Training Program

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A list of workouts I came up for my floorball club physical training exercise.
A simple powerpoint slides on various workout for different muscle groups

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Training Program

  1. 1. Floorball PT Exercises<br />
  2. 2. Upper/Lower Body Workout<br />Alternate Upper and Lower Body Workout<br />Do not try to “Do-it-all” in one gym session<br />Target either Upper/lower body in one gym session<br />Work more on Lower Body for the sport we are in<br />It is a continuous progression<br />Work on Endurance program first<br />Once your muscles are “program” to the weights, proceed to the Power program<br />
  3. 3. Care for Body<br />Drink sufficient water before/during/after workout<br />Warm up body first before workout<br />Skip 5 mins<br />Jog 5 mins<br />Light stretching<br />
  4. 4. During Workout<br />General Rule<br />Inhale first before exert<br />Exhale during exertion of weights<br />Gym Stuff<br />Ask gym stuff for any queries:<br />On how to use machine<br />For spotting<br />Any other advice needed<br />
  5. 5. PT Exercises Demo<br />
  6. 6. Diamond Push-up<br />Form hands inwards like a diamond shape<br />Push up at that position<br />Work a lot more on chest muscles<br />Head look straight<br />
  7. 7. Spiderman Push-up<br />Another push up variation<br />When doing 1 rep of push-up, bend knees at one side up to hip area as shown<br />
  8. 8. Clap Push-ups<br />Do a push up and clap your hands in the air<br />Plyometric exercise<br />Work on power and sudden movement<br />
  9. 9. Chest Press<br />Work on your Chest muscles<br />Keep legs perpendicular to the ground<br />
  10. 10. Pectoral Fly<br />Work on your chest muscles<br />An indirect simulation of a floorball shot<br />BACK straight<br />Legs perpendicular to the ground<br />See slide show for animation demo<br />
  11. 11. Reverse Preacher Curl<br /><ul><li> Work on your forearm strength
  12. 12. Be careful not to LOCK your elbow arms. Keep it slightly bent at end of repetition</li></ul>See slide show for animation demo<br />
  13. 13. Wrist Curl<br /><ul><li>Work on your wrist strength
  14. 14. Strengthen your grip of the stick</li></ul>See slide show for animation demo<br />
  15. 15. Bridge<br />Our “Favourite” workout<br />To strengthen our core<br />Body keep straight<br />Buttocks DON’T move up to form a V-shape<br />
  16. 16. Rowing<br />Work on back muscles<br />Keep back straight<br />
  17. 17. Bent-over Roll<br />Work on your Back muscles<br />Withstand opponents challenge better<br />Do it on both sides<br />CAREFUL YOUR BACK! Keep it straight at all times<br />See slide show for animation demo<br />
  18. 18. Lying Row<br />Another version similar to Bent-over Roll<br />Working on back muscles<br />See slide show for animation demo<br />
  19. 19. Back Extension<br />Working on your back muscles<br />Lift up 4 limps in each repetition<br />Keep back and neck straight<br />
  20. 20. Leg Press<br />Working on thighs & buttocks<br />Legs shoulder width apart<br />When doing a rep, keep legs in line at all times.<br />DO NOT LOCK YOUR KNEES. Keep it slightly bend at all times<br />Back straight<br />
  21. 21. Leg Extension<br />Working on your thighs<br />Adjust Knees to end of seat<br />Back keep straight<br />
  22. 22. Leg Curl<br />Working on your hamstrings<br />Keep heels at right height<br />Knees directly rest on pad<br />
  23. 23. 45’ Hyperextension<br />Work on Hamstrings<br />Enhanced your sprint power during court<br />Keep your Back and Neck inline Straight<br />See slide show for animation demo<br />
  24. 24. Lunges<br />You can do it standing or walking <br />Work on your inner thighs<br />Note: Front Knee do not exceed the toe<br />Back knee do not touch the ground<br />Back straight all times<br />
  25. 25. Seated Abductor<br />Working on Abductor<br />Outer muscle around your Quads<br />See slide show for animation demo<br />
  26. 26. Seated Abductor<br />Working on your inner thighs<br />Supplementary muscles to your Quads and Hamstrings<br />See slide show for animation demo<br />
  27. 27. Frog Squats<br />A good way to work on your thighs at Home<br />Back straight, neck straight<br />Do it proper, it is not as gay as it looks<br />http://www.youtube.com/watch?v=wd-TnHQ062Y<br />Go to above website for demo…<br />
  28. 28. Duck Squats<br />Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keeping your back straight and head up, bend at the knees until your thighs are parallel with the floor or the dumbbell is just above the floor and not touching it. Reverse the order to bring your body back up.<br />This is demo with a dumbell. <br />At home you can do it free weight – Hands either to the side of hips or straight out in front to keep yourself balance<br />See slide show for animation demo<br />
  29. 29. Hamstring Kickdown<br />http://www.youtube.com/watch?v=Qy-YzuxP690<br />Good Morning<br />http://www.youtube.com/watch?v=zrkW2VDYx6Y<br />You need not use a dumbell as in the video. <br />You could use a 1-litre bottle filled with water as a weight<br />
  30. 30. Bench Hip Raise<br />This exercises works your back, glutes and hamstrings. <br />Find a bench and get into the position shown. <br />Raise your hips up slowly. <br />When you get to the top squeeze your hammies and butt. <br />Hold this for 2 seconds. <br />Lower down to the ground slowly. <br />Repeat.<br />http://www.youtube.com/watch?v=dHE7ESVMp70<br />A video example done in Youtube<br />
  31. 31. Hip Raise<br />A good way to work on your hamstrings at Home<br />Keep your back straight<br />Do it proper, it is not as gay as it looks<br />
  32. 32. Calf Raise<br />Working on your Calf<br />To be on your toes better during court time<br />
  33. 33. Reverse Calf Raise<br />Work on your shin<br />Strengthen it to increase your agility<br />You need to be on your toes at all times during court<br />Keep yourself well-balanced when doing exercise<br />See slide show for animation demo<br />
  34. 34. Toe Tap<br />Work on your shin area<br />Can do it on the go (while sitting studying, or standing in mrt)<br />Looks easy to do, but try doing it 50 times first before saying that<br />

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