Functional training pyramidsPresentation Transcript
Functional Training Pyramids: For Physical Education Student to Elite Athlete Presented by: Bonnie Swarsen and Jennifer Tricoli Production Assistant: John Haynor New Trier High School Kinetic Wellness Department
Definition: The ability to use core muscles (torso, hips, lower back, abs, shoulders) in all three planes of motion with force. The Core is primarily responsible for maintaining dynamic balance of the bodies center of gravity.
Core Strength development starts with using body weight in all three planes of motion. After developing those skills add equipment.
Most people have their gravity center in the lower back, building core strength moves it to the opposite muscle group called the core.
Medicine Balls Stability Balls
Free Weights Tubing and Bands
Unstable Surfaces (Advanced)
The Core-Strength Pyramid Medicine Balls: Torso Curls, Side bends, Good mornings, Russian Twist, Wood Chopper, Standing/Kneeling/Straddle-Seated, Chest Pass, Soccer Throw, Overhead Bounce Pass, Single-Arm Over- Hand Throw, Sit-Up Throw from Chest, Sit-Up Throw Overhead Medicine Balls: Plyo Bench Press, Partner Drop, Incline Pull- Over Throw, Single-Arm Drops/Catch and Drops, Rotations and Twists Medicine Balls: Same as High School Athlete with lighter balls (playground balls, basketballs, volleyballs Stability Balls: Crunches, Lateral Roll, Russian Twist, Knee-Tuck, Supermans, Stability Balls: Jack Knife, Reverse Hype, Reverse Crunches, Hand/Foot Ball exchange, Hip Crossovers, Bridge-up, Prone Bridge, All Medicine Ball Exercises can be done on a Stability Ball Elite Athlete College/ Advanced Athlete High School Athlete PE Student Stability Balls: Modified Sit-ups, Planks, Modified Push-ups, Platypus Walk, Basic Stability Ball Moves : Shoulder Row, Hip Ab/Adductors, Hamstring Curl, Squats (arms out/overhead), Alphabet Balance, Shoulder Abduction, Pelvic Rocks, Trunk Flex Single-Leg Bridge Up Med. Balls/ Unstable Surface: Push-ups (feet on ball hands on med ball Stability Ball/Unstable Surface
Power and Reaction Time
What is Power/Reaction Time?
Definition: The ability to exert maximum muscular contraction instantly in an explosive burst of movement (Jumping or sprint starting)
Power = Force x Distance
Enhance Power by:
Increasing the force producing capacities of the muscles
Decreasing the time it takes to move over distance
Increasing the distance a force acts on a body (plyometrics)
The Power/Reaction Time Pyramid Tennis Ball Two-Point Stance Drill, Tennis Ball Drop/Get Up, Jumps: Pogo, Squat Jump, Box Jump, Rocket Jump, Star Jump Bounds and Skips: Prancing, Galloping, Fast Skipping, Ankle Flip, Double Leg Speed Hoop Hops : Double-Leg Hop Progression, Incremental Vertical Hop, Side Hop, Side Hop-Sprint Hand Eyeball Drops, Get Up with resistance, Medicine Ball Underhand Throw Jumps: Double-Leg Butt Kick, Knee-Tuck Jump, Split Jump, Scissors Jump Bounds and Skips: Single-Leg Stair Bound, Lateral, Stair Bound, Alternate- Leg Stair Bound Hops: Angle Hop, Single-Leg Butt Kick, Single-Leg Progression Hop PE Student High School Athlete College/Advanced Elite Athlete Medicine Balls: Backward Throw, Medicine Ball Power Drop Jumps: Double Scissors Jump, Single- Leg Stride Jump, Stride Jump, Crossover, Quick Leap Bounds/Skips: Lateral Bound, Alternate-Leg Diagonal Bound Hops: Single-Leg Lateral Hop, Decline Hop, Single-Leg Jumps Depth Jumps, Box Jump, Depth Leap, Depth Jump Leap Bounds/Skips: Box Skip, Box Bound Elite
What is Balance?
Definition : The body’s natural ability to respond and adjust to abnormal positions and situations. Balance is losing and regaining one’s center of gravity.
“ Balance is the single most important component of athletic ability because it underlies all movements.” -Vern Gambetta-
“ If we create an environment of artificial instability the human body with respond by creating artificial stability.” -Gary Gray-
“ We must create proprioceptively-enriched environments….in hopes of making athletes functionally better-balanced.” -Steve Myrland-
Definition: The ability to achieve high velocity or explosive force applied to a specific task. Speed also involves acceleration, deceleration, redirection and moving through distance in the shortest possible time.
Components of Speed:
The Speed Pyramid PE Student High School Athlete College Athlete Elite Athlete Weighted-Vest Starts Basic Technique Drills: Seated dorsi flex/extend, Running Balance Poise, Walk on Balls of Feet, Dorsi Flex Run (straight legs), Walk to Run, Butt Kicks, Wall Slides. Pawing (Cycling), A-Skips (regular skipping), Running with High-Knees in front, Falling Starts, Marching/B-Skips Intermediate Technique Drills: Beach Running (Sandblasting), Skip for Height, Skip for Distance, Quick Feet in Agility Ladder, Run Stadium Steps, Run Downhill (over speed drill) A-Skip/C-Skip, Single-Leg Hurdle Run Through R/L Resisted Drills: Marching w/ resistance bands, Resisted Speed Drill (add Tire) Resisted Drills: Run Uphill, Partner Tubing Resisted Run, Parachute run, Contrast resisted Run w/ Tire/ Parachute, Run Uphill 20-35% Grade, Run Uphill w/ Weighted Vest – 10-20% Grade Plyometrics: Bounding, Single-Leg Bounds Resisted Heavy Sled Pull, Partner resisted starts, Plyos: Split-Squat jumps
What is Flexibility?
Definition: The range of motion (ROM) available at a particular joint or group of muscles. It is determined by the shape of the bones/cartilage and the length of muscles/tendons/ligaments/ fascia. Flexibility is specific to each joint.
Flexibility is the most neglected, underrated and undervalued aspect of fitness.
The goal of flexibility is to functionally lengthen and strengthen muscles. Strength and flexibility go together.
To increase flexibility use the overload principle, stretch 10% beyond normal using: static, ballistic and PNF stretching.
The Flexibility Pyramid PE Student High School Athlete College/Advanced Elite Athlete Using Yoga as a Modality Athlete Uttanasana: (Intense forward stretch posture) Beginning Janusirasana: (Head on knee posture) Beginning Urdhava Dhanurasana: (Upward-Facing Bow Posture ) Beginning Halasana: (Plough Posture) Beginning Uttanasana: Intermediate Uttanasana: Advanced/Intermediate Janusirasana: Intermediate Urdhva Dhanurasana: Intermediate Halanasna: Intermediate Uttanasana: Advanced Urdhva Dhanurasana: Advanced Halasana: Advanced Parsvottansana: (Intense Chest Stretch)
Summary and Conclusions
Functional Training :
Should be used in addition to and not as a substitute for traditional training
Summary and Conclusions
Allows the PE Student to the Elite Athlete opportunity to improve a variety of skills using a variety of equipment and exercises
Summary and Conclusions
Can prevent injury
Summary and Conclusions
Can provide sports specific training
(Train Movement Not Muscles)
Alfieri, Rose Marie Gionta. Functional Training: Everyone’s Guide to the New Fitness Revolution. New York: Hatherleigh Press.
Brown, L.E., Ferrigano, V.A., Santana, J. C. Training for Speed, Agility, and Quickness. Champaign, IL: Human Kinetics.
Gambetta, Vern. Building the Complete Athlete. Optimum Sports Training, Inc.