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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 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
The Program Warm-up Dynamic stretching Plyometrics/agility Strength Static stretching.
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STATIC STRETCHES Stretch to the point of resistance. Hold each stretch for 10 – 15 seconds. Do not bounce.
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Anterior Capsule Stretch Sit or kneel with your elbow and hand supported and directly out to the side of your body. With the hand of the uninvolved arm,
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The Core Essentials GOLF Program Core Essentials specializes in personal training for ALL populations including: Post-Rehabilitation patients.Post-Rehabilitation.
Fort Lee Safety Office. The Forces Involved The amount of force you place on your back in lifting may surprise you! Think of your back as a lever. With.
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What is the purpose of screening? Screening identifies areas of deficit that Increase your risk of injury Reduce your performance.
Lifting Properly & Saving your Back. Back Injuries Chances are you already know how painful back injuries can be, so there shouldn't be any need to convince.
© 2006 McGraw-Hill Higher Education. All rights reserved. Chapter 12 Flexibility.
Ball Exercises Lynn’s Class. - Students stand facing each other. - Extending their arm to the side (opposite of other player), students drop their ball.
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Becoming a Better Shooter Instruction, tips and checklists to make you a better shooter- -what you can do to improve your skills and become a champion.
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UNIT 3. Front kick Cues Thigh o The thigh is parallel to ground. o Foot is flexed and toes are bent back. o Rapidly extend the leg from the knee and strike.
Flexibility Name of Test: Sit and Reach Instructions Sit with your heels placed against the edge, keep your legs flat on the floor. Place one hand on top.
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