Академический Документы
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Plank
Side plank
Lie on one side, ensuring the top hip is above the bottom hip.
Keep the elbow under the shoulder. Lower under control and
repeat on opposite side.
Bridge
Lie on the floor with your knees bent and feet flat on the floor.
Squeeze your gluteals and then push your hips up until there
is a straight line through knee and hip to upper body and
shoulders remain on the floor.
Superman
Kneel on the floor and place your hands below your shoulders
and knees below your hips.
Lie on your side with your top hip above the lower hip.
Brace the abdominals and lift the top leg slowly up and down.
Oblique crunch
Lie on your back with your right ankle resting on your left knee.
Lie on your back with knees bent. Brace your abdominals and
lift your legs up straight in the air to an angle of 45 degrees
keeping you back on the ground.
Keeping one leg in the air, slowly lower the other down to the
floor. Only go as far as you can until you feel the lumbar spine
start to move.
Keep bracing the abdominals and then lift the leg slowly back
up. Repeat with the other leg.
Lie on your back with arms out to the sides. Lift your legs straight up in the air until the hips are at 90
degrees. Keeping your legs straight and maintaining the hip angle, rotate the legs to one side. Go as
far as you can keeping your upper back and shoulders on the floor. Bring the legs to a halt, pull them
back up to the start position and then over to the other side.
Walking on Toes
Aims - develop balance and strengthen the lower leg muscles (reduce shin splints)
Amount - two repetitions over 20 to 30 metres
Action - walking on the balls of the feet - free leg to be lifted so that the thigh is parallel with
the ground, lower leg vertical and the toes dorsi flexed (this end position can be held for a
second or two to develop balance and a feel of the free leg position)
Walking on Heels
Aims - develop balance and strengthen the lower leg muscles (reduce shin splints)
Amount - two repetitions over 20 to 30 metres
Action - walking on the heels of the feet - free leg to be lifted so that the thigh is parallel with
the ground, lower leg vertical and the toes dorsi flexed (this end position can be held for a
second or two to develop balance and a feel of the free leg position)
Leg Cycling
Aims - develop correct leg sprint action and strengthen hamstring muscles
Amount - 10 to 20 seconds on each leg
Action - stand next to a wall or rail that you can hold to maintain balance, stand tall, brace the
abdominals, stand on the leg nearest the wall, lift the thigh of the other leg so it is parallel with
the ground, the lower leg vertical and toes dorsiflexed, sweep the leg down and under your
body, pull the heel up into the buttocks, cycle the leg though to the front, pull toes up, bring
upper thigh through to be parallel with the ground, extend the lower leg and commence the
next cycle
Leg drives
Butt Kicks
Aims - develop correct leg sprint action in the mid section following the drive off the rear leg
Amount - two repetitions over 20 to 30 metres
Action - fast leg movement on the balls of the feet - drive the knee up and bring the heel to the
underside of the backside and the thigh parallel with the ground
Skips
Aims - to develop correct leg and foot action in preparation for the foot strike
Amount - two repetitions over 20 to 30 metres
Action - skipping on the balls of the feet - free leg to be lifted so that the thigh is parallel with
the ground, lower leg vertical and the toes dorsi flexed
Skip Claw
General Drills
Approach Drills
Hop Drills
Step Drills
Using only the hop and step, set the take off point so that the athlete lands in the sand pit
Extend the take off point to force a longer step
Set up a grid for a series of standing hop-steps where each succeeding hop-step is a little
longer
Jump Drills
Stand with both feet together and take one step and jump into the pit
Using a six stride approach, just do the step and jump phases, concentrate on the drive of the
jump foot trying for maximum height during the jump
Using a six stride approach, just do the step and jump phases, concentrate on the arm action
Complex Training