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Published byFrancis Ferguson
Modified about 1 year ago
Volleyball Champions Program Level 2 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 Shoulder Lift Lift shoulders, then hands Neck muscles stay relaxed
Iron Man Shoulders to 90 5 second holds 5 positions from side to 90 degrees
T.... W.... 8 repetitions each Warm up the whole shoulder area
Y.... L.... Focus on the shoulder blade Keep neck muscles relaxed
Plank Feet – Alt. Toe Lift Hollow the tummy Contract glutes to drive hips straighter
Side Plank –Heel Raise Right Straight line Shoulder – Hip – Knee Straight posture
Bridge Alt Leg Lift Hollow the tummy / keep low back flat Contract glutes to drive hip forward Keep pelvis stable
Side Plank -Knees 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-Hold-Explode to Toes Fully extend the hips Finish on toes
Batman Squat-Hold-Explode to Toes Generate power with arms Fully extend hips
Block & Stick Right Knee doesn’t go past toe Knee centred over 2 nd toe
Block & 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 3 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.
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.
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.
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.
SUN SALUTA TIONS MOUNTAIN POSE EXTENDED MOUNTAIN (Baby Back Bend) FUNCTION – postural alignment; spinal extension Breath – inhale Body Part and Direction.
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.
Fitness Circuit Mrs. Arland. Circuit Instructions Take your resting heart rate. A healthy range is between beats per minute. Jog anywhere from.
Resistance Training Weights/Bars/Bands. Safety Know your limitations – no heavy lifting Control weights/bar/band at all times Use a safe lifting speed.
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.
Exercises used and adapted by permission of Boston University Matter of Balance Exercises.
Mobility and Stability for Streamlining Diane Elliot England Programmes.
Stretch-N-Go Developed by the City of Austin Resource and Recovery Department.
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,
15 Minute Workout while at your desk …a healthy workplace initiative.
The Program Warm-up Dynamic stretching Plyometrics/agility Strength Static stretching.
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.
Be Totally You Strength & Conditioning. Circuit One (5 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.
Flexibility for Runners. “The more flexible the athlete is, the better the athlete can become.” Greg Welch.
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.
Core Training- Easy Routines To Do Anywhere, Any Time Jennifer Butcher Fitness Instructor Washington State School for the Blind.
Pre-Work Exercise Some basic steps to stretch and prepare for work in an effort to reduce sprain and strain injuries.
Warrior Princess Arm muscles, abdomen, buttocks and legs are exercised here. Stand with legs wide apart, right foot pointing right, ankle in the line.
F. As well as a players technical and tactical development, their physical development is paramount if they are to progress later in their footballing.
As well as a players technical and tactical development, their physical development is paramount if they are to progress later in their footballing career.
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.
EXERCISE 1: Lift and Carry STARTING POSITION: Regular stance, arms to side. CADENCE: Slow MOVEMENT: 1. Squat and touch dumbbells to ground if possible,
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.
Click to Enter. Circuit 1Circuit 2Circuit 3 Circuit 4Circuit 5.
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.
Soccer stretches Produced by soccer West End Physiotherapy Clinic Robson Street G 604 – Physiotherapy c Massage Therapy.
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.
“Climb to Glory” 1 UNCLASSIFIED //FOUO Dynamic Warm ups (DW)
Sports Medicine: Physical Fitness. 1. Review guidelines for muscular endurance exercises 2. Design a circuit training program to develop muscular endurance.
District 3 Presents…. Mn/STEP Warm-Up Keep your back straight. Relax your arms at your sides. Begin walking in place. Swing arms back in forth in opposition.
This presentation contains a fitness regime featuring Individual Exercise Balls.
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,
Low Back, Hip, Groin, & Hamstring Stretches Dr. Michael P. Gillespie.
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.
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.
All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management.
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.
Core Muscles Strengthening Exercises By Dr.Hardik Patel Head Of Department(Physiotherapy) Fortis Hiranandani Hospital.
Patty Pound Program The 10 Minute Exercise Plan. Start by walking 5 minutes at quicker pace than previously. Exercise –All exercises should be performed.
EXERCISE 1: High Jumper STARTING POSITION: Regular stance, knees slightly bent, body bent forward at waist, arms pointing to rear. Fingers and thumbs extended.
Manual Handling and Stretching Simple stretches to reduce the risk of suffering an injury By completing the following stretches prior to undertaking any.
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