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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.
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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.
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15 Minute Workout while at your desk …a healthy workplace initiative.
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The Program Warm-up Dynamic stretching Plyometrics/agility Strength
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.
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Physiotherapy c Massage Therapy c Exercise Therapy c Yoga
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
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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.
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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.
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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,
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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.
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