do you want to jump higher, do you want to get some simple daily exercises that can get you jumping higher over a consistent period of time.This will surely help you out, it will provide you with simple exercises that you can do on a daily basis that can help your vertical jumping skills.
5-Exercise Bodyweight Workout That WorksGetMeHealthee
Bodyweight workouts are popular for different reasons, from their ability to help you get back into a workout regimen to serving as a way for heavy lifters to give their joints some rest. But some bodyweight workouts don't incorporate the right amount of sweat, calorie-burning, and muscle stress to really make a difference. Here's one that really works well - as long as you push yourself!
do you want to jump higher, do you want to get some simple daily exercises that can get you jumping higher over a consistent period of time.This will surely help you out, it will provide you with simple exercises that you can do on a daily basis that can help your vertical jumping skills.
5-Exercise Bodyweight Workout That WorksGetMeHealthee
Bodyweight workouts are popular for different reasons, from their ability to help you get back into a workout regimen to serving as a way for heavy lifters to give their joints some rest. But some bodyweight workouts don't incorporate the right amount of sweat, calorie-burning, and muscle stress to really make a difference. Here's one that really works well - as long as you push yourself!
W prezentacji czytelnik znajdzie podstawowe informacje na temat metody EMG Biofeedback. Wiadomości przedstawione są w przystępnej formie, tak aby były czytelne dla każdego. Więcej na http://www.innomed.pl/
This presentation by Brandi Smith-Young, PT, FAAOMPT, OCS was done at the 2014 USA Gymnastics National Congress and Gymnastics Association of Texas Annual Conference. The hip is the foundation of every take-off and landing. A stable and yet flexible hip is imperative for efficient transfer of forces to achieve peak performance. This session will cover exercises for flexibility, strength, controlled functional hip mobility, the connection between the hip and core, and take-off and landing techniques. Incorporating these exercises and concepts in your program will keep your athletes healthy, in the gym, and stick every landing. For more information go to www.perfect10physicaltherapy.com/store
Best Strength Training Exercises for RunnersAQF Sports
There really is no right or wrong way to incorporate strength training into your routine, just bear in mind that consistency is of extreme importance. Choose a regimen that you can complete daily to optimise the benefits of strength training.
According to research weight training 2-3 times, every week for 8 to 12 weeks can show optimum results for runners.
Abs, or abdominal muscles, most often refer to your mid-section, but they are actually much larger than that.
Ab muscles run up the back and stretch down the butt and even down to the front and inner thighs.
So they really are a core set of muscles.
Honest Reviews of Tim Han LMA Course Program.pptxtimhan337
Personal development courses are widely available today, with each one promising life-changing outcomes. Tim Han’s Life Mastery Achievers (LMA) Course has drawn a lot of interest. In addition to offering my frank assessment of Success Insider’s LMA Course, this piece examines the course’s effects via a variety of Tim Han LMA course reviews and Success Insider comments.
Welcome to TechSoup New Member Orientation and Q&A (May 2024).pdfTechSoup
In this webinar you will learn how your organization can access TechSoup's wide variety of product discount and donation programs. From hardware to software, we'll give you a tour of the tools available to help your nonprofit with productivity, collaboration, financial management, donor tracking, security, and more.
Embracing GenAI - A Strategic ImperativePeter Windle
Artificial Intelligence (AI) technologies such as Generative AI, Image Generators and Large Language Models have had a dramatic impact on teaching, learning and assessment over the past 18 months. The most immediate threat AI posed was to Academic Integrity with Higher Education Institutes (HEIs) focusing their efforts on combating the use of GenAI in assessment. Guidelines were developed for staff and students, policies put in place too. Innovative educators have forged paths in the use of Generative AI for teaching, learning and assessments leading to pockets of transformation springing up across HEIs, often with little or no top-down guidance, support or direction.
This Gasta posits a strategic approach to integrating AI into HEIs to prepare staff, students and the curriculum for an evolving world and workplace. We will highlight the advantages of working with these technologies beyond the realm of teaching, learning and assessment by considering prompt engineering skills, industry impact, curriculum changes, and the need for staff upskilling. In contrast, not engaging strategically with Generative AI poses risks, including falling behind peers, missed opportunities and failing to ensure our graduates remain employable. The rapid evolution of AI technologies necessitates a proactive and strategic approach if we are to remain relevant.
Operation “Blue Star” is the only event in the history of Independent India where the state went into war with its own people. Even after about 40 years it is not clear if it was culmination of states anger over people of the region, a political game of power or start of dictatorial chapter in the democratic setup.
The people of Punjab felt alienated from main stream due to denial of their just demands during a long democratic struggle since independence. As it happen all over the word, it led to militant struggle with great loss of lives of military, police and civilian personnel. Killing of Indira Gandhi and massacre of innocent Sikhs in Delhi and other India cities was also associated with this movement.
Model Attribute Check Company Auto PropertyCeline George
In Odoo, the multi-company feature allows you to manage multiple companies within a single Odoo database instance. Each company can have its own configurations while still sharing common resources such as products, customers, and suppliers.
The Roman Empire A Historical Colossus.pdfkaushalkr1407
The Roman Empire, a vast and enduring power, stands as one of history's most remarkable civilizations, leaving an indelible imprint on the world. It emerged from the Roman Republic, transitioning into an imperial powerhouse under the leadership of Augustus Caesar in 27 BCE. This transformation marked the beginning of an era defined by unprecedented territorial expansion, architectural marvels, and profound cultural influence.
The empire's roots lie in the city of Rome, founded, according to legend, by Romulus in 753 BCE. Over centuries, Rome evolved from a small settlement to a formidable republic, characterized by a complex political system with elected officials and checks on power. However, internal strife, class conflicts, and military ambitions paved the way for the end of the Republic. Julius Caesar’s dictatorship and subsequent assassination in 44 BCE created a power vacuum, leading to a civil war. Octavian, later Augustus, emerged victorious, heralding the Roman Empire’s birth.
Under Augustus, the empire experienced the Pax Romana, a 200-year period of relative peace and stability. Augustus reformed the military, established efficient administrative systems, and initiated grand construction projects. The empire's borders expanded, encompassing territories from Britain to Egypt and from Spain to the Euphrates. Roman legions, renowned for their discipline and engineering prowess, secured and maintained these vast territories, building roads, fortifications, and cities that facilitated control and integration.
The Roman Empire’s society was hierarchical, with a rigid class system. At the top were the patricians, wealthy elites who held significant political power. Below them were the plebeians, free citizens with limited political influence, and the vast numbers of slaves who formed the backbone of the economy. The family unit was central, governed by the paterfamilias, the male head who held absolute authority.
Culturally, the Romans were eclectic, absorbing and adapting elements from the civilizations they encountered, particularly the Greeks. Roman art, literature, and philosophy reflected this synthesis, creating a rich cultural tapestry. Latin, the Roman language, became the lingua franca of the Western world, influencing numerous modern languages.
Roman architecture and engineering achievements were monumental. They perfected the arch, vault, and dome, constructing enduring structures like the Colosseum, Pantheon, and aqueducts. These engineering marvels not only showcased Roman ingenuity but also served practical purposes, from public entertainment to water supply.
Read| The latest issue of The Challenger is here! We are thrilled to announce that our school paper has qualified for the NATIONAL SCHOOLS PRESS CONFERENCE (NSPC) 2024. Thank you for your unwavering support and trust. Dive into the stories that made us stand out!
2. }6m
Part 1 & 3
Part 2
A: Running exercise
B: Jog back
A A
B B
The course is made up of 6 pairs of parallel cones, approx. 5-6m
apart.
Two players start at the same time from the first pair of cones,
jog along the inside of the cones and do the various exercises on
the way. After the last cone they run back along the outside. On
the way back, speed can be increased progressively as players
warm up.
! FIELD SET-UP
A: Running
B: Jog back
4. Jog straight to the last cone. Make sure you keep your upper
body straight. Your hip, knee and foot are aligned. Do not let
your knee buckle inwards. Run slightly more quickly on the way
back. 2 sets.
Jog to the first cone, stop and lift your knee forwards. Rotate
your knee to the side and put your foot down. At the next cone
repeat exercise on the other leg. Repeat until you reach the
other side of the pitch. 2 sets.
Jog to the first cone, stop and lift your knee to the side. Rotate
your knee forwards and put your foot down. At the next cone
repeat exercise on the other leg. Repeat until you reach the
other side of the pitch. 2 sets.
1
2
3
STRAIGHT AHEAD
HIP OUT
HIP IN
6. Jog to the first cone. Shuffle sideways towards your partner,
shuffle an entire circle around one other (without changing the
direction you are looking in) and then shuffle back to the first
cone. Repeat until you reach the other side of the pitch. 2 sets.
Jog to the first cone. Shuffle sideways towards your partner.
In the middle, jump sideways towards each other to make
shoulder-to-shoulder contact. Land on both feet with your hips
and knees bent. Shuffle back to the first cone. Repeat until you
reach the other side of the pitch. 2 sets.
Run quickly to the second cone then run backwards quickly to
the first cone, keeping your hips and knees slightly bent. Repeat,
running two cones forwards and one cone backwards until you
reach the other side of the pitch. 2 sets.
4
5
6
CIRCLING PARTNER
SHOULDER CONTACT
QUICK FORWARDS & BACKWARDS
8. Starting position: Lie on your front, support upper body with
forearms. Elbows directly under shoulders.
Exercise: Lift upper body, pelvis and legs up until your body is
in a straight line from head to foot. Pull in stomach and gluteal
muscles and hold the position for 20-30 sec. 3 sets.
Important: Do not sway or arch your back. Do not move your
buttocks upwards.
Starting position: Lie on your front, support upper body with
forearms. Elbows directly under shoulders. Exercise: Lift upper
body, pelvis and legs up until your body is in a straight line from
head to foot. Pull in stomach and gluteal muscles. Lift each leg in
turn, holding for a count of 2 sec. Continue for 40-60 sec. 3 sets.
Important: Do not sway or arch your back. Do not move your
buttocks upwards. Keep pelvis stable and do not let it tilt to the
side.
Starting position: Lie on your front, support upper body with
forearms. Elbows directly under your shoulders. Exercise: Lift
upper body, pelvis and legs up until your body is in a straight line.
Pull in stomach and gluteal muscles. Lift one leg about 10-15cm
off the ground and hold the position for 20-30 sec. Repeat with
other leg. 3 sets. Important: Do not sway or arch your back. Do
not move your buttocks upwards. Keep pelvis is stable and do
not let it tilt to the side.
7.1
7.2
7.3
STATIC
ALTERNATE LEGS
ONE LEG LIFT AND HOLD
10. Starting position: Lie on your side with the knee of lower-
most leg bent to 90 degrees, support yourself on forearm and
lowermost leg. Elbow of supporting arm directly under shoulder.
Exercise: Lift pelvis and uppermost leg until they form a straight
line with your shoulder and hold the position for 20-30 sec.
Repeat on other side. 3 sets. Important: Keep pelvis stable and
do not let it tilt downwards. Do not tilt shoulders, pelvis or leg
forwards or backwards.
Starting position: Lie on your side with both legs straight, sup-
port yourself on forearm. Elbow of supporting arm directly under
shoulder. Exercise: Raise pelvis and legs until your body forms
a straight line from the uppermost shoulder to the uppermost
foot. Lower hips to the ground and raise them back up again.
Continue for 20-30 sec. Repeat on other side. 3 sets.
Important: Do not tilt shoulders or pelvis forwards or back-
wards. Do not rest head on your shoulder.
Starting position: Lie on your side with both legs straight, sup-
port yourself on forearm and lower leg. Elbow of supporting arm
directly under shoulder. Exercise: Raise pelvis and legs until your
body forms a straight line from the uppermost shoulder to the
uppermost foot. Lift uppermost leg up and slowly lower it down
again. Continue for 20-30 sec. Repeat on other side. 3 sets.
Important: Keep pelvis stable and do not let it tilt downwards.
Do not tilt shoulders or pelvis forwards or backwards.
8.1
8.2
8.3
STATIC
RAISE & LOWER HIP
WITH LEG LIFT
12. Starting position: Kneel with knees hip-width apart; partner
pins your ankles firmly to the ground with both hands.
Exercise: Slowly lean forward, while keeping your body straight
from the head to the knees. When you can no longer hold the
position, gently take your weight on your hands, falling into a
press-up position. 3-5 repetitions.
Important: Do exercise slowly at first, but once you feel more
comfortable, speed it up.
Starting position: Kneel with knees hip-width apart; partner
pins your ankles firmly to the ground with both hands.
Exercise: Slowly lean forward, while keeping your body straight
from the head to the knees. When you can no longer hold the
position, gently take your weight on your hands, falling into a
press-up position. 7-10 repetitions.
Important: Do exercise slowly at first, but once you feel more
comfortable, speed it up.
Starting position: Kneel with knees hip-width apart; partner
pins your ankles firmly to the ground with both hands.
Exercise: Slowly lean forward, while keeping your body straight
from the head to the knees. When you can no longer hold the
position, gently take your weight on your hands, falling into a
press-up position. Min. 12-15 repetitions.
Important: Do exercise slowly at first, but once you feel more
comfortable, speed it up.
9.1
9.2
9.3
BEGINNER
INTERMEDIATE
ADVANCED
14. Starting position: Stand on one leg, knee and hip slightly bend
and hold the ball in both hands. Exercise: Hold balance and
keep body weight on the ball of your foot. Hold for 30 sec.,
and repeat on the other leg. Exercise can be made more difficult
by lifting the heel from the ground slightly or passing the ball
around your waist and/or under your other knee. 2 sets on each
leg. Important: Do not let your knee buckle inwards. Keep
pelvis horizontal and do not let it tilt to the side.
Starting position: Stand on one leg, face a partner at a dis-
tance of 2-3m. Exercise: Keep balance while you throw the ball
to one another. Hold in your stomach and keep weight on the
ball of your foot. Continue for 30 sec. and repeat on the other
leg. Exercise can be made more difficult by lifting the heel from
the ground slightly. 2 sets on each leg. Important: Do not let
your knee buckle inwards. Keep pelvis horizontal and do not
let it tilt to the side.
Starting position: Stand on one leg, at arm’s length from your
partner. Exercise: Keep balance while you and your partner in
turn try to push the other off balance in different directions.
Continue for 30 sec. and repeat on the other leg. 2 sets on
each leg. Important: Do not let your knee buckle inwards. Keep
pelvis horizontal and do not let it tilt to the side.
10.1
10.2
10.3
HOLD THE BALL
THROWING BALL WITH PARTNER
TEST YOUR PARTNER
16. Starting position: Stand with feet hip-width apart, hands on
your hips. Exercise: Slowly bend hips, knees and ankles until your
knees are flexed to 90 degrees. Lean upper body forwards. Then
straighten upper body, hips and knees, and stand up on your toes.
Then slowly lower down again, and straighten up slightly more
quickly. Repeat for 30 sec. 2 sets.
Important: Do not let your knee buckle inwards. Lean upper
body forward with a straight back.
Starting position: Stand with feet hip-wide apart, hands on
your hips. Exercise: Lunge forward slowly at an even pace. Bend
hips and knees slowly until your leading knee is flexed to 90
degrees. The bent knee should not extend beyond the toes. 10
lunges on each leg. 2 sets.
Important: Do not let your knee buckle inwards. Keep upper
body straight and pelvis horizontal.
Starting position: Stand on one leg, loosely hold on to your
partner. Exercise: Slowly bend your knee, if possible until it is
flexed to 90 degrees, and straighten up again. Bend slowly then
straighten slightly more quickly. Repeat on the other leg. 10
squats on each leg. 2 sets.
Important: Do not let your knee buckle inwards. Keep upper
body facing forward and pelvis horizontal.
11.1
11.2
11.3
WITH TOE RAISE
WALKING LUNGES
ONE-LEG SQUATS
18. Starting position: Stand with your feet hip-width apart, hands
on your hips. Exercise: Slowly bend hips, knees and ankles until
your knees are flexed to 90 degrees. Lean upper body forwards.
Hold this position for 1 sec. then jump as high as you can, and
straighten whole body. Land softly on the balls of your feet.
Repeat for 30 sec. 2 sets. Important: Jump off both feet. Land
gently on the balls of both feet with your knees bent.
Starting position: Stand on one leg. Bend hips, knee and ankle
slightly and lean upper body forwards. Exercise: Jump from
your supporting leg approximately 1m to the side onto the other
leg. Land gently on the ball of your foot and bend your hips,
knee and ankle. Hold this position for about a second and then
jump on the other leg. Repeat for 30 sec. 2 sets. Important: Do
not let your knee buckle inwards. Keep upper body stable and
facing forward and pelvis horizontal.
Starting position: Stand with feet hip-width apart, imagine a
cross you are standing in the middle of. Exercise: Jump with
both legs forwards and backwards, from side to side, and diago-
nally across the cross. Keep upper body slightly leaned forwards.
Jump as quickly and explosively as possible. Repeat for 30 sec.
2 sets. Important: Land softly on the balls of both feet. Bend
hips, knees and ankles on landing. Do not let your knee buckle
inwards.
12.1
12.2
12.3
VERTICAL JUMPS
LATERAL JUMPS
BOX JUMPS
20. Run approx 40m across the pitch at 75-80% of maximum pace
and then jog the rest of the way. Keep your upper body straight.
Your hip, knee and foot are aligned. Do not let your knees buck-
le inwards. Jog easily back. 2 sets.
Take a few warm-up steps then take 6-8 high bounding steps
with a high knee lift and then jog the rest of the way. Lift the
knee of the leading leg as high as possible and swing the oppo-
site arm across the body. Keep your upper body straight. Land
on the ball of the foot with the knee bent and spring. Do not let
your knee buckle inwards. Jog back easily to recover. 2 sets.
Jog 4-5 steps straight ahead. Then plant on the right leg and cut
to change direction to the left and accelerate again. Sprint 5-7
steps (80-90% of maximum pace) before you decelerate and
plant on the left foot and cut to change direction to the right.
Do not let your knee buckle inwards. Repeat the exercise until
you reach the other side of the pitch, then jog back. 2 sets.
13
14
15
ACROSS THE PITCH
BOUNDING
PLANT & CUT