Volleyball Champions Program Level 1 Pre Court Mobility, Stability and Activation.

Slides:

Advertisements

Similar presentations

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.

Advertisements

The Program Warm-up Dynamic stretching Plyometrics/agility Strength

90/90 Hamstring Guide Main Muscle: Hamstrings CLICK TO ENLARGE

Pre-Work Exercise Some basic steps to stretch and prepare for work in an effort to reduce sprain and strain injuries.

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.

SUN SALUTATIONS. SUN SALUTATIONS MOUNTAIN POSE EXTENDED MOUNTAIN (Baby Back Bend) FUNCTION – postural alignment; spinal extension Breath – inhale Body.

Session 4 Getting Out there. Warm Ups  Gradually increasing blood flow and muscle anD joint temp will improve comfort and reduce risk of injury.

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.

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.

Fitness Circuit Mrs. Arland. Circuit Instructions Take your resting heart rate. A healthy range is between beats per minute. Jog anywhere from.

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.

Core Training- Easy Routines To Do Anywhere, Any Time Jennifer Butcher Fitness Instructor Washington State School for the Blind.

All About Stretching Going for the 3 Increases: Increase in Health, Increase in Happiness & Increase in Energy Strategies for Success in Health Management.

Yoga – Body Poetry Roylco® Standing Poses for the classroom.

Shoulder Circles While seated or standing, rotate your shoulders backwards and down in the largest circle you can make.

Flexibility for Runners. “The more flexible the athlete is, the better the athlete can become.” Greg Welch.

Physiotherapy c Massage Therapy c Exercise Therapy c Yoga

Volleyball Champions Program Level 3 Pre Court Mobility, Stability and Activation.

EXERCISE 1: High Jumper STARTING POSITION: Regular stance, knees slightly bent, body bent forward at waist, arms pointing to rear. Fingers and thumbs extended.

Warrior Princess Arm muscles, abdomen, buttocks and legs are exercised here. Stand with legs wide apart, right foot pointing right, ankle in the line.

Stretches for the Back Expected Results: Reduce fatigue and improve back comfort. Reverse the Curve: (for back and hips) While standing upright with feet.

 A cognitive behavior strategy in which muscles are alternately tensed and then relaxed in a systematic fashion.  Ignoring all uncomfortable sensations.

Stretch-N-Go Developed by the City of Austin Resource and Recovery Department.

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.

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.

Volleyball Champions Program Level 2 Pre Court Mobility, Stability and Activation.

Volleyball Champions Program On Court Level 1 On Court Dynamics, Balance and Armswing.

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.

Stretches for the Back Expected Results Reduce fatigue and improve back comfort. Reverse the Curve (for back and hips) While standing upright with feet.

Fitness Circuit Mrs. Harmer

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,

8 th Grade Jr. Chiefs Baseball.  Stretching - (2 cones - 15 yards apart) 1.Light jog 2 reps back and forth 2.Walk on toes while swinging arms in a circle,

Be Totally You Strength & Conditioning. Circuit One (5 Minutes)

Move In A Minute Jalaa Kuberski Worksite Wellness Health Educator.

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.

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.

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.

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.

Patty Pound Program The 10 Minute Exercise Plan. Start by walking 5 minutes at quicker pace than previously. Exercise –All exercises should be performed.

Click to Enter. Circuit 1Circuit 2Circuit 3 Circuit 4Circuit 5.

Safety on Call STRETCHING. Safety on Call 1.Poor posture 2.Poor physical condition 3.Improper body mechanics 4.Incorrect lifting 5.Extra abdominal weight.

As well as a players technical and tactical development, their physical development is paramount if they are to progress later in their footballing career.

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.

1A. STRETCHES SCORPION STRETCH STRAIGHT LEG DEADLIFT

15 Minute Workout while at your desk …a healthy workplace initiative.

Resistance Training Weights/Bars/Bands. Safety Know your limitations – no heavy lifting Control weights/bar/band at all times Use a safe lifting speed.

EXERCISE DESCRIPTIONS DHS VOLLEYBALL SUMMER WORKOUT.

2014 Gymnastic Shapes Key Vocabulary Straight shape Star shape Pike shape Ball shape Straddle shape Front support Back Support Dish Arch Side support.

Mobility and Stability for Streamlining Diane Elliot England Programmes.

Core Muscles Strengthening Exercises By Dr.Hardik Patel Head Of Department(Physiotherapy) Fortis Hiranandani Hospital.

Sports Medicine: Physical Fitness. 1. Review guidelines for muscular endurance exercises 2. Design a circuit training program to develop muscular endurance.

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.

CORE EXERCISES. Alternating Human Arrow Starting in the same position as the human arrow, raise the left arm and right leg off of the floor. Keep the.

“Climb to Glory” 1 UNCLASSIFIED //FOUO Dynamic Warm ups (DW)

Exercises used and adapted by permission of Boston University Matter of Balance Exercises.

Situps/Curl-Ups Reminders: Refinement: Extension:

General strength development (complete 1-3 times per week)

Activity 1 30 Two Feet Jumps.

Circuit Training Stretches Long adductor stretch

Workplace Stretching Program

Wellness Stretching - Recommended to stretch all major muscle groups (demonstrated below) at least 4 hourly to help improve flexibility, reduce muscle.

Agilities, Stretching, and Strengthening

Exercise Class With David Branch.

Balancing on 1 foot arms stretched to the ceiling

Station Ideas Print and laminate these stations or create your own based on your school’s equipment and students’ needs.

THE SQUAT Feet shoulder width apart with knees soft

1A. STRETCHES SCORPION STRETCH STRAIGHT LEG DEADLIFT

THE SQUAT Feet shoulder width apart with knees soft

Presentation transcript:

Volleyball Champions Program Level 1 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 Shoulder Lift 5 second holds 50-75% intensity “pinching” shoulder blades together

T.... W repetitions each Warm up the whole shoulder area

Y.... L.... Focus on the shoulder blade Keep neck muscles relaxed

Plank– Alternating knee lift Hollow the tummy Contract glutes to drive hips straighter

Side Plank from Knees Right Straight line Shoulder – Hip – Knee Straight posture

Bridge Both Feet Hollow the tummy / keep low back flat Contract glutes to drive hip forward

Side Plank from Knees 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 to Toes Fully extend the hips Finish on toes

Batman Squat to Toes Mimics approach jump Fully extend hips

Single Leg Squat Right Knee doesn’t go past toe Knee centred over 2 nd toe

Single Leg Squat 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