SAMPLE ATHLETES TRACK, PLYOMETRICS AND MEDICINE BALL TRAINING.

Static warm up – selection from attached sheet

Followed by –

Dynamic warm up – selection from the following list

Step drills, defined below,

Jog fwd

Jog reverse

Sideways, left , right and alt

Bum kicks

High knees, slow steps for balance, rythm

High knees lift forward

Inside, outside knees

“apache” rhythm drills

“goose steps2 rhythm drills”

Steps along line, same side, across

Cross steps, left and right

Sideways, easy hops, step drills, 75% sprint over 25 metres

60 metre power routine.

Set 1 – 3 x 50% sprints

Set 2 – sideways (x2), 4 steps – 1 stride, backwards run, 75% sprint

Set 3 – sideways (x2), 4 steps – 1 stride, backwards run, 75% sprint

Set 4 – sideways (x2), 4 steps – 1 stride, backwards run, 75% sprint

Set 5 – 3 x 100% sprint

60 metre speed routine

Set 1 – 6 x 50% sprints (strides)

Set 2 – 3 x 75% sprints (strides)

Set 3 – 3 x 100% sprints

30 metres speed test

as test quadrathlon, 30 metres against the clock – 3 sets

Foot Speed

Fast steps across a line – up to 20 reps x 3

Fast steps across 2 lines – up to 15 reps x 3

Plyometrics – power bounding

Set 1 - standing long jump (x6) for “landing” practice

Set 2 - 3 standing jumps for distance (x6)

Set 3 – two footed bounds over plyo hurdles

Set 4 - assorted jumps including triple jumps, with varying numbers of hops and steps, hhsshh…, sshhss…, shshsh…etc., over 30 metres

Set 5 - left and right leg hops over 25 metres – forwards

Set 6 - left and right leg hops over 25 metres – backwards

Bounds for height

Hill runs

Star jumps, squat jumps

Plyometrics tests

standing long jump for distance against the tape, as test quadrathlon – 6 attemps

three two footed jumps for distance against the tape, as test quadrathlon – 3 attempts

Medicine ball routines

Note – remember we are developing power, so keep med ball to an appropriate light weight – work explosive speed. No more than 3Kg for javelin and discus but hammer throwers performing vertical throws with d ball can go to 4Kg.

Javelin

Schwanbeck exercise

On one knee, two arm overhead fwd throws

Kneeling, two arm throws

Triceps

Triceps with sit ups

Ball throw into net – right and left hand

Series of rotator cuff throws

Two arm throw with rear leg isolation

Two arm throw with front leg isolation

Discus

D ball into net

Give and take (rotation) – 2 athletes working together, back to back.

Hammer

High right and left handed throws overhead with d ball (4Kg)

Common exercises for all events

Overhead throws (3Kg)

Underarm thows (3Kg)

Crunches (2Kg)

Chest pass, standing (2Kg)

Chest pass, with bound, (2Kg)

Chest pass, sitting, feet off floor (2Kg)

D ball, single lifts from ground (2Kg)

Overhead shot for distance

as test quadrathlon – 6 attemps

Agility module (a) – as step drills over 30 metres

Jog fwd

Jog reverse

Sideways, left , right and alt

Bum kicks

High knees, slow steps for balance, rythm

High knees lift forward

Inside, outside knees

“apache” rhythm drills

“goose steps2 rhythm drills”

Steps along line, same side, across

Cross steps, left and right

Agility module (b) – one and two footed bounds along a line

Ski-ing along line

Two feet, forward abd backwards

Right leg, fwd and back

Left leg, fwd and back

Hop scotch

Floor exercises – as selected from “homework” sheet

5BX - Royal Canadian Air Force

Press ups, wide and narrow

Power press ups

Crunches

Squat jumps, star

Back-rotators, hypers, prone leg raises

Alphabet

Shoulder specific exercises

Gambetta

Mobility work with javelin – several exercises

Stretch rotator cuff

Shoulder strength including rotator cuff exercise

s

Shoulder blade exercises

Serratus Anterior

start in a push up position allow your shoulder blades to come together in the back and then push them forward as far as possible without unlocking your arms.

Middle Trapezius

lying prone (face down), position your arms abducted to 90 degrees (make a T with your arms straight out). With your thumbs pointing towards the ceiling, keeping your shoulders down and relaxed (no shrugging), move your thumbs towards the ceiling and then hold and let down slowly. You should feel your shoulder blades touch and then slide laterally as you lower your hands.

Lower Trapezius

lying prone, position your arms at a high three quarters position ("Y" position). With your thumbs pointing at the ceiling, raise your arms and then hold and lower slowly. You should feel your shoulder blades slide down your back and then back (hard to feel, but if you do it right you will feel the burn on the bottom of your shoulder blades).

Rhomboids

lying prone in a T position (slightly lower T). Now the thumbs are pointing towards the floor. Same movement pattern as described above.

Core strength exercises

Prone Bridge

Face down - support on tips of toes and elbows - maintain a straight line from heels to head – exercises anterior and posterior muscle groups of the trunk and pelvis.

Lift left arm

Lift right arm

Lift left leg

Lift right leg

Lateral Bridge

Start on your side and press up with your right arm - form a bridge on your side and maintain a straight line from hand to foot. Resting on elbow will increase the difficulty - exercises abdominal obliques and transversus abdominus.

Repeat o

ther side

Supine Bridge

On the back - raise hips so that only head, shoulders, and feet are touching the floor - gluteal muscles.

Pelvic Thrusts

On the back with legs bent vertically 90 degrees at the hip - . lift hips slowly off the floor vertically - lower hips to the floor.

Russian Twists

Sit on floor with hips and knees flexed to approximately 90 degree angles – swing medicine ball/dumbbell and swing to the and left and keep hips from rotating with the shoulders. Keep med ball near the thighs.

Good Mornings

Barbell across shoulders, stand erect with knees slightly bent and feet about shoulder width – bent forward at hips with back straight and knees about 20 degrees, to where upper body is horizontal – return to standing position.

Dumbell Lunges with Crossover

From standing position, light dumbell or d-ball held in both hands above head, lunge forward with right foot and swing dumbells across to left of body. Return to standing. Repeat movement with dumbells swing to right. Allow arms to bend as dumbell approaches hips.

Lat Pull Downs

use suitable weights machine in weights room

Squats

see weight training section

Crunches and crunch variations

Regular lunges with barbell

Chin-ups

SAMPLE MEDICINE BALL EXERCISES FOR CORE STRENGTH

Kneel to Push Ups

Kneeling position, holding medicine ball at chest level, keeping torso erect, chest press the medicine ball to a partner or a wall, and as ball is pushed forward drop your hands to the floor and immediately complete a push-up.

Single Leg Chops

Stand on right leg with arms extended holding the medicine ball up and to the right. Bring medicine ball down in a wood chopping motion towards the left foot. During this motion switch feet so the left foot is now on the ground and right foot is off the ground. Alternate each side.

Slams

Standing with feet parallel and knees slightly bent, pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible. Catch the ball on the bounce from the ground and repeat.

Figure of Eights

Hold medicine ball with your arms extended over your right shoulder. In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot. Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot. Bend at the knees to complete this.

Medicine Ball Lunge Crossovers

Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest. Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.

Russian Twists

Stand with feet hip-width apart. Hold medicine ball with both hands and arms only slightly bent. Swing ball over to the right hip and forcefully swing ball forward and around towards the left side. Reverse back in the opposite direction. Keep the stomach drawn in to maximize proper usage of muscle.

Single Leg V-Ups

Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling.

Medicine Ball Obliques

Lie on your back and raise your legs with your knees bent. Holding a medicine ball between your knees rotate your legs to the side and then return to the starting position. Repeat to the other side.

Reverse Curls

Lie with back on floor or bench with hips flexed at 90 degrees and feet in air holding onto a medicine ball. Position arms at sides with palms down on floor. Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.

CORE STRENGTH TEST

Start in plank position and hold for 60 seconds

Lift left arm off the ground and hold for 15 seconds

Return left arm to ground

Lift right arm off the ground and hold for 15 seconds

Return left arm to ground

Lift left leg off the ground and hold for 15 seconds

Return left leg to ground

Lift right leg off the ground and hold for 15 seconds

Return right leg to the ground

Lift left leg and right arm off the ground and hold for 15 seconds

Lift right leg and left arm off the ground and hold for 15 seconds

Return to plank position and hold for 30 seconds

RESULTS – complete the test successfully means that you have good core strength.

Warm down – as attached sheet