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Exercise Ball Routine

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					2008 Women’s Soccer Fitness
        Program
 2008 MCLA Women’s Soccer
To access the following links, you must be on the internet:
 2008 schedule
 Student-athlete handbook
 – This will be reviewed during preseason and you will be
   asked to sign off that you have read and understand it.
   So, it is advised you look through for an understanding
 Participation forms
 – Make sure all of your forms are returned. I have
   included them in your packets along with a return
   envelope, so there is really no excuse what so ever.
      Equipment you will need
    You must be on the internet to make the following links live:
        All equipment seen in the following exercise can be purchased through




Must haves:
                   Mini exercise band                      JC Travel Band
                   Blue                                    Orange
                   $3.25                                   $19.95




Optional:
                   Stability Ball                          Med Ball
                   55 cm                                   3 kg
                   $26.95                                  $34.95
                          Overview
Important Points:
 – Proper hydration – water, water, water – simple test: your pee should
   be light, clear yellow. If it’s darker, you need to drink more water.
 – Proper nutrition – balanced diet of carbs, protein, and fat…yes fat. If
   you are feeling fatigued (tired) check to see if you are drinking enough
   water and eating properly. Nancy Clark has a fantastic book for sport
   nutrition. Just go to Barns, find a comfortable couch, and look through
   her book
 – Stress proper posture:
        Pull in lower belly (belly button to backbone) to keep solid mid-
        section
        Keep gluteus tight
        A simple and effective supplement to your workout is to sit with
        proper posture with lower belly pulled in and tightening of your
        gluteus – sounds weird, but try it and see how long you can sit like
        that!
 – If anything becomes too easy, please take it upon yourself to increase
   your workouts or make adjustments. You can only do this after you have
   maxed out this plan.

At any point in the navigation of this program you see the logo below, click
on it and you will return to the previous menu
              Squatting / Lunging
SQUATTING:
  Make sure you use proper form.
   –    Knees should stay over the space between your
        ankle and big toe.
   –    Make sure your knees don’t collapse in.
  We put a mini exercise band on Chiocca to assist
  her in keeping her knees properly aligned. She still
  has some minor fine-tuning, but well done for
  someone coming off a knee injury. You will see
  her make a minor adjustment with the forth squat.
  Keep your lungs full to help stabilize your upper
  back.
  Sit back with the weight on your heels.
  Descend until mid-thigh is parallel to the floor.
  Drive up from your heels pushing your hips
  forward.                                               Improper knee alignment

LUNGING:
  Make sure you use proper form.
  Knees should stay over your ankle.
  Keep chest and shoulders high.
  Keep hands up behind your head.
  Concentrate on dropping and raising your hips.




                                                          Proper knee alignment
              Let’s get to work
   Core menu
   Band series
   Hip series
   Sprint menu

POINTS:
  I would be familiar with everything in this program. It’s the basis for
  all I will do with you in preseason and throughout the year in
  conditioning. When you don’t know how to do something that’s in
  here, it’s obvious you didn’t do your job over the summer.
  You will be tested on the stuff that’s on your calendars that I have
  asked you to record.
  The numbers don’t make or break you making the team. They do
  however give me a base to work off of when you come to
  preseason.
                                 Band Series



          Monster walk                Lateral Straight Leg Walk                Straight Leg Walk
•Slowly walk heel to toe          •Targets the hip                     •Slowly walk heel to toe
•Bring back leg forward slowly    •Move back leg in slowly             •Keep front let as straight as
                                                                       possible
                                  •Keep constant tension on the
                                  band                                 •Keep upper body tall


                                             All band work in this series should be done
                                             keeping constant tension on the band while
                                             focusing on the back leg’s movement forward.
                                             ROUTINE:
                                             •Monster walk – 20 forwards 20 backwards

          Lateral Walk                       •Lateral Straight Leg Walk – 20 / 20
•Move back leg in slowly                     •Straight Leg Walk – 20 / 20
•Keep constant tension on the                •Lateral Walk – 20 / 20
band
                                                Core Menu
                                                                                                                   STABILITY BALL
          SERIES 1                             SERIES 2                             SERIES 3
                                                                                                                      EXTRAS

             2 sets                               2 sets                               2 sets
Each exercise is done one after      Each exercise is done one after      Each exercise is done one after       The following can be added if
the next with little rest between.   the next with little rest between.   the next with little rest between.   you have a stability ball and are
Rest, drink water, and stretch for   Rest, drink water, and stretch for   Rest, drink water, and stretch for           VERY effective!
  three minutes between sets.          three minutes between sets.          three minutes between sets.



                                         SQUAT SERIES                         SQUAT SERIES
    LUNGE SERIES                                                                                                          FAB 5
                                          ROUTINE 1                            ROUTINE 2



                                                                              PUSH-UP WITH                       4 WAY STABILITY
      PULL SERIES                         PUSH SERIES
                                                                                 TWIST                                BALL


     X-CLIMBERS &
                                                                                                                   HAMSTRING
       MOUNTAIN                                  ABC’s                             50 BIKES
                                                                                                                 STABILITY BALL 3
       CLIMBERS


      UPPER BODY
                                      4-WAY CRUNCHES                         4-WAY LEG LIFTS
        SERIES
                               Sprint Menu
Before every sprint workout, make sure you stretch using dynamic flexibility for about
10-15 minutes. Static stretching is out for this part of your conditioning. Use static after
your workouts. Remember your warm-up dictates your workout. We don’t play soccer
standing still holding a quad stretch for 30 seconds. You play the way you train. Also, a
dynamic warm-up gets the brain ready to perform as well since this type of stretching
requires the CNS for balance.
If you are not sure what dynamic flex is or how to do it there are plenty of resources on the internet.
What it is NOT = ballistic stretching…there is a hug difference.
At some point during the course of preseason you will be tested on all of what’s listed below.


                                 #1 – 60 test
                                 #2 – 120 test
                                 #3 – Half field shuttle
                                 #4 – sprint ladder
                                 #5 – 300 yard shuttles
                                 #6 – The Gauntlet
                                60’s & 120’s
#1 – 60 test
     –   You will need a half a soccer field or a distance that is 60 yards long (all weather tracks are
         great too)
     –   You will sprint this distance every 30 seconds
Here’s how it works:
   Sprint 60 yards
   Jog to the opposite end line
   Rest the balance of 30 seconds
   Basically it’s a 60 yard sprint every 30 seconds
   You will be expected to do 12

#2 – 120 test
     –   You will need the length of a soccer field or a distance of 120 yards long (tracks would include
         the curve)
Here’s how it works:
   Sprint 120 yards
   Jog back to the line you started on
   You have 20 seconds to complete the sprint and 40 seconds to return to the start
   Basically it’s a 120 every minute
   You will be expected to do 8
                    Half field shuttle
#5 – Half field shuttle
   – (be careful when you plant, you may want to wear either turfs or
     cleats)
   – You will need half of a soccer field
Here’s how it works:
  Start at the endline sprint to the 6
  Sprint back to the endline
  Sprint to the 18
  Sprint back to the endline
  Sprint to midfield
  Sprint back to the endline
  Jog to the 18
  Jog to the endline
  Rest and stretch for 1 minute
  Repeat this 5 times.
   – You should shoot for 35 seconds each time
Sprint Ladder & 300 yard shuttles
#7 – sprint ladder
     –   You will need a distance 40 yards
Here’s how it works:
   One sprint consists of:
   Sprint the marked distance
Here’s the ladder part:
   one sprint / rest for 30 seconds
   two sprints / rest for 30 seconds
   three sprints / rest for 1 minute
   four sprints / rest for 1 minute
   five sprints / rest for 1 minute
   four sprints / rest for 1 minute
   three sprints / rest for 1 minute
   two sprints / rest for 30 seconds
   one sprint / rest for 30 seconds

#8 – 300 yard shuttles
     –   you will need a distance of 50 yards
Here’s how it works:
   One set of sprints is over and back 3 times (300 yards)
   Rest for 45 seconds
   Repeat 4 times
                The Gauntlet
#8 – The Gauntlet
You will need a regulation track, a stop watch, something
  to write on and with
Here’s how it works:
  You only do this once
  Start your watch when you start
   – Don’t stop your watch when you rest
  Run 1 mile
  Rest for 3 minutes
  Run ½ mile
  Rest for 2 minutes
  Run ¼ mile
  Record the overall time
                                ABC’s

ROUTINE:
Middle, each side is one
3 sets of 20

POINTS:
 Don’t let your knees cave in
 Pull with your abs more than your arms
 Release your heel to twist to the
opposite side
        Cross Climber & Mountain
               Crunches
ROUTINE:
  Do as many as you can, record reps,
  and rest 1 minute rest in between
  1 rep = push-up, and each knee to
  elbow

POINTS:
  Keep lower belly drawn in to stabilize
  your mid-section                          Cross climbers
  Make the movement from your hips
  Reach your knee to your elbow
  One rep is a push-up and knees
  touching in both directions
  This will be a preseason test




                                           Mountain crunches
                                Lunge Series
ROUTINE:
  20 - forward w/ twist (10 on each leg)
  20 - 45 angle w/ twist (10 on each leg)
  20 - lateral (10 on each leg)
  20 - jump split squats


POINTS:
  Review proper lunging in the overview section
  Lateral lunge:
   –   Keep your weight on heels
   –   Wider the better
   –   Great to improve hip range of motion.
                             Squat Series 1
      When squatting, make sure you use proper form. Knees should stay over the space between your ankle
      and big toe as shown in routine 1 by Meg (on the right). Make sure your knees don’t collapse in – good
      alignment is shown in routine 1 by Major (on the left).

ROUTINE 1:
  20 regular squats
  20 wide out squats
   – Angle toes out
  10 jump squats

POINTS:
  Pace = 1 per second
  Pull in lower belly to support your back
                            Squat Series 2
ROUTINE 2:
  20 wide squats
  20 drop squats (10 on each leg)
  20 single leg crossovers (10 on each leg)
  20 alternating lateral hops


POINTS:
  Pace = 1 per second
  Pull in lower belly to support your back
                     Upper Body Series

ROUTINE:
  20 curls
  20 front raises
  20 throw-ins
POINTS:
  Keep knees bent
  Pull in lower belly
  Tighten glutes to keep hips over feet
                               Pull Series
ROUTINE:
  20 alternating rows
  20 pulls
  20 butterflies
  20 squat rows

POINTS:
   Keep bend in legs
   Pull in lower belly
   Tighten glutes
   Don’t allow knees to cave in – stay
   athletic


  IMPORTANT: If you are going to use a goal to anchor PLEASE make sure
                      the goal is properly secured
                          4 Way Leg Lifts
ROUTINE:
  10 leg lifts on each leg


POINTS:
  Keep ankle dorsi-flexed (toward shin)
  Keep you midsection rigid to limit the
  movement with the movement coming
  from your hips
   –   Do this by pulling in lower belly and
       tightening your glutes
  In front position (last one shown):
   –   Keep your hips up
   –   Dorsi-flex your ankle and rotate your leg
       outward
  Don’t let shoulders cave in
                                Push Series
ROUTINE:
  10 push-ups
  20 stagger stance punches off of each foot
  (video only shows 10)
  20 stagger stance flies off of each foot (video
  only shows 10)
  10 close hand push-ups




 IMPORTANT: If you are going to use a goal to anchor PLEASE make sure
                     the goal is properly secured
   Push Up Variations




Push-up with twist                     1 Foot Push-up with twist




           As with any push-up, pull in your lower
           belly and tighten your glutes. This will
           assist in keeping your body straight
           from shoulders to heels.
                                             Iso Abs
ROUTINE:
  Hole each position for 30 seconds – increase
  time as you become stronger


POINTS:
  Keep body as straight as possible from heel to
  shoulders with a rigid midsection                        Straight Arm
   –   To do this draw in lower belly and tighten glutes




                                                              Elbows
                       4 Way Crunches
ROUTINE:
  20 stick crunches
  20 side crunches (each side)
  20 W extensions


POINTS:
  To progress stick crunches you can fully
  extend when the stick is on the top
  Further progression is to have your shoulders
  off the ground
  Side crunches can be progressed to having
  your feet off the ground
  On the W extensions make sure you squeeze
  your glutes and when at the top squeeze your
  shoulder blades together
  Control your downward movements
Fab 5
   ROUTINE:
     10 stability ball push-ups
     10 extensions
     10 kick ups
     10 crunches
     10 twists


   POINTS:
     Maintain a rigid mid-section
     On crunches, don’t let your back cave in
                                   Hip Series
ROUTINE:
  10e rotate backwards
  10e rotate forwards
  10e dogs
  10e kick outs


POINTS:
  Draw in lower belly to keep back flat
  Keep hips level (parallel to floor)
                        Stability Ball Four
ROUTINE:
  20 bridges
  20 crunches
  20 shoulder rolls
  20 Y extensions


POINTS:
  At the top of the bridges there should be a
  straight line from shoulders to hips
  On the rolls, try to rotate as much as you can
  On the Y extensions, squeeze your shoulder
  blades together at the top
  You can add a weight room plate or a med
  ball in the first three to increase the intensity
               Hamstring Stability Ball
ROUTINE:
  20 flat foot on the ball
  20 roll ups
  20 toes on the ball


POINTS:
  At the top of the push-up make sure there is a
  straight line from knees to shoulders
                              Plus Extension
ROUTINE:
  Do 15 reps


POINTS:
  Pull up using your glutes
  Don’
  Don’t let your hands and shoulders touch
  At the top squeeze your shoulder blades down and
  back as if you were crushing a can with your shoulder
  blades

				
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