Transcript Slide 1

Future
Champions
Open Here
INTRODUCTION
Thank you for attending the testing
session at Teesside University as part of
the Future Champions programme.
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This booklet has been designed to
show you some exercises that can be
completed at home or with your
coach(es) to help improve your test
scores. This will help improve your
movement ability as an athlete and can
help to improve your performance and
prevent injury.
A combination of these exercises can
be used as a warm-up prior to any
activity.
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The testing was carried out so the
strength and conditioning coaches at
the University could assess the level of
fitness and movement abilities that
you are currently at.
This booklet contains instructions on
how to perform the exercises and also
a video demonstration so you can see
exactly how to complete the exercises
correctly.
There is also a section for both parents
and coaches
This booklet is the intellectual
property of Teesside University and
should not be replicated or
reproduced in any way
EXERCISE
INTRODUCTION
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STRENGTH
Strength is about how much force you can
generate. For any sport, the more force
you can generate, the faster/stronger
you’ll perform.
All the strength exercises in this book, use
your bodyweight and require very little, if
any equipment.
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The exercises in this booklet are aimed to
improve the 4 main areas related to your
level of fitness: FLEXIBILITY
Flexibility is an important part of fitness. If
the muscles surrounding a joint are able to
stretch, there will be an increase in the
range the joint can move through. This can
then be strengthened and you will be able
to generate a force through a greater
range. A greater flexibility can help to
reduce the risk of injury, as the joints are
able to move more.
MOVEMENT / BALANCE
These are movements such as the squat, and
inline lunge. These fundamental movements
are really important in all sports, as most
sporting movements will include an element
of these when you are performing them. It is
important for the body to move properly to
help reduce chances of injury and increase
performance.
CORE STABILITY
Core Stability is your ability to use the
muscles around your trunk and pelvis to
maintain good body posture throughout all
sporting movements. This is important
because without this, your body control will
be reduced and performance of exercises
and sporting movements (especially new
ones) could lead to injury.
EXERCISE SELECTION
Whilst everyone should start at
bronze level, your testing score will
determine your rate of progress.
Ideal for those scoring 1 or 2
on most of the tests
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Ideal for those scoring 4 or 5
on most of the tests
You may be different levels
depending on the exercise
and test
(If you have more than 3 scores of 1 you may need to
see Julie Sparrow (physiotherapist) to ensure there
are no underlying problems causing these low scores).
The exercises have been placed in an
order that is easy to follow and can
be used as a workout. However, they
do not need to be completed in this
order.
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Ideal for those scoring 3 or 4
on most of the tests
For all of the exercises in the booklet
start at the first level. If you are able
to perform the exercise for the
time/number shown three times then
you can progress onto the next level.
Some exercises are
more advanced than others, please
do not try these unless you are
confident you can perform all the
other exercises easily and technically
correct!
Contents
Notes:
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These are all basic exercises that
underpin athleticism in all sports.
It is critical that you become
masters basic skills and
movements to enable you to
progress in sport.
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 Example page
 Warm-up: Activate Muscles
and Mobility Exercise
 Caterpillar walk outs
 Lunges
 Squat Dips
 Glute Circuit
 Planks
 Plank-ups
 Nordic Curls
 Side Planks
 Press-ups
 Hop and Stop
Acknowledgements
If you require help in learning
these movements then please
contact Matthew Wright
([email protected]) or come to
the Future Champions evening
sessions.
Example:
Instructions
Progressions
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Video of Exercise
Main Focus of Exercise
MOVEMENT / BALANCE
STRENGTH
FLEXIBILITY
CORE STABILITY
ACTIVATE MUSCLE
& MOBILITY EXERCISE
THORACIC MOBILITY
Keep your hips still
when performing
this exercise. The
movement should be
coming from your
mid- to upper- back.
Repeat 3 x 5 each
side.
Lying prone on a bench squeeze your
shoulder blades together and move hands
high into a “Y” position & then “T” & “W”
Repeat 3 sets of 5 reps in each position.
WALL ANGELS
Your back, shoulders, elbows and hands should
touch the wall. Your lower back will have a
natural curve (should be able to fit a hand
between lower back and wall). Maintain this
position throughout movement (don’t arch
back!) Repeat 3 sets of 15 reps
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YTWs
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ANKLE TAPS
Start against a wall.
Keep the heel of your
front foot on the floor
and tap the wall with
your knee. If it is easy,
move your foot slightly
further away from the
wall. At the point your
heel comes off the
floor you have gone too
far. Repeat 3 x 15 reps.
WALKOUTS
•Start at the top of a press-up position: Tighten
your core and pull your shoulder blades
together
•Keeping your legs straight walk them in
towards your hands. Press your heels down to
feel a stretch. As this starts to become slightly
uncomfortable pause, then start to walk your
hands back out again into a press up position.
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Progressions
•Perform the above exercise for 5 reps (see
video)
•Perform the above exercise, but once in the
press up position drop to your knees and
perform a half press up (see video). Try 5 reps
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•Try to keep your hips as still as possible .
Imagine your hips are car headlights, they
should always point straight forward (i.e. Not to
the side)
This exercise will improve
FLEXIBILITY
MOVEMENT
CORE STABILITY
STRENGTH
•Perform the above exercise, but once in the
press up position perform a full press up, chest
to the floor (see video) Try 5 reps.
LUNGES
•Stride out into a lunge position.
•Lunge straight down so your back knee is about
1 cm above the floor pause and return.
•Throughout the movement always push through
your heel and lunge back up.
Levels of Progression
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•When these are perfect, step into your lunge as
shown on the video. Try backwards lunges too. (5
to 15 reps each leg)
•The next progression is to go around the clock,
front, front-diagonal, side, back-diagonal, back
and the same on the other side (See video)
•Try increasing tempo and speed or starting with
your lunge leg high off the ground.
•When perfect add load (e.g. Medicine Ball or
Kettle bell).
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•Start with both feet in a lunge position and move
up and down on the spot: (try between 5 and 15
reps each leg).
This exercise will improve
MOVEMENT / BALANCE
STRENGTH
FLEXIBILITY
CORE STABILITY
SQUAT DIPS
•Start in a squat position. Feet aprox. shoulder
width. Grip the floor with feet and spread it
out underneath you, squeezing your bum.
•Maintain an upright posture (chest out &
shoulders back). Sit back & down into a squat
•Then you are going to dip back onto each leg.
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•Always maintain weight on the back of your
foot. You should not feel this in your knees.
Levels of Progression
•If you cannot hold this position, start higher
up in a squat position, so your hands are at
about knee level. (See video) (Try holding for
30 seconds)
•The next progression is to go down lower into
the squat; your hands should be at mid-calf.
(Try holding for 30 to 60 seconds)
•The next level is to go as you as you can,
keeping control of the position; your hands will
be at ankle level. (See video) (Try holding for
30 to 60 seconds)
This exercise will improve
MOVEMENT / BALANCE
STRENGTH
CORE STABILITY
FLEXIBILITY
GLUT CIRCUIT
•Start lying on your side, in a straight line and
then bend your knees and hips in front of you,
keeping one leg on top of the other.
•Place your thumb on the front of your hip on
the bony part and then spread your fingers out
over the side of your leg.
Progressions
•Perform the above exercise 15 times
•If you can perform the above exercise for 15
reps, try performing then 15 reps and then
straighten out your legs and keeping your hips
in line with your body, move your top leg up
slowly. Ensure that you do not arch at your side.
Try 10 reps.
•Once you can perform the 15 reps knees bent
and 10 reps straight legs, keep the top leg
straight and write your full name with your foot.
Once this becomes easy put a band around the
top of your knees for the first part of the
exercise.
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•Then keeping your ankles together, slowly
open your knees, without letting your hip roll
backwards. This movement will only be small!
This exercise will improve
STRENGTH
CORE STABILITY
PLANKS
•Start on your forearms with your elbows
directly under your shoulders; up on your
toes and a straight line from your shoulders,
through your hips, knees and ankles.
•Good posture essential, tight core, neutral
lower back position, shoulder blades nipped
in. Squeeze your bum tight. Breath!
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•If you are unable to hold the position, or
you fell pain in your back then, start on your
knees instead of your toes. (See video) (Try
holding for 30 seconds)
•Start on your toes and hold this position.
(See video) (Try holding for 30 seconds)
•If this is easy and you can hold the above
position for 3 sets of 60 seconds, try lifting
one leg off the floor and maintaining the
same position. (See video) (Try holding for
30 seconds)
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• Should feel this in core NOT lower back.
Levels of Progression
This exercise will improve
CORE STABILITY
STRENGTH
MOVEMENT / BALANCE
PLANK UPS
•This is a dynamic progression of the plank, the
same rules apply with regard to posture.
•If you are struggling with Planks do not
attempt plank ups.
• Tight core, shoulder blades in and maintain
neutral position in lower back throughout.
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•Keep your hips as still as possible when
performing this movement!
Levels of Progression
•Instead of being on your toes, start on your
knees. Make sure there is still a straight line
from your shoulders to your knees. Keep your
hips down! (Try 5 to 10 reps)
•When these are perfect , progress the
movement onto your toes. (See video) (Try 10
reps)
•The next progression is to have one leg off the
floor (not too high off the ground) (Try 5 to 10
reps)
This exercise will improve
CORE STABILITY
STRENGTH
MOVEMENT / BALANCE
NORDIC CURLS
•For this exercise you will need a partner. Start
on your knees with your partner holding firmly
onto your lower leg (just above your ankles).
•Keeping a straight line from your knees
through your hips to your shoulders, slowly
lower yourself from your knees towards the
ground.
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Progressions
•Perform the above exercise 5 times (see video)
and walk your hands back to the start position
•Try performing 8 reps of the above exercise,
but try and push yourself back up to the start
position
•Try to perform 10 reps of the above exercise.
Try to lower yourself to the ground in 5 seconds
and then push back up.
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•Make sure you put your hands out in front of
you to ‘catch’ yourself.
This exercise will improve
STRENGTH
CORE STABILITY
SIDE PLANKS
• This exercise requires a straight position
through the centre of your body.
•You need to tighten your core area before
moving into the position and hold tight
throughout.
•Rest your hand on your thigh, keep your head
in line with you body and then lift your hip off
the floor and maintain this position.
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•Perform the exercise from your feet (see
video). Maintain for 30 seconds
•Perform the exercise from your feet and lift the
arm rest on your thigh to above your head. (see
video). Maintain for 30 seconds.
•For each progression, you can increase the
time if it gets too easy. Try a 10 second increase
each time until you can perform each
progression for 1minute and 30 seconds
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Progressions
•Start in the above position. Then bend from
your knees and perform the exercise from your
knees (see video). Maintain this position for 30
seconds.
This exercise will improve
CORE STABILITY
STRENGTH
PRESS-UPS
•Start with your hands directly under your
shoulders, but just outside shoulder width. You
will be on your toes with a straight line from
your shoulder through to your toes.
•Maintain this position and slowly lower you
body to the ground, until your chest touches
the floor, then push back up using your upper
body to the start position.
•If you find the above exercise too hard, start
with on your knees instead of your toes. (See
video) Keep your upper body in the same
position and try 10 reps
•The next progression is to perform this
exercise from your toes for the down phase,
then go onto your knees and push up from
your knees (See video) (Try 10 to 15 reps)
•The next level is to perform a full press-up; on
your toes lower yourself to the ground and
then push back up.
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Levels of Progression
This exercise will improve
STRENGTH
CORE STABILITY
MOVEMENT / BALANCE
HOP ‘N’ STOP
•Start with your feet hip width apart in a half
squat position.
•Swing your arms back, bend your knees and
swinging your arms through, jump forwards
and land on two feet.
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•Use your gluts throughout the full movement,
including the landing to prevent your knees
from falling in.
•Try to land as quietly as possible
•Start on two feet and land on two feet
This exercise will improve
•Start on two feet and land on one foot
MOVEMENT / BALANCE
STRENGTH
•Start on one foot and land on one foot
CORE STABILITY
Acknowledgements
Teesside Sport
Teesside University
Tees Valley Sport
Beth Davidson (British Fencing)
Jessica Russon (Elite 1500m runner)
Karina Le Fevre (Elite table tennis player)
Ben Wears (Elite 20 km race walker)
Victoria Evans (Research Assistant – Teesside University)
Julie Sparrow (MSc) Lead Physiotherapist
Mihkel Laas (Strength and Conditioning coach)