing Dismount Piked Glide wing traight Body ift to upport wing 1/2 urn 3 eg ifts 1 Chin Up B 1/2 Passe urn E uck Jump kipping M ide Releve urns unge to unge Cartwheel Hndst traddle Dwn Cartwheel ow Beam Round ff Dismount V traddle ver uck ver U Handstand traight Body Fall Handstand Fall over Barrel Handstand rch to tand Dive Roll onto tacked Mats Jump off Block to tick
3 Girls evel III kill ist F Handstand 3 ec Hold Backward Roll R Round ff Far rm Cartwheel ick ock Back Walkover Front imber 1/2 Pirouette Forward Roll Extension B Pullover from Hang ingle eg hoot hrough R Glide ingle eg hoot Glide Kip With pot quat n 5 eg ifts 3 Chin Ups B eg wings in Releve E plit eap 120 degrees "V" it & wing to quat tand M Coupe Walks traight ever quat urns Cartwheel unge to unge Kick to Handstand quat on with Hands V Jump over Horse to Handstand upergirl Drill U Handstand Bounce on Board Jump to Handstand Fall Flat
4 Girls evel IV kill ist F talder Roll to Handstand Backward Roll traight rm Dive Cartwheel R erial Front Walkover Front Handspring Back Handspring Extension H B Glide Kip Clear Hip R ap wing to pullover Front Hip Circle Underswing Flyaway B ide Handstand 1/4 Pirouette E Back Walkover quat on without Hands M plit eap 90 degrees cale 120 degrees V Handspring Jump 1/2 urn to Handstand U
5 Boys evel I kill ist F Forward Roll uck Backward Roll uck Cartwheel Handstand unge to unge R P Without Walk round H Pommels traddle Walk Mushroom Circle around R Positions I N G kin the Cat Flex "" kin the Cat Drop dismount V Hit Board tretch jump U uck jump traddle jump Jump to Block tretch off uck off traddle off Hurdle with rm Circle traddle n uck n P- traddle walks B upport & swing Rear Dismount R "" 3 seconds Jump to support B Cast Hips off bar Forward Roll R Knee swing up Kickover 5 swings with regrip 3 straddle leg lifts 5 sec flex tuck hang
6
7 Boys evel II kill ist F Forward Roll traddle Backward Roll traddle Pike R Cartwheel Both ides Handstand Hold 1 sec Headstand P With Walk round H Pommels eg wings Mushroom Circle around R 3 swings I Inverted Hang N kin the Cat Pull up G upport V traddle ver uck ver U Dive Roll onto tacked Mats Handstand Fall P- upport Walk B upport & swing Horizontal Rear Dismount Horizontal R ong Hang wing ap wing B wing 1/2 turn Back Hip circle R Underswing Dismount 3 chin ups G & UG 5 eg ifts
8 Boys evel III kill ist F Handstand Forward Roll Backward Roll Pike traight rms R Cartwheel unge to unge Handstand Hold 2 ec Headstand Hold 5 ec P ingle eg ravels H eg Cuts Mushroom Circle around R 3 swings 45 degrees I Inverted Hang Hold 3 ec N Muscle Up with pot G upport with traight rms V traddle ver Pre - Flight uck ver Pre - Flight U tretched Dive Roll Handstand rch over Barrel P- upport Walk Backward B upport & wing bove Horz Rear Dismount bove Horz R ong Hang Back Uprise ap wing Horizontal B wing 1/2 turn Horizontal Free Hip Circle R wing to Pullover ole Circle Dismount 5 Chin Ups G & UG 10 eg ifts
9 Boys evel IV kill ist F Handstand Forward Roll Backward Roll traight rm Round ff R Handstand Front Handspring Back Handspring Extension Pirouuette P False cissors H 1/2 oop over Horse Mushroom Circle R 5 swings Horizontal I Dislocate N Inlocate G traddle Dismount upport "" V Jump to Handstand U Handspring P wing to Handstand B Pirouette on ow Bars Glide wing R Moy to Upper rm Kip B Flyaway Undergrip Cast over Bar R vergrip Cast to 1/2 urn eat Circle Forward Backward
10 Newtars kill ist F Forward Roll Down Ramp ideways Roll Bounce on two feet Bounce on one foot R Gallop Positions uck Pike traddle tretch B Forward Roll over Bar wing and Drop ff R ouch oes to Bar kin the Cat B Walk Forward E with assistance Backward ideward M Jump ff and on Feet V Bounce on Boards Jump onto Block U G Concepts R Personal pace urn aking Verbal Comunication hrow Ball with 1 Hand hrow Ball with 2 Hands Drop Ball M Catch Ball Kick Ball Participate in Parachute R
11 Minitars kill ist F Forward Roll Cartwheel over Mat kip Chasse R Positions uck Pike traddle tretch B Forward Roll over Bar wing and Drop ff R ouch oes to Bar kin the Cat Hang uck Pike traddle B Walk Forward E Backward ideways cross-over steps M urn Right eft Jump Dismount V Bounce on Boards Jump onto Block U traddle tand Jump off Horse tretch uck traddle
12 upertars kills ist F Forward Roll uck traddle Backwards Roll on Ramp unge Kick up to unge R Cartwheel on Floor Chasses Forwards ideways Positions B ap wing R Kickover upport Cast B Walk on oes E M tretch Jump Forward Roll with assistance Chasse Forward Backward ideways 1/2 urn V Hurdle onto Board Jump to traddle tand U tick anding
13 Newtars kill ist (Joke) F Don't Pee on It tay in upright Position Be able to identify eacher Be able to tell Mom to "top R talking to me while I'm in class." Get to class before tamp ime B Find hem Get through rotation without R getting Chalk all over the place B Walk on beam without E squeezing the life out of the teachers hand. M V Move forwards instead of sideways and backwards. U void six kid pile-ups.
14 dult kill ist (ldtars) F Don't Pee on It rrive at class on time and ober Finish Warm up before ends R Get through class without talking about urvivor P H R Finish rotation without joking I about fear of commitment N and "Not doing the ring thing." G V U P- Find hem B R Not H kind of bars! B Get through rotation without getting Chalk all over the place R
Queensland Level 1-3 Requirements 2013
Queensland Level - Requirements 0 CALCULATION OF D SCORE All routines will be from a Difficulty Score of 5.0 (D Score) Complete omission of an element = 0.60 deduction from the D score (i.e. no attempt
More informationXcel Skills Chart. Bronze Skills that can be used to fulfill A VP Bars Beam Floor
Xcel Skills Chart Bronze Skills that can be used to fulfill A VP Bars Beam Floor Mounts: Pullover (from 1 or 2 ft or run) Jump to front support Glide swing to stand Run out glide kip Single leg jam kip
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 information2013-2014 GO JO level 5-9 Summary Charts Draft V. 1
2013-2014 GO JO level 5-9 Summary Charts Draft V. 1 We have used the following concepts: To adopt the JO code of points, concepts and scoring. This program is strong due to its basics, choice of skills,
More informationGirls Gymnastics National Rules
9. Determination of Gymnastics Champions (All Around and Individual Event) a. All Around Champions in each age division will be determined by the highest combined score of all events b. Individual Event
More informationSECTION III UNEVEN BARS
SECTION III UNEVEN BARS CHAPTER 1 GENERAL INFORMATION I. APPARATUS REGULATIONS Refer to the current Women s Rules and Policies book for exact specifications. A. The height of the bar is measured from the
More informationGENERAL INFORMATION XCEL PROGRAM
GENERAL INFORMATION XCEL PROGRAM XCEL is an alternative USA Gymnastics competitive program offering individual flexibility to coaches and gymnasts. The goal of XCEL is to provide gymnasts of varying abilities
More informationStrength & Conditioning Fundamentals to Improve Performance
trength & Conditioning Fundamentals to Improve Performance Long Term Development of Junior Athlete Through to enior Ranks What Can A strength Program Achieve? 1. Improve speedenhanced stretch shortening
More informationManual for Acrobatics: Handstand, hand to hand, banquine
Manual for Acrobatics: Handstand, hand to hand, banquine Part1 Handstand 1. Preparing for handstand 1 Posture exercises 2 Body tension exercise 3 Developing correct tuck/extension 4 Headstand 5 Variations
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 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 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 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 informationEXERCISE 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 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 informationClasp 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 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 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 informationParachute Play. 1 week PE 1.1, 1.2, 1.3, 1.6. Objectives Methods Resources Assessment
1. demonstrate the proper grip-hold on the parachute. 2. execute proper form of the basic skills. 3. name and perform basic routines to music 4. perform directional changes and hands off moves. 5. use
More informationStandard Skill Übungen mit Punkten
Standard Skill Übungen mit Punkten Quelle: www.unicycling.org/iuf/ 18 Übungen (max 6 davon transitions/mounts) in 3 Minuten Fläche: 11x14 m; 3 Kreise: 8m, 4m, 50 cm Übersicht Riding = Fahren Nr. 1-48 Stationary
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 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 informationManual for Swinging Trapeze and Cloud Swing
Manual for Swinging Trapeze and Cloud Swing Part 1 Swinging trapeze 1/ Technical specifications and safety 2/ Basic skills on swinging trapeze 1. Positions 1 Sit 2 Pike hang 3 Hocks hang 4 Ankle hang 2.
More informationALL-STAR TEAMS:, Please visit www.usasf.net for All Star routine rules and regulations.
UDA SCHOOL HOME ROUTINE RULES 2016 Effective May 5, 2016 *These rules apply to JUNIOR HIGH and HIGH SCHOOL teams ONLY. Red print denotes a change from prior year* ALL-STAR TEAMS:, Please visit www.usasf.net
More informationOtago Exercise Program Activity Booklet
Head Movements Stand up tall and look ahead. Slowly turn your head as far as you can to the right. Slowly turn your head as far as you can to the left. Repeat five times to each side. 44 Neck Movements
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 informationKnowsley Approach to Gymnastics Key Stages 1 & 2
Knowsley Approach to Gymnastics Key Stages 1 & 2 Introduction Welcome to the Knowsley approach to gymnastics for Key Stages 1 & 2. Enjoy using the scheme and make gymnastics a fun area of PE to teach.
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 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 informationSpine 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 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 informationFÉDÉRATION INTERNATIONALE DE GYMNASTIQUE
By Mr. Steve BUTCHER, President of the Men s Technical Committee 03 March 2015 (with one corrected name spelling, KIERZKOWSKI) The FIG MTC has made the following interpretations, text corrections, and
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 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 informationCONDITIONING 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 informationReturn to Gymnastics After Injury. Return to Gymnastics Begins as Soon as the Injury Occurs
Return to Gymnastics After Injury Larry Nassar, DO, ATC, F.A.O.A.S.M. USAG National Medical Coordinator USAG National Women s s Artistic Team Physician Michigan State University Women s s Gymnastics Team
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 informationERRATA FOR WTC NL #34 and Help Desk (4 th edition) by Mrs Nellie KIM, President of the Women's Technical Committee
FÉDÉRATION INTERNATIONALE DE GYMNASTIQUE NEWSLETTER To: All Member Federations January 2014 ERRATA FOR WTC NL #34 and Help Desk (4 th edition) by Mrs Nellie KIM, President of the Women's Technical Committee
More informationConditioning the GAA Player
Requirement Before starting any exercise regime you should: consider consulting a qualified fitness or sports adviser to ensure the regime is suitable for you Consult your own doctor if you have a medical
More informationFIG FLACK! WAG Help Desk. 4º Edition - January 2014. Content:
WAG Help Desk 4º Edition - January 2014 Content: Section 2-6 1 Section 7 6 This document called Women s Artistic Gymnastics Help Desk has the intention to clarify and give examples of the different rules
More informationDRYLAND TRAINING FOR AGE GROUPERS (DAY DREAMING REQUIRED) Goals of the Presentation 9/11/2012. Goals of Dryland for Age Group
1 DRYLAND TRAINING FOR AGE GROUPERS (DAY DREAMING REQUIRED) Guy Edson - ASCA Goals of the Presentation 2 Stir your imagination Show a collection of not so common exercises Show a shoulder stabilization
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 informationChair 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 informationThe following are sample ideas for physical activity breaks.
Appendix D. Ideas for Physical Activity Breaks in Meetings Ideas for Physical Activity Breaks in Meetings Benjamin Franklin once said, You don t stop playing because you grow old, you grow old because
More informationACL Reconstruction Rehabilitation
ACL Reconstruction Rehabilitation The following exercises are commonly used for rehabilitation following ACL reconstruction surgery. However, each knee surgery is unique and each person s condition is
More information2016 Fall Programs. Page 1 of 6
2016 Fall Programs Page 1 of 6 Staff Division Coordinator: Charlotte Midgett Activities Specialists: Joan Hunter Kelli Miller DeShawn Banks Activities Coordinator: John Morris Office Support Specialist:
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 informationFIG FLACK! WAG Help Desk. 5º Edition - March 2015. Content:
WAG Help Desk 5º Edition - March 2015 Content: Section 2-6 1 Section 7 6 This document called Women s Artistic Gymnastics Help Desk has the intention to clarify and give examples of the different rules
More information2015 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 informationKelly 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 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 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 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 informationFunctional 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 informationStandard 1 Students demonstrate the motor skills and movement patterns needed to perform a variety of physical activities.
Grade Three Third grade is a pivotal time in the development of students movement skills. Third graders who demonstrate and understand the proper form for locomotor and nonlocomotor skills now shift their
More informationCervicothoracic Mobility Exercises
Cervicothoracic Mobility Exercises Upper Cervical Mobility Exercises... 2 Lower Cervical Mobility Exercises... 3 Cervicothoracic Junction Mobility Exercises... 4 1 st Rib Mobility Exercises... 5 Cervical
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 informationSuggested Practice Plan Rookie and Tee Ball
Suggested Practice Plan Rookie and Tee Ball Table of Contents General Coaching Tips --------------------------------------------------------- 2 Stretching Exercises ------------------------------------------------------------
More information2 Edition. WAG Help Desk. Content: May 2010. Article 1-4 2 Article 5 6 Article 6 12 Article 7 20 Article 8 31 Article 9 37 Article 10 45 Article 11 50
WAG Help Desk WAG Help Desk 2 Edition May 2010 Content: This document called Women s Artistic Gymnastics Help Desk has the intention to clarify and give examples of the different rules of the FIG WAG Code
More informationGuidance to Support Schools Swimming
Guidance to Support Schools Swimming Birmingham Schools Guidance & Award Scheme SWIMMING In terms of National Curriculum levels if pupils are working at the: Non-swimmer stage - this equates to pre-level
More informationLiving 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 informationConditioning From Gym To Home To Gym
Page 1 of 6 Conditioning From Gym To Home To Gym by Vladimir Artemov, Olympic and World Champion and USA Gymnastics Women's National Clinician In the beginning, and throughout the training process, conditioning
More informationDSM Spine+Sport - Mobility
To set yourself up for success, practice keeping a neutral spine throughout all of these movements. This will ensure the tissue mobilization is being applied to the correct area, and make the techniques
More informationMcMaster Spikeyball Therapy Drills
BODY BLOCKS In sequencing Breathing and Tempo Flexibility / Mobility and Proprioception (feel) Upper body segment Middle body segment Lower body segment Extension / Static Posture Office / Computer Travel
More informationKennedy s Disease Smart Exercise Guide. Part II Physical Therapist Recommendations
Kennedy s Disease Smart Exercise Guide Part II Physical Therapist Recommendations Updated January 22, 2009 TABLE OF CONTENTS The Concept Exercise and Kennedy s Disease...3 Instructions...3 Do No Harm...3
More informationChest (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 informationKNEE EXERCISE PROGRAM
KNEE PROGRAM INTRODUCT ION Welcome to your knee exercise program. The exercises in the program are designed to improve your knee stability and strength of the muscles around your knee and hip. The strength
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 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 informationTOTAL KNEE REPLACEMENT
PENN ORTHOPAEDICS TOTAL KNEE REPLACEMENT Home Exercise Program PENN ORTHOPAEDICS TOTAL KNEE REPLACEMENT HOME EXERCISE PROGRAM To get the best results from your surgery, it is important that you do your
More informationDear parents/guardians and teachers, This book is part two of the procedural guide books to help young children become active as well as prevent
Dear parents/guardians and teachers, This book is part two of the procedural guide books to help young children become active as well as prevent serious health risks. This book was created for the older
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 informationAquatic Exercises: Upper Body Strengthening
Aquatic Exercises: Upper Body Strengthening These exercises will strengthen your muscles in your arms, shoulders, chest and neck. Exercising in water allows you to have less stress on your joints. When
More informationMost 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 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 informationOff 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 informationWoodlands Junior School
Woodlands Junior School 2008 Parachute games are great fun and encourage cooperative and non-cooperative play. The games are usually quite physically active and so great care needs to be taken before the
More informationScooterboard Games & Activities
Scooterboard Games & Activities Stephen Doucette Introduction *Scooters activities are great for all ages and abilities *Activities can range from individual to large groups *Can offer teamwork, sportsmanship,
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 informationPHASE I ANKLE REHABILITATION EXERCISES
PHASE I ANKLE REHABILITATION EXERCISES SWELLING CONTROL S REST: Keep your standing and walking activities to a minimum while swelling is a problem. ICE: Use an ice pack in a moist towel for 10-15 minutes
More informationPractice Ideas Rookie / Junior Mosquito
Practice Ideas Rookie / Junior Mosquito Equipment essentials needed: 25 30 wiffle balls 20 25 kenko balls 20 tennis balls 1 2 tennis or racquet ball racquets 4 6 cones 3 4 bats and helmets 1 or 2 batting
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 informationKindergarten Elementary Physical Education Curriculum Moon Area School District. Month August/September
Month August/September Unit: Rules & Procedures/Safety/Low organized Games If we have a question what do we do? Classroom Rules and procedures for Where is our assigned seat? What is personal space? When
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 informationThe 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 informationPhysiotherapy Database Exercises for people with Spinal Cord Injury
Physiotherapy Database Exercises for people with Spinal Cord Injury Compiled by the physiotherapists associated with the following Sydney (Australian) spinal units : Last Generated on Mon Mar 29 16:57:20
More informationLEARN TO SKATE CURRICULUM INTRODUCTION
LEARN TO SKATE CURRICULUM INTRODUCTION The focus and goal of the Learn to Skate (L2S) curriculums are designed to teach beginner hockey players the fundamentals of skating. Every association will have
More informationFUNCTIONAL 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 informationStarting position: Lying with knees bent up and feet flat on floor/bed about 12" (30cms) apart
Exercise 3 Bridging Starting position: Lying with knees bent up and feet flat on floor/bed about 12" (30cms) apart Tighten your buttocks, then raise them off the floor to form a bridge, then hold. Then
More informationPreventing Falls. Strength and balance exercises for healthy ageing
Preventing Falls Strength and balance exercises for healthy ageing Exercise should be comfortable and fun. To get the most out of your home exercise book, join a class for older people to check your exercises
More informationKnee 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 informationCardiovascular rehabilitation home exercise programme
Cardiovascular rehabilitation home exercise programme To get the most benefit from the cardiovascular rehabilitation programme we recommend that you do some form of exercise on the days you are not attending
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 information20 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 informationStair 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 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 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 information30 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 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