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Published byDennis Butterly
Modified about 1 year ago
Volleyball Champions Program Level 3 Pre Court Mobility, Stability and Activation
Hip Crossovers Gentle Feet on Floor Shoulders & Ribs Flat
Scorpions Touch foot to hand Shoulders stay on the ground
Kneeling Lunge Right Tall posture Hands on hips
Kneeling Lunge Left Tall posture Hands on hips
Open Up & Breathe Right Reach with arm above shoulder Deep, slow breaths
Open Up & Breathe Left Reach with arm above shoulder Deep, slow breaths
Alternating Lats Reach & Press Child’s pose...
Alternating Lats Reach & Press Full 60 seconds
Iron Man Shoulders to 90 5 second holds 5 positions from side to 90 degrees
Iron Man Shoulders Hi-5 Shoulders and elbows bent 90 degrees Neck muscles stay relaxed
T.... W.... 8 repetitions each Warm up the whole shoulder area
Y.... L.... Focus on the shoulder blade Keep neck muscles relaxed
Plank – Alt Heel Sweep Hollow the tummy Contract glutes to drive hips straighter
Side Plank -Heel Raise Right Straight line Shoulder – Hip – Knee Straight posture
Bridge - Alt Heel Sweep Hollow the tummy / keep low back flat Contract glutes to drive hip forward Keep pelvis stable
Side Plank – Heel Raise Left Reach one arm up Hollow tummy & drive hips forward
Forward / Backward Leg Swing Upright posture Drive hip into extension using glutes
Half Circle Lunge & Pass Upright posture Straight line shoulder-hip-knee
Deep Overhead Squats Reach up high Squat through full range Unable? work on flexibility
Quad Stretch & Toe Touch Rotate hip forward/backward Keep pelvis square
Block Squat-Explode to Toes Fully extend the hips Finish on toes
Batman Squat-Explode to Toes Generate power with arms Fully extend hips
Approach & Stick Right If unsafe, do block & stick instead Knee doesn’t go past toe Knee centred over 2 nd toe
Approach & Stick Left If possible, do this facing a wall or facing the net
Pre-court Complete! Get right into the on-court dynamics, balance and armswing warmup
Volleyball Champions Program Level 2 Pre Court Mobility, Stability and Activation.
Volleyball Champions Program Level 1 Pre Court Mobility, Stability and Activation.
Shoulder Circles While seated or standing, rotate your shoulders backwards and down in the largest circle you can make.
Goddess Yoga Class. BREATHE Begin by standing in Mountain pose 3 or 4 Deep breaths into the belly Raise arms up on inhale & down on exhale (4 or 5X) Rotate.
2- BODY WEIGHT SQUATS: Feet shoulder width apart, hands behind head with fingers locked. Lower body until top of thighs are parallel to the floor. Maintain.
Cool down Stretching. Calf 1.Stand with feet apart 2.Back foot pointing forward with the heel on the floor 3.Front leg bent 4.Lean forward aiming to keep.
Volleyball Champions Program On Court Level 1 On Court Dynamics, Balance and Armswing.
Fitness Circuit Mrs. Harmer. Circuit Instructions Take your resting heart rate. A healthy range is between beats per minute. Jog anywhere from.
Mobility and Stability for Streamlining Diane Elliot England Programmes.
Fitness Circuit Mrs. Arland. Circuit Instructions Take your resting heart rate. A healthy range is between beats per minute. Jog anywhere from.
The Best Yoga for Women Practice these 10 yoga exercises at least three times a week for optimal overall health The Best Yoga for Women Practice these.
CLICK TO ENLARGE 90/90 Hamstring Guide Main Muscle: HamstringsHamstrings 1.LIE ON YOUR BACK, WITH ONE LEG EXTENDED STRAIGHT OUT. 2.WITH THE OTHER LEG,
SUN SALUTA TIONS MOUNTAIN POSE EXTENDED MOUNTAIN (Baby Back Bend) FUNCTION – postural alignment; spinal extension Breath – inhale Body Part and Direction.
15 Minute Workout while at your desk …a healthy workplace initiative.
Pre-Work Exercise Some basic steps to stretch and prepare for work in an effort to reduce sprain and strain injuries.
The Program Warm-up Dynamic stretching Plyometrics/agility Strength Static stretching.
Resistance Training Weights/Bars/Bands. Safety Know your limitations – no heavy lifting Control weights/bar/band at all times Use a safe lifting speed.
Exercises used and adapted by permission of Boston University Matter of Balance Exercises.
“Climb to Glory” 1 UNCLASSIFIED //FOUO Dynamic Warm ups (DW)
Stretch-N-Go Developed by the City of Austin Resource and Recovery Department.
Soccer stretches Produced by soccer West End Physiotherapy Clinic Robson Street G 604 – Physiotherapy c Massage Therapy.
Warrior Princess Arm muscles, abdomen, buttocks and legs are exercised here. Stand with legs wide apart, right foot pointing right, ankle in the line.
EXERCISE 1: Lift and Carry STARTING POSITION: Regular stance, arms to side. CADENCE: Slow MOVEMENT: 1. Squat and touch dumbbells to ground if possible,
Flexibility for Runners. “The more flexible the athlete is, the better the athlete can become.” Greg Welch.
Core Training- Easy Routines To Do Anywhere, Any Time Jennifer Butcher Fitness Instructor Washington State School for the Blind.
F. As well as a players technical and tactical development, their physical development is paramount if they are to progress later in their footballing.
THE SQUAT Feet shoulder width apart with knees soft Place arms out in front or behind head for balance Keep head level, look forward Keep chest up NO NO’s.
Click to Enter. Circuit 1Circuit 2Circuit 3 Circuit 4Circuit 5.
Low Back, Hip, Groin, & Hamstring Stretches Dr. Michael P. Gillespie.
A limited excuse, ten minute workout designed to get employees away from their desk and practice a mental/physical break during their day. Ten minutes.
A.SCORPION STRETCH Start by lying on your stomach. Spread your arms out so that you make a T with your body With one leg, kick the butt and lift the knee.
Healthy Adults Fitness Fun for Everyone. is a short, enjoyable spinal health program designed to help you feel and look your best. Basic Rules: 1.Have.
STRETCHES. NECK Neck Flexion: Bring your chin down to your chest. Pull down gently on your head to increase the stretch. Hold for 30 sec to a minute.
Be Totally You Strength & Conditioning. Circuit One (5 Minutes)
How to Hold the Shot Balance between fingers and palm of hand Balance between fingers and palm of hand Relaxed hand, don’t grip too tight Relaxed hand,
Core Training Exercises LENNY. Core Function and the Roll-Out The two main functions of the core are: 1. The stabilization of the spine via abdominal.
As well as a players technical and tactical development, their physical development is paramount if they are to progress later in their footballing career.
Shoulder & Back 10 Minute Metabolism Booster A 1.Jumping Jacks: 10 reps 1. Begin by standing with your feet together and arms at your sides. Tighten your.
This presentation contains a fitness regime featuring Individual Exercise Balls.
Sports Medicine: Physical Fitness. 1. Review guidelines for muscular endurance exercises 2. Design a circuit training program to develop muscular endurance.
1. Warmup: Tae Bo Description: The motions of tae kwon do and boxing mixed together at a rapid pace designed to promote fitness. Time intensity: Medium,
EXERCISES TO MINIMIZE PROBLEMS WITH BACK PAIN With exercises that make the muscles in your back, stomach hips and thighs strong and flexible. With Recreational.
Weight Training. Bench Press Press away from chest Area of concentration – Chest or Pectorials Free Weights – Must have a SPOTTER!
Sports Medicine: Physical Fitness. 1. Discuss FITT formula guidelines for stretching 2. Review basic stretching guidelines 3. Learn basic stretches for.
EXERCISE 1: High Jumper STARTING POSITION: Regular stance, knees slightly bent, body bent forward at waist, arms pointing to rear. Fingers and thumbs extended.
Strength Training Circuit (Station Slides) To assist with the conduct of the Strength Training Circuit, print off these slides and place them in page protectors.
DHVT Program Phase I Exercises. Supine Row Key points: Hands slightly wider than shoulder width, heels on ground with toes up, body stays straight, pull.
CORE EXERCISES. Alternating Human Arrow Starting in the same position as the human arrow, raise the left arm and right leg off of the floor. Keep the.
Back Stretches Dr. Michael P. Gillespie. Listen To Your Body When stretching, always listen to your body. If the stretch starts to feel too tight, ease.
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