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Published byFrancis Ferguson
Modified over 2 years 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
SUN SALUTATIONS. SUN SALUTATIONS MOUNTAIN POSE EXTENDED MOUNTAIN (Baby Back Bend) FUNCTION – postural alignment; spinal extension Breath – inhale Body.
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.
90/90 Hamstring Guide Main Muscle: Hamstrings CLICK TO ENLARGE
15 Minute Workout while at your desk …a healthy workplace initiative.
The Program Warm-up Dynamic stretching Plyometrics/agility Strength
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)
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