Warm up. Warm-up heart rate analysis
|
|
|
- Alexander Parker
- 5 years ago
- Views:
Transcription
1 Match warm-up
2 Warm-up heart rate analysis Warm up 1) Walking, jogging, running 2) Mobilisation drills 3) Progressive accelerations 4) Dynamic stretching 5) Sprints ( m)
3 Match warm-up by trio or quintet: 5 x 5 1) 5 of walking, jogging, running 2) 5 of mobilisation drills 3) 5 of progressive accelerations 4) 5 of dynamic stretching 5) 5 of sprints followed by injury prevention 30m 10m 25-30m 12-15m Will be introduced in the 2012 UEFA Champion s League & Europa League
4 1) Low intensity Organisation: Activities: LI exercise 1. Walking 2. Jogging 3. Running
5 1) Low intensity 1. Walking 2. Jogging 3. Running
6 2) Mobilisation drills Organisation Activities: 1. Knee lifts Mobilisation exercises Jog Jog Mobilisation exercises 2. Heel lifts 3. Shoulder rolls backwards & forwards 4. Backwards running (looking left & right) 5. Sidestepping left & right 6. Grapevine/Lambada left & right 7. Diagonal steps forward 8. Diagonal steps backward 9. Foot circling (crossing a line) 10. Fast feet (trippling)
7 2) Mobilisation drills 1. Knee lifts 2. Heel lifts
8 2) Mobilisation drills 3. Shoulder rolls backwards & forwards 4. Backwards running (looking L & R)
9 2) Mobilisation drills 5. Sidestepping left & right 6. Grapevine/Lambada left & right
10 2) Mobilisation drills 7. Diagonal forwards stepping 8. Diagonal backwards stepping
11 2) Mobilisation drills 9. Foot circling (crossing a line) 10. Fast feet (trippling)
12 3) Progressive accelerations Organisation Activities: 1. 2 x 10 m, jogging back Accelerations 2. 2 x 20 m, jogging back 3. 2 x 30 m, jogging back
13 3) Progressive accelerations Activities: 1. 2 x 10 m, jogging back 2. 2 x 20 m, jogging back 3. 2 x 30 m, jogging back
14 4) Dynamic stretching Organisation - 5 x left & right AAR1 AR1 R AR2 AAR2 Activities: 1. Knee to elbow (knee flexors) 2. Foot to hand (knee flexors) 3. Hands to foot (knee flexors) 4. Forwards & backwards leg swings (hip flexors, hip extensors, knee flexors, knee extensors) 5. Touch inside of the feet (hip endorotators) 6. Touch outside of the feet (hip exorotators) 7. Hip rolls inside to outside and outside to inside (hip adductors) 8. Side to side leg swings (hip adductors, hip abductors) 9. Lunges with heel lift (hip flexors) 10. Dynamic calf stretches 11. Ankle mobilisation & injury prevention
15 4) Dynamic stretching 1. Knee to elbow 2. Foot to hand
16 4) Dynamic stretching 3. Hands to foot 4. Forwards & backwards leg swings
17 4) Dynamic stretching 5. Touch inside of the feet 6. Touch outside of the feet
18 4) Dynamic stretching 7. Hip rolls inside to outside, and outside to inside 8. Side to side leg swings
19 4) Dynamic stretching 9. Lunges with heel lift 10. Dynamic calf stretches
20 4) Dynamic stretching 11. Ankle mobilisation & injury prevention Fast feet, jump into single-leg landing (5 x forwards & 5 x sideways)
21 5) Sprints Organisation Acceleration to sprint (R + ARs): Action Sprint 1. Knee lifts + 2 x 10 m sprint, walking back 2. Sideways run + 1/4 turn and 2 x 20 m sprint, walking back 3. Backwards run + ½ turn and 2 x 30 m sprint, walking back The AARs may now visually inspect their goal area as there is no need to sprint.
22 5) Sprints 1. Knee lifts followed by straight forward sprint (2 x 10 m, walking back) 2. Sideways run followed by 1/4 turn and sprint (2 x 20 m, walking back)
23 5) Sprints 3. Backwards run followed by ½ turn and sprint (2 x 30 m, walking back) The assistant referees may perform these sprints and typical agility drills on the sideline they will cover during the match.
24 5) Visual concentration AR1 AAR1 AAR2 AR1 and AR2 move sideways R tries to stay in a 90 angle R AR2 20 in the middle, then rotate
25 Enjoy refereeing!
Performance Training in Football Refereeing Weekly Training Plan
WEEK 47 from Monday 24 th to Sunday 30 th of November Macrocycle V, week 1 (Training week 25) Performance Training in Football Refereeing Mon. 24 th : * Act. Rec. Tr. 94-50 recovery session in a fitness
Performance Training in Football Refereeing Weekly Training Plan
WEEK 29 from Monday 18 th to Sunday 24 th of July Macrocycle II, week 1 (Training week 7) Performance Training in Football Refereeing Mon. 18 th : * Low Int. - 5 jogging slowly building up to 70% HR max
Performance Training in Football Refereeing Weekly Training Plan
WEEK 29 from Monday 17 th to Sunday 23 rd of July Macrocycle II, week 1 (Training week 7) Performance Training in Football Refereeing Mon. 17 th : * Low Int. - 5 jogging slowly building up to 70% HR max
Performance Training in Football Refereeing Weekly Training Plan
WEEK 48 from Monday 21 st to Sunday 27 th of November Macrocycle V, week 1 (Training week 25) Performance Training in Football Refereeing Mon. 21 st : * Act. Rec. Tr. 94-50 recovery session in a fitness
Warm-up exercises with ball
Warm-up exercises with ball Warm-up with ball 1 2 R 8 R 9, without ball Jog with ball 1 0 Acceleration out - jogging in Sideways out - acceleration in Backwards out - acceleration in Accelerations with
Performance Training in Football Refereeing Weekly Training Plan
WEEK 13 from Monday 24 th of March to Sunday 30 th of March Macrocycle VIII, week 1 (Training week 43) Performance Training in Football Refereeing Mon. 24 th : * Act. Rec. Tr. 162-50 recovery session in
Performance Training in Football Refereeing Weekly Training Plan
WEEK 36 from Monday 28 th of August to Sunday 3 rd of September Macrocycle III, week 1 (Training week 13) Mon. 28 th : * Act. Rec. Tr. 46-50 recovery session in a fitness centre. Tue. 29 th : * Low Int.
Dynamic Warm up. the age of the athlete current physical condition and prior exercise experience
Dynamic Warm up 10-20 minutes May be dependent on: the age of the athlete current physical condition and prior exercise experience Prepares the body for the demands of a work out or practice Increases
Performance Training in Football Refereeing Weekly Training Plan
WEEK 14 from Monday 30 th of March to Sunday 5 th of April Macrocycle VIII, week 1 (Training week 43) Performance Training in Football Refereeing Mon. 28 th : * Act. Rec. Tr. 162-50 recovery session in
10 shoulder passes, put ball down, turn and sprint to end of court and back again. Repeat x 10, rest, repeat x 5. X X X X X X X X X X
Fitness & Agility 1. Shooter Pressure Sprints. (5 minutes) Jog, sprint, jog until all shooters have shot 10 goals. 2. Pairs Passing. (5 minutes) 10 shoulder passes, put ball down, turn and sprint to end
Speed Drills. S t a r t
1. Build-ups (40 yards) improves acceleration. : 1. Start off with a standing start and go into a slow run. 2. Gradually build up speed until you are at full speed at 40 yards. 3. Once full speed is achieved
Gymnasts who compete at the competition should not have competed in any other type of gymnastics competition outside of school.
Year 3 & 4 Key Steps Gymnastics Competition. Start: 4.00PM (Team presentation and warm up) Teams should report to the sports hall before 3.45. Gymnasts who compete at the competition should not have competed
Key Points: ATTACK/DEFENCE SESSION
Warm Ups Key Points: Athletes should begin all sessions by completing the Fab Four Mobility Programme. The Landing Skills Programme should be carried out prior to any court session or conditioning session.
This is your guide to practical training sessions and warm up exercises for Match Officials in Ontario.
This is your guide to practical training sessions and warm up exercises for Match Officials in Ontario. These sessions have been carefully selected for maximum impact. You may add degrees of difficulty
26. FLUTTER KICKS 50 FITNESS ACTIVITIES HEART RAISERS ON THE SPOT MARCH MONTH
MARCH 26. FLUTTER KICKS For small spaces, alternate left and right leg kicks in front of your body. Knees are slightly bent as you kick low and quick. Bend elbows at 90 degree angles and pump slightly
RF-1. High Knee Marching, No Arms Run Form Drills. Improve running and movement technique
High Knee Marching, No Arms Run Form Drills RF- Stand on the doubles sideline with the body relaxed and little or no weight on your heels. Relax the upper body and do not use the arms. Lift the left knee
Performance Training in Football Refereeing Weekly Training Plan
WEEK 41 from Monday 8 th to Sunday 14 th of October Macrocycle IV, week 1 (Training week 19) Performance Training in Football Refereeing Mon. 8 th : * Act. Rec. - 50 recovery session in a fitness centre,
DAY 1. Heavy Bat Rotations 4 sets x 15 seconds
DAY 1 HITTING WORKOUT COMPLETE 1 CIRCUIT Heavy Bat Snaps 2 sets x 15 seconds Hold a heavy bat straight out in front of body. Slowly bring barrel to forehead, then snap back to starting position. Heavy
Performance Training in Football Refereeing Weekly Training Plan
WEEK 13 from Monday 25 th of March to Sunday 31 st of March Macrocycle VIII, week 1 (Training week 43) Mon. 25 th : * Act. Rec. Tr. 163-50 recovery session in a fitness centre. Tue. 26 th : * Low Int.
TITLE subtitle. Session Examples BASIC STAGE
TITLE subtitle Session Examples TRAINING SESSION EXAMPLE Date: Age group: U12 Duration: 90 min Workload (1 to 5): 4 Technical Tactical Physical Psychosocial Receiving to turn Attacking principles Agility
Warm-up 1. Al 4 Bel y Lift 2. Calf Stretch
Warm-up 1. All 4 Belly Lift 1. Position yourself on your hands and knees. 2. Maximally round your spine upward. 3. Tuck your hips under, feel abs engage. 4. Raise knees off floor until they are straight.
Football Association of Wales Professional Licence. Pre-season training programme
Football Association of Wales Professional Licence Pre-season training programme Pre-season training AEROBIC POWER (85 95% Max HR) INTENSIVE ENDURANCE (Interval training) TO INCREASE HIGH-INTENSITY PRESSING
JH Spring Break Workouts
JH Spring Break Workouts Below you will find a five day workout (six for 400-1600) schedule for spring break. We are asking you to do these workouts as faithfully as weather and facilities allow. Do the
U10 COMPETITIVE. 10 Week Curriculum Planner
10 Week Curriculum Planner U10 COMPETITIVE SESSION 1 NASC, Inc. 2002. All Rights Reserved. No part of this publication may be reproduced, copied or transmitted in any form without the prior written consent
COUGAR CROSS COUNTRY
COUGAR CROSS COUNTRY 2016 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE 1 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE
10U/12U PHASE I - CORE & BACK BRIDGE LOG ROLL 10U/12U PHASE I - CORE & BACK BRIDGE LOG ROLL. MOVEMENT Start on all fours in push-up position.
0U/2U PHASE I - CORE & BACK BRIDGE LOG ROLL 0U/2U PHASE I - CORE & BACK BRIDGE LOG ROLL 2 3 4 Start on all fours in push-up position. Rotate hip up towards ceiling lifting left hand and left foot off floor.
Shot Technical Model
Shot Technical Model Progression related to Multi-Events Development (aged 8/9-12 years) can be referenced to Athletics 365. Further technical information can be found HERE Linear Shot - Whole Sequence
12 Week Training Guide
12 Week Training Guide Start slow and easy if you need to take short breaks during your activity that is OK. The goal is to get moving and log the distances that total up to complete a triathlon. Make
MODERN GLOSSARY OF TERMS AND TECHNICAL INFORMATION PREPARATORY
MODERN GLOSSARY OF TERMS AND TECHNICAL INFORMATION PREPARATORY Alternate straight kicks Lying down on the floor, side of body towards front, head in line with body. Hands flat on floor and not touching
Soft-Over-Ball. Exercise Chart.
Lay on your stomach, your head on your hands. Contract your thighs. Press your pubic bone into the mat while lifting your belly-button as if an ice cube was underneath. Place the Mambo Max Soft- Over-Ball
Baseball Training Program
Baseball Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,
TENNIS XPRESS LESSON PLANS
TENNIS XPRESS LESSON PLANS 2 TENNIS XPRESS WEEK 1: DISCOVERING ALL THE SHOTS Week 1 is all about getting active, meeting the other players and having fun. In this session your players will try all the
U19 COMPETITIVE. 10 Week Curriculum Planner
10 Week Curriculum Planner U19 COMPETITIVE SESSION 2 NASC, Inc. 2002. All Rights Reserved. No part of this publication may be reproduced, copied or transmitted in any form without the prior written consent
Basic Movement Patterns Locomotor Skills 1.3
Basic Movement Patterns Locomotor Skills 1.3 Jumping Forward & Sideways & Landing Extending Arms upward upon takeoff Arms Reach Full Extension about head height at lift off Extending the Hips, Knees, and
10U/12U PHASE II - AGILITY & BALANCE LADDER: TAPIOCA 10U/12U PHASE II - AGILITY & BALANCE LADDER: TAPIOCA
0U/U PHASE II - AGILITY & BALANCE LADDER: TAPIOCA 0U/U PHASE II - AGILITY & BALANCE LADDER: TAPIOCA Begin by standing sideways at one end of the ladder with the lead foot directly next to the ladder. Move
Standing javelin. Development Stage: event group development. Outcome of Activity. What-2 Get the Athletes to Do. Equipment.
24 Standing javelin 5m 30m 5m THROW FROM HERE IN DIRECTION OF THE ARROW SAFE WAITING AREA event group development Athletes will be able to perform an overhead pull throw from the Power Position with a
RHYTHMIC FUTURE STARS SKILLS TESTING FOR 2013
RHYTHMIC FUTURE STARS SKILLS TESTING FOR 2013 BODY DIFFICULTY Name of Difficulty Explanation of Critieria Name of Difficulty Explanation of Critieria Points 1) LEAPS Split Leap R&L leg Split Leap R&L leg
AGILITY - MATCH THE MOVE
Name: james.meagher.gda.kilkenny@gaa.ie ACTIVITY 1 AGILITY - MATCH THE MOVE HURLING / FOOTBALL FITNESS EXERCISE This exercise to develop agility skills is generally suitable for players of 4-6 years Divide
BODY BALANCE. Focusing on improved lower body strength, core strength, and overall balance. Warm Up:
BODY BALANCE Focusing on improved lower body strength, core strength, and overall balance Warm Up: Seated Forward big arm circles/backward big arm circles (10 seconds) Forward small arm circles/ backward
Performance Training in Football Refereeing Weekly Training Plan
WEEK 18 from Monday 8 th to Sunday 14 th of May Macrocycle IX, week 1 (Training week 49) As it is important to build up progressively the fitness levels towards the beginning of the season, it is also
PARTNER With all partner stretches: communicate with partner and use caution!!
- warm up prior to stretching - isolate the muscle group to be stretched - move slowly and smoothly into stretch - use proper mechanics and correct alignment - breathe normal - slowly come out of stretch
U10 COMPETITIVE. 10 Week Curriculum Planner
10 Week Curriculum Planner U10 COMPETITIVE SESSION 1 NASC, Inc. 2002. All Rights Reserved. No part of this publication may be reproduced, copied or transmitted in any form without the prior written consent
7 Week Training Guide
7 Week Training Guide Start slow and easy if you need to take short breaks during your activity that is OK. The goal is to get moving and log the distances that total up to complete a triathlon. Make sure
Waxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program
Waxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program Waxahachie High School 1000 N. Dallas HWY Waxahachie, TX 75165 www.waxahachieindians.org Men s Soccer WHS Men s Soccer Waxahachie Independent
CLIMB. make your park your gym. stair workouts just got way more interesting PROGRAMFIT.COM
make your park your gym CLIMB stair workouts just got way more interesting This document corresponds to a video of the same name on programfit.com Skip ahead to page 9 for explanation on how best to use
BOX RUN MARKER CONE DRILLS
1 BOX RUN Box drills are an excellent activity to improve agility and body control. Lay out the cones as per image. Line up group behind the start cone. Groups of 6-8 are ideal for each box pattern. General
Track and Field Summer Training Program. Weeks 1 4: June 27th July 23nd Weeks 5 8: July 25 August 20th Weeks 9 12: August 22 September 20th
Track and Field Summer Training Program Weeks 1 4: June 27th July 23nd Weeks 5 8: July 25 August 20th Weeks 9 12: August 22 September 20th Happy Summer Team! We hope that you are all having a restful,
Performance Training in Football Refereeing Weekly Training Plan
WEEK 3 from Monday 18 th to Sunday 24 th of January Macrocycle VI, week 3 (Training week 33) Performance Training in Football Refereeing Mon. 18 th : * Low Int. - 5 jogging slowly building up to 70% HRmax
Sprint/Speed Training
Sprint/Speed Training By Paul Tramontanas In footy, speed is required over distances from 10m-70m depending on the state of play. This being the case, the full range of distances need to be trained to
Sprinting. Relevant Knowledge** Overall Level. Assessment Criteria. Learning Outcomes
Sprinting 1. coordinate their limbs. 2. be familiar with the starter s order.. swing their arms in rhythm. 1. coordinate their limbs. 2. swing their arms in rhythm.. react accurately to signals.. master
COUGAR CROSS COUNTRY
COUGAR CROSS COUNTRY 017 FALL SEASON SPEED/STRENGTH/AGILITY SCHEDULE MONDAY through SATURDAY cross country team practice attendance is mandatory. PHASE 1 WARM UP & COOL DOWN PROCEDURES BELOW: PERFORMANCE
LOWER BODY REHABILITATION CONDITIONING EXERCISES
LOWER BODY REHABILITATION CONDITIONING EXERCISES GENERAL INSTRUCTIONS: The exercises below are to be performed on your involved and injured leg. Do the exercises slowly and relax between each one. Do not
U14 COMPETITIVE. 10 Week Curriculum Planner
10 Week Curriculum Planner U14 COMPETITIVE SESSION 2 NASC, Inc. 2002. All Rights Reserved. No part of this publication may be reproduced, copied or transmitted in any form without the prior written consent
CRHS Visual Daily Drill
CRHS Visual Daily Drill Revised 4/23/18 #1 Posture Check: Posture is to marching as tone quality is to playing an instrument. When the correct posture is applied every other marching technique and playing
Copyright Notice - IT IS ILLEGAL TO POST THIS DOCUMENT ONLINE
1 Copyright Notice - IT IS ILLEGAL TO POST THIS DOCUMENT ONLINE 2 The material enclosed is copyrighted. You do not have resell rights or giveaway rights to the material provided herein. Only customers
Venue. Equipment. Reference Primary School Curriculum (1999) Physical Education, page 54.
STRAND: Gymnastics CLASS LEVEL: Fifth & Sixth Class LESSON: 6 PAGE: 1 Curriculum Objectives Strand Unit: Movement Perform balancing and counterbalance movements on the mats. Select and link a range of
Planning and Training
TITLE subtitle Planning and Training Director: Claudio Reyna Author: Dr. Javier Perez PLANNING AND TRAINING Index 1. Introduction... 58 2. Principles of seasonal planning for development... 59 3. Week
Nursery Activities. Warm - ups
Nursery Activities Warm - ups Warm-up 1 Bulldog (5 minutes) Mark out an area of 20 metre squared with cones. Choose one player to be on. All other players stand on the end line of the square. They must
Goalkeeper. 10 Week Curriculum Planner
10 Week Curriculum Planner Goalkeeper SESSION 1 NSC, Inc. 2002. ll Rights Reserved. No part of this publication may be reproduced, copied or transmitted in any form without the prior written consent of
For this drill, you need four to six hurdles and at least two cones or other markers (one for the start line, one for the finish line).
Hurdle Acceleration Drill For this drill, you need four to six hurdles and at least two cones or other markers (one for the start line, one for the finish line). Place the first mini-hurdle at a distance
Aquatics Eight-Week Training Plan
Aquatics Eight-Week Training Plan Week 1 Warm up March in place with exaggerated arms to increase the core body temperature before stretching. Shoulder rolls back, then forward. Arm Swings Standing tall
CIRCLE WRESTLING 10U/12U PHASE I - UPPER & LOWER BODY HAND WRESTLING & CIRCLE WRESTLING 10U/12U PHASE I - UPPER & LOWER BODY HAND WRESTLING &
0U/U PHASE I - UPPER & LOWER BODY HAND WRESTLING & HAND WRESTLING SETUP Divide players into partners. Pair up players of similar size. Grasp partner s right hand like a handshake. Place left foot forward
contents QuickStart Tennis Practice Sessions Introduction ages 5 6 practice sessions
contents QuickStart Tennis Practice Sessions Introduction I II practice 1 Controlling the Racquet and the Ball 1 8 practice 2 Learning to Hit the Ball at the Side of the Body 9 16 practice 3 Receiving
Jumpers warm up! jumpropeforheart.ca. Don t forget to stretch! Build your flexibility! Heart health for life! Reach to the sky Hold for 5 seconds
Jumpers warm up! Don t forget to stretch! Reach to the sky Hold for 5 seconds Trunk bends Stretch each side, do not bounce, hold for 5 seconds Build your flexibility! Front leg Stretch each leg, hold for
Camp 3- Net Dominator
Camp 3- Net Dominator FINAL VERSION 2015 NET DOMINATOR Practice Plan- Session 1 Theme of this camp is MATCH PREPARATION Warm-up Drill Objective Time Technical/Game Development Drill Objective Time 2 laps
CONTENTS. Foreword... xi. Introduction How to Use This Book Lower Extremity Strengthening- Hip Extension and Abduction...
CONTENTS Foreword... xi Introduction... 1 How to Use This Book... 2 Hip Extension and Abduction... 3-27 Hip Extension Extension-Sidelying... 4 Bridging-Supine... 5 Kneeling (at Ball)... 6 Kneeling (at
10U/12U PHASE II - AGILITY & BALANCE LADDER: LATERAL 2 IN THE HOLE 10U/12U PHASE II - AGILITY & BALANCE LADDER: LATERAL 2 IN THE HOLE
0U/U PHASE II - AGILITY & BALANCE LADDER: LATERAL IN THE HOLE 0U/U PHASE II - AGILITY & BALANCE LADDER: LATERAL IN THE HOLE Stand sideways at one end of the ladder with one foot directly next to the ladder.
Turn Her On! Training Manual. Rob Brinded 01/12/2010
Turn Her On! Training Manual Rob Brinded 01/12/2010 Everything you need to know to get on with the TURN HER ON Course. Please read manual before watching videos and doing exercices. WARM UP SHAKING EXERCISES
CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT
CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT 2016 KNIGHTS NEVER QUIT!! Coach Jess: jgoodwin359@gmail.com 410-292-6547 2016 JUNE Sunday Monday Tuesday Wednesday Thursday Friday Saturday 01 02 03 04 05
HOCKEY CANADA CORE SKILLS INITIATION
INITIATION Balance and Agility Edge Control Starting and Stopping Forward Skating and Striding Basic stance Figure 8 s forward T-start C-cuts left foot / right Getting up from the ice inside & outside
Mobilising. Mobilising
Shoulder Rehabilitation Exercises (See attached information supplement) P1 of 7 1) Arms relaxed, circle your shoulders by shrugging the shoulders up, then drawing them back, down and forward. 2) You can
Performance Training in Football Refereeing Training Manual
Training Manual WEEK 7 from Monday 13 th to Sunday 19 th of February Macrocycle VII, week 1 (Training week 37) Mon. 13 th : * Act. Rec. Tr. 137-50 recovery session in a fitness centre Tue. 14 th : * Low
ShuttlE. Schools Badminton LESSON PLANS Throw and Hit
Schools Badminton LESSON PLANS Throw and Hit Schools Badminton LESSON PLANS Throw and Hit Badminton World Federation 2011. First published November 2011. Overview 1. Introduction Throw and Hit Before
Walking Tall: Mobility Drills for Seniors
Walking Tall: Mobility Drills for Seniors What is Functional Mobility Training? Selecting exercises that improve the foundation for movement Working in multiple planes Teaching reaction time, decision
BURPEES BURPEES 10U/12U PHASE II - CORE & BACK 10U/12U PHASE II - CORE & BACK
0U/U PHASE II - CORE & BACK BURPEES 0U/U PHASE II - CORE & BACK BURPEES Stand in athletic position: feet shoulder width apart and knees slightly bent. Squat down into a crouched position with hands on
S t r e t c h i n g E x e r c i s e s
Stretches for side of neck: 1. Sit or stand with arms hanging loosely at sides 2. Turn head to one side, then the other 3. Hold for 5 seconds, each side 4. Repeat 1 to 3 times Stretches For the side of
* DO NOT DO AN INCLINE MORE THAN 15 DEGREES - TOO
Week 12 July 29th * See website for list of exercises and video A March Balance 1 x 10 each leg A March, A Skip, A Run 1 x 15yds each way Seated Arm Action 3 x 10 sec. Wall Run - Single Replacement x 6
contents QuickStart Tennis Practice Sessions Introduction ages 9 10 practice sessions
contents QuickStart Tennis Practice Sessions Introduction I II practice 1 Forehands and Backhands with Control 1 10 practice 2 Serving 11 18 practice 3 Returning the Serve 19 24 practice 4 Net Play 25
Shift phrase 3 Notes. Arm/ Head gesture Torso Guidance. Beat/ Bar Support Leg gesture and/or direction. Standing feet together facing DSR
Shift phrase 3 Notes Beat/ Bar Support Leg gesture and/or direction Starting position Weight centred evenly between both legs; DSR Standing feet together facing DSR Arm/ Head gesture Torso Guidance Arms
Speed. Agility. Year 2. Quickness S A Q. Jump. Sprint. Balance
Speed Agility Year 2 Quickness Jump S A Q Sprint Balance Speed Agility And Quickness Objectives Use the balls of feet to complete equipment. Use good balance through ladder drills. Look forward when using
D SCORE + E SCORE = TOTAL SCORE SPECIAL OLYMPICS GAMES LEVEL 2 FLOOR EXERCISE - PANEL D ARTISTIC COMPULSORY ROUTINE JUDGING SHEET
D SCORE + E SCORE = TOTAL SCORE 2012-2019 SPECIAL OLYMPICS GAMES LEVEL 2 FLOOR EXERCISE - PANEL D Identified Skills Value Performed? (Check) Bonus 1. Start in corner, turn 90 and perform a side chasse
U12 RECREATIONAL. 10 Week Curriculum Planner
10 Week Curriculum Planner U12 RECREATIONAL SESSION 2 NASC, Inc. 2002. All Rights Reserved. No part of this publication may be reproduced, copied or transmitted in any form without the prior written consent
TRACK AND FIELD STUDY GUIDE
TRACK AND FIELD STUDY GUIDE I. TRACK EVENTS Dash sprint Staggered Start runners line up on different lines to equalize the distance around the track Pace spreading out your energy for a longer race in
Instructions for the Summer Workout Packet
Instructions for the Summer Workout Packet Basic Instruction Playing field hockey should be a priority and you must do your best to play as much as possible The workout packet will prepare you to be fit
Matt Kellett - Fleetwood Girls Basketball 1 B A S K E T B A L L INDIVIDUAL SKILLS WORKOUT
Matt Kellett - Fleetwood Girls Basketball 1 B A S K E T B A L L INDIVIDUAL SKILLS WORKOUT SUMMER 2012 Matt Kellett - Fleetwood Girls Basketball 2 B A S K E T B A L L Table of Contents I. Introduction page
LEVEL 1 SKILL DEVELOPMENT MANUAL
LEVEL 1 SKILL DEVELOPMENT MANUAL Lesson Manual D A Publication Of The USA Hockey Coaching Education Program The USA Hockey Coaching Education Program is Presented By 1. Proper Stance: LESSON D-1 SPECIFIC
Referee Injury Statistics
Referee Fitness Referee Injury Statistics The authors collected data on 74 referees, 30 of whom were center officials and 44 who were AR s. Officials suffered 102 injuries during that season. Center officials
Discus Technique: Basic Technique A Technical Analysis Grip Fork Gr Purpose: To provide control over Discus is held with Discus is held
Discus Technique: A Technical Analysis Sandy Fowler University of Michigan Assistant Track & Field Coach Grip Purpose: To provide control over the implement throughout the spin. To provide for a proper
Start: Stand with feet slightly wider than hip-width and knees bent in a slight squat position.
Squat with Side Tap Start: Stand with feet slightly wider than hip-width and knees bent in a slight squat position. Movement: Keeping the standing leg in a squat position, straighten the other leg out
Discus Technical Model
Discus Technical Model Progression related to Multi-Events Development (aged 8/9-12 years) can be referenced to Athletics 365 stages Red, Yellow & Green Whole Sequence Preparation Momentum Building Delivery
Flexibility Assessment
Flexibility Assessment Name 1. For each area of flexibility record your score as either 1, 2 or 3, depending on which one of the criteria you were able to meet. (See flexibility lab sheets) Area of Flexibility
MEN S BOX SPRINTS DRILL
MEN S BOX SPRINTS DRILL DRILL SPECS: Drill Theme: Conditioning Field Location: Attack Zone Time Needed: 10 Min Drill Style: Conditioning Field Position: Offense, Defense, Midfield, Goalie Skill Level:
Move in the Goal Circle.
Move in the Goal Circle. Goal Circle Drill using all players. Move to new position! 1.Pass and dodge to new position in the circle to receive net pass. Use all players outside circle. Last pass, have a
1. BALANCE. KNEELING FORWARD TO STAND BACKWARDS Stand backward with static arm position.
Technical Exercises Seniors 3* (Ref. Guidelines for Judges) Effective 1 January 2019 Two of the five exercises were reviewed by the FEI Vaulting Technical Committee and will be replaced for Vaulting season
U14 RECREATIONAL. 10 Week Curriculum Planner
10 Week Curriculum Planner U14 RECRETIONL SESSION 1 NSC, Inc. 2002. ll Rights Reserved. No part of this publication may be reproduced, copied or transmitted in any form without the prior written consent
A Publication Of The USA Hockey Coaching Education Program The USA Hockey Coaching Education Program is Presented By
LEVEL 1 SKILL DEVELOPMENT MANUAL Lesson Manual B A Publication Of The USA Hockey Coaching Education Program The USA Hockey Coaching Education Program is Presented By LESSON B-1 SPECIFIC OBJECTIVES 1.
Basic Offensive Fundamentals
Basic Offensive Fundamentals Footwork Developing proper footwork will help with each player s balance and quickness while on the court. Emphasizing the importance of footwork from the beginning of the
MOVEMENT FLOW SEQUENCING A REFORMER CADILLAC AND WUNDA CHAIR REFORMER
MOVEMENT FLOW SEQUENCING A REFORMER CADILLAC AND WUNDA CHAIR REFORMER CROSSED LEG HIP OPENING Lie on carriage. Place feet on footbar. Cross one leg over the other. Extend and straighten leg keeping other
MAGIC CIRCLE : Creating Rotation & Flow IDEA Session #702 Shoulder Warm Up Beginning Position
MAGIC CIRCLE : Creating Rotation & Flow IDEA Session #702 Shoulder Warm Up Stand with feet together- circle in hands 4-8 of each kind Lift circle to shoulder level. Lift overhead. Lower to shoulder level.
Level 1 Vault STRETCH JUMP ONTO A RAISED MAT SURFACE (A MINIMUM OF 16 ) AND THEN HANDSTAND FALL TO STRAIGHT LYING POSITION ON THE BACK
Level 1 Vault The gymnast may perform the vault (both skills) two times. Each phase of the vault is worth 5.0 points with the score of each phase added together. The highest total score of the two vaults