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
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
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)