This document provides a timetable and agenda for a javelin coaching session. The session will cover registration from 9:30-10am, fundamentals and building a run-up from 10am-12:20pm, a break from 12:20-1pm, a throwing demo from 1-2pm, competition preparation from 2:15-3pm, a break from 3-3:15pm, and injury prevention from 3:15-4pm. The main aim is to teach efficient javelin throwing technique. The session will cover running drills, throwing demonstrations, injury prevention, and other topics to improve athletes' javelin skills.
This basic kiteboarding training program is designed to strengthen the core and make participants more athletic to improve kiteboarding performance. It provides a full body workout through exercises like cable pistols squats, standing rows, chest presses, hip raises, planks, and side planks. The program recommends completing 3 sets of 10-15 repetitions for each exercise, along with warm up and cool down routines. Progress and results should be tracked using the provided workout schedule to monitor progression over time.
The document provides information on falls prevention for older adults. It discusses that falls are a major health problem for those aged 65 and older, causing injuries like fractures. Common risk factors for falls include weakness, poor balance, vision problems, medications, fear of falling, and home hazards. The document recommends exercises to improve strength and balance through a program like Otago, making home modifications to reduce hazards, and engaging in regular walking to help prevent falls. Baseline tests can assess risks and track improvements.
The document outlines different workout routines including:
1. Early morning calisthenics focusing on dynamic flexibility exercises and core exercises like pushups and squats.
2. A track workout beginning with dynamic flexibility and including 400m, 200m, and 100m interval runs and static stretching.
3. A 5th deck workout with dynamic flexibility, exercises using sleds, medicine balls, and circuit training with pullups, rows, jumps and more followed by static stretching.
This document provides instructions for assessing the putting technique in frisbee golf. It outlines the proper form for a putt, including maintaining front foot placement and using a rocking body motion. Students will be evaluated on their form based on a 1-3 scoring rubric measuring their rocking motion, foot placement, disc release, and whether the disc lands in the basket. Accommodations are provided for students with disabilities, modifying the criteria based on individual abilities.
This document provides a dance fitness program with 49 exercises divided into sections for warm up, core, and stretching. The warm up includes exercises like walking, leg swings, and reaches to prepare the body. The core section involves exercises using tools like sticks or belts, focusing on strengthening the trunk with movements like rotations, kicks, and squats. Finally, the stretching section involves exercises on the back using rolls or bands to stretch the shoulders, arms, and back. Rep ranges from 3-5 for stretching, 10 for balance/coordination, 20 for strengthening, and 30 for endurance are recommended. Proper form and breathing are emphasized throughout.
This document contains a personal posture analysis and fitness test results for Sarahjane Middleton. The analysis identifies areas for improvement such as shoulders pushed forward, knees rolling inward, and slight scoliosis. A 3-month fitness plan is proposed that gradually increases activity levels through aerobic exercise, gym sessions, and various sports and activities to strengthen muscles and improve overall fitness.
The document provides guidance for running youth curling sessions divided into groups by age and skill level. It includes:
1) An overview of a sample session for the Youth-Blue group (grades 4-6), which divides time between skills training and games and focuses on delivery, sweeping, and draws/takeouts.
2) Expectations for the skills and knowledge of the Youth-Blue group, including basic delivery, sweeping, shot types, and safety.
3) A description of testing skills periodically to assess learning and readiness to advance to the next level.
4) Information on a sample Junior (grades 7-12) session, with an emphasis on delivery drills, sweeping, and playing
This document outlines a scheme of work for a physical education class across 6 weeks. It includes the weekly learning objectives, activities, and assessments.
In week 1-2, students will explore basic gymnastic actions like travelling, rolling, jumping, and climbing. They will practice moving safely in general space and linking movements. Activities include travelling in different ways around the hall and on apparatus.
Weeks 3-4 focus on performing movement phrases using body actions and parts. Students will learn to watch, copy, and describe movements. They will travel on hands, feet, and different body levels. Movement sequences will be performed on apparatus.
For weeks 5-6, the objectives are recognizing tension and relaxation
This basic kiteboarding training program is designed to strengthen the core and make participants more athletic to improve kiteboarding performance. It provides a full body workout through exercises like cable pistols squats, standing rows, chest presses, hip raises, planks, and side planks. The program recommends completing 3 sets of 10-15 repetitions for each exercise, along with warm up and cool down routines. Progress and results should be tracked using the provided workout schedule to monitor progression over time.
The document provides information on falls prevention for older adults. It discusses that falls are a major health problem for those aged 65 and older, causing injuries like fractures. Common risk factors for falls include weakness, poor balance, vision problems, medications, fear of falling, and home hazards. The document recommends exercises to improve strength and balance through a program like Otago, making home modifications to reduce hazards, and engaging in regular walking to help prevent falls. Baseline tests can assess risks and track improvements.
The document outlines different workout routines including:
1. Early morning calisthenics focusing on dynamic flexibility exercises and core exercises like pushups and squats.
2. A track workout beginning with dynamic flexibility and including 400m, 200m, and 100m interval runs and static stretching.
3. A 5th deck workout with dynamic flexibility, exercises using sleds, medicine balls, and circuit training with pullups, rows, jumps and more followed by static stretching.
This document provides instructions for assessing the putting technique in frisbee golf. It outlines the proper form for a putt, including maintaining front foot placement and using a rocking body motion. Students will be evaluated on their form based on a 1-3 scoring rubric measuring their rocking motion, foot placement, disc release, and whether the disc lands in the basket. Accommodations are provided for students with disabilities, modifying the criteria based on individual abilities.
This document provides a dance fitness program with 49 exercises divided into sections for warm up, core, and stretching. The warm up includes exercises like walking, leg swings, and reaches to prepare the body. The core section involves exercises using tools like sticks or belts, focusing on strengthening the trunk with movements like rotations, kicks, and squats. Finally, the stretching section involves exercises on the back using rolls or bands to stretch the shoulders, arms, and back. Rep ranges from 3-5 for stretching, 10 for balance/coordination, 20 for strengthening, and 30 for endurance are recommended. Proper form and breathing are emphasized throughout.
This document contains a personal posture analysis and fitness test results for Sarahjane Middleton. The analysis identifies areas for improvement such as shoulders pushed forward, knees rolling inward, and slight scoliosis. A 3-month fitness plan is proposed that gradually increases activity levels through aerobic exercise, gym sessions, and various sports and activities to strengthen muscles and improve overall fitness.
The document provides guidance for running youth curling sessions divided into groups by age and skill level. It includes:
1) An overview of a sample session for the Youth-Blue group (grades 4-6), which divides time between skills training and games and focuses on delivery, sweeping, and draws/takeouts.
2) Expectations for the skills and knowledge of the Youth-Blue group, including basic delivery, sweeping, shot types, and safety.
3) A description of testing skills periodically to assess learning and readiness to advance to the next level.
4) Information on a sample Junior (grades 7-12) session, with an emphasis on delivery drills, sweeping, and playing
This document outlines a scheme of work for a physical education class across 6 weeks. It includes the weekly learning objectives, activities, and assessments.
In week 1-2, students will explore basic gymnastic actions like travelling, rolling, jumping, and climbing. They will practice moving safely in general space and linking movements. Activities include travelling in different ways around the hall and on apparatus.
Weeks 3-4 focus on performing movement phrases using body actions and parts. Students will learn to watch, copy, and describe movements. They will travel on hands, feet, and different body levels. Movement sequences will be performed on apparatus.
For weeks 5-6, the objectives are recognizing tension and relaxation
We discussed all about of javelin and shown in details its design and technique to throw in game and its throwing factor. If you are looking its manufacturers which are famous for high quality javelin manufacturing then you can visit at web portal of tradeindia.
This document discusses physical integrity and injury prevention for throwing events. It addresses common throwing injuries and mobility issues that can lead to them. Specific joints are identified as needing mobility or stability, and how tightness or weakness in certain muscles can impact posture, performance, and injury risk. Exercises are suggested to address mobility limitations that could hinder throwing technique or increase injuries, focusing on the shoulder, thoracic spine, and hip. Maintaining proper joint mobility and muscular balance is important for throwers to stay healthy, throw with more quality, and recover effectively.
Esta presentación es propiedad de Nacactfca: http://www.nacactfca.org
Tiene fines pedagógicos, si te interesa bajarla, visita la página oficial de Nacactfca.
Espero que los coaches, atletas y entrenadores la disfruten.
The document discusses the discus throw event in athletics. It explains that the discus throw involves throwing a heavy circular disk as far as possible from a 2.5 meter circle. For men, the discus weighs 2kg and has a diameter of 22cm, while for women it weighs 1kg and is 18cm in diameter. It must be thrown one-handed. The document then lists the top men's and women's world records for discus throw, including the athlete, country, date and location of each record.
The javelin is an athletic event that requires athletes to throw a metal or fiberglass stick as far as possible across a field. It combines speed and great strength. The javelin must be thrown overhand and the athlete's body must remain behind the foul line during and after the throw. The men's javelin is 260-270 cm long and weighs up to 800g, while the women's is 220-230 cm and weighs up to 600g. The current men's world record of 98.49m was set by Jan Železný in 1996, and the women's record of 72.28m was set by Barbora Špotáková in 2008.
The document provides a history of the javelin from ancient times to modern Olympics. It discusses how javelins were used in war and sports in ancient Greece and Rome. It then outlines the proper technique for throwing a javelin, including the grip, approach, withdrawal, cross-over, pre-delivery stride, and release. It lists dos such as keeping hips high and swinging the arm, and don'ts like stopping in the run-up or wearing jewelry.
There are several common injuries that can occur in javelin throwers, including injuries to the elbow, shoulder, and back. Key factors that can help prevent these injuries are having proper throwing technique, sufficient strength and conditioning of the whole body, adequate flexibility and joint range of motion, and supervision of athletes. Common elbow injuries include "thrower's elbow" which can result from improper technique producing excess strain on the ligaments. Shoulder injuries often involve displacement of the humeral head and can be addressed through strengthening exercises. Back injuries typically involve muscle strains or stress fractures from the alternating flexion and extension demands on the lumbar spine during the throw.
This document provides guidance on progressions for training high school hurdlers. It outlines the physical attributes of good hurdlers, including height and speed. It recommends identifying athletes with coordination early and focusing on drills to correct technique flaws. A variety of drills are described to work on different hurdling skills from basic mini-hurdle drills to advanced running drills, starting techniques, and lead and trail leg form over the hurdle. Emphasis is placed on repetition, developing hurdling as a long-term skill, and continually improving speed and endurance aspects specific to 100m/110m and 300m/400m hurdlers.
Dibisyon ba sa sa pagpapahalaga ngARNIS-NG-MGA-POGE.pdfDionilisaDavid
1. Arnis is a Filipino martial art founded by Remy Presas as a self-defense system using sticks and blades.
2. Modern Arnis focuses on injury-free training and uses rattan sticks along with techniques against stick and blade attacks.
3. Training involves ranks indicated by belt colors, with techniques practiced both individually and in partner drills called sinawali that develop fundamental movement skills.
1. The document outlines a series of warm up drills and exercises for athletes, including high knees, butt kicks, power skips, and carioca drills.
2. It then describes a sample workout routine that includes sprints, circuit training, and distance running, followed by a cool down period of walking and light stretching.
3. The workout is meant to prepare athletes for their sport and improve areas like power, efficiency, and coordination through exercises before more intense training.
This document provides instructions for several leg exercises. It describes squats, lunges, leg presses, hack squats, leg extensions, leg curls, and straight-leg deadlifts. For each exercise, it provides the purpose, muscle groups targeted, and step-by-step instructions for proper form. Photos accompany some exercises to demonstrate proper technique.
The document discusses different types of gymnastics stunts including individual, dual, and group stunts. It provides descriptions and instructions for 8 individual stunts: Turk Stand, Rocking Chair, Coffee Grinder, Frog Kick, Inch Worm, Crab Walk, Get Up Back-to-Back, and Double Feet Walk. The stunts are designed to test flexibility, agility, balance, coordination, strength and endurance and can serve as conditioning exercises or introductions to gymnastic and tumbling skills.
Correct running technique is important for efficiency, reducing injuries, and performance. The key areas of running form include keeping an upright posture with eyes forward, swinging arms from the shoulders without excess side-to-side motion, landing on the mid-foot under the hips with straight legs. Overstriding or understriding should be avoided, and plyometric drills can help improve technique. Choosing the right shoe is also important, with motion control shoes recommended for pronators and cushioned shoes for supinators. Backward running can increase strength but more research is needed on its effects and optimal technique.
This document outlines two exercise circuits. Circuit 1 is a dumbbell circuit consisting of 19 exercises done for 5 minutes with 4 sets. Exercises include shrugs, high pulls, squats, and rows. The active rest period involves 3 minutes of core exercises like crunches and planks. Circuit 2 is a bodyweight and medicine ball circuit done for 3 circuits with exercises like lunges, pushups, and slalom jumps. It provides intervals of work and rest times between 30-60 seconds for each exercise.
This document outlines a 3-part 11+ exercise routine focusing on running exercises, strength/plyometrics/balance exercises, and additional running exercises. The running exercises in Part 1 include straight running, hip rotations, circling a partner, shoulder contacts, and quick forwards and backwards movements. The strength exercises in Part 2 include planks, side planks, hamstring exercises, single-leg balances, squats, lunges, and jumping activities. Part 3 concludes with running across the pitch, bounding, and plant-and-cut exercises with an emphasis on proper knee position throughout.
Here are the key muscles for the standing broad jump:
- Gluteus maximus (buttocks muscles): Help extend the hips and propel you forward during the jump.
- Hamstrings (back of thighs): Assist the glutes in hip extension.
- Quadriceps (front of thighs): Help straighten the knees and transfer power from the lower to upper body.
- Calves: Help push off during take-off and absorb impact upon landing.
So in summary, workouts should target the glutes, hamstrings, quads and calves to build power in the lower body for the standing broad jump. Proper technique is also important for an explosive, controlled take-off
This document provides an overview of an LA Fitness conditioning class focused on preparing for Spartan Races. The class is set up in 3 circuits:
1. Spartan circuit with 2 consecutive exercises repeated for 3 minutes at each station.
2. Plyometric drills circuit with 1 minute per exercise.
3. Pyramid challenge starting at 2 reps increasing to 8 reps then back down to 2 reps.
The class utilizes equipment like kettlebells, sand ropes, BOSU balls and a power bag to perform exercises like kettlebell swings, rope pulls, box jumps and plyometric presses. Modifications and progressions are provided for each exercise.
This document provides guidance on selecting rope length and basic jumping rope skills for students of different grade levels. It recommends rope lengths based on height, describes starting positions like "Eagle Pose" and "Ready Position", and fundamental skills to teach like "Swing and Catch", "Basic Bounce", and "Jack Jump". More advanced skills are also outlined such as "Full Twist", "Cross", and "Pretzel" along with teaching steps and common errors. The document stresses the importance of proper form and includes additional challenges to build on mastered skills like adding crosses or moving backwards.
1. Arnis is a Filipino martial art that uses rattan sticks as its main weapon for self-defense. It was founded by Remy Presas and emphasizes single stick techniques as well as defenses against bladed weapons.
2. Training in Arnis begins with learning weapons techniques using rattan sticks before progressing to empty hand defenses. Students are taught different stances including ready, forward, oblique, and back stances that are used for blocking, striking and evading attacks.
3. In addition to self-defense, practicing Arnis provides benefits like strengthening the body, improving coordination, and cultivating discipline and self-control. It uses practical weapons that can be found in the Philippines like
The document provides fitness and yoga protocols for children aged 5-18 years old. It recommends that children aged 5-18 engage in at least 60 minutes per day of moderate to vigorous physical activity across the week. It then provides examples of age-appropriate activities categorized by age group: fundamental movement skills for ages 5-8, sports skills development for ages 9-18, and specific fitness exercises for ages 9-14 and 15-18. Guidelines for a 20-minute yoga session for ages 5-8 are also outlined.
We discussed all about of javelin and shown in details its design and technique to throw in game and its throwing factor. If you are looking its manufacturers which are famous for high quality javelin manufacturing then you can visit at web portal of tradeindia.
This document discusses physical integrity and injury prevention for throwing events. It addresses common throwing injuries and mobility issues that can lead to them. Specific joints are identified as needing mobility or stability, and how tightness or weakness in certain muscles can impact posture, performance, and injury risk. Exercises are suggested to address mobility limitations that could hinder throwing technique or increase injuries, focusing on the shoulder, thoracic spine, and hip. Maintaining proper joint mobility and muscular balance is important for throwers to stay healthy, throw with more quality, and recover effectively.
Esta presentación es propiedad de Nacactfca: http://www.nacactfca.org
Tiene fines pedagógicos, si te interesa bajarla, visita la página oficial de Nacactfca.
Espero que los coaches, atletas y entrenadores la disfruten.
The document discusses the discus throw event in athletics. It explains that the discus throw involves throwing a heavy circular disk as far as possible from a 2.5 meter circle. For men, the discus weighs 2kg and has a diameter of 22cm, while for women it weighs 1kg and is 18cm in diameter. It must be thrown one-handed. The document then lists the top men's and women's world records for discus throw, including the athlete, country, date and location of each record.
The javelin is an athletic event that requires athletes to throw a metal or fiberglass stick as far as possible across a field. It combines speed and great strength. The javelin must be thrown overhand and the athlete's body must remain behind the foul line during and after the throw. The men's javelin is 260-270 cm long and weighs up to 800g, while the women's is 220-230 cm and weighs up to 600g. The current men's world record of 98.49m was set by Jan Železný in 1996, and the women's record of 72.28m was set by Barbora Špotáková in 2008.
The document provides a history of the javelin from ancient times to modern Olympics. It discusses how javelins were used in war and sports in ancient Greece and Rome. It then outlines the proper technique for throwing a javelin, including the grip, approach, withdrawal, cross-over, pre-delivery stride, and release. It lists dos such as keeping hips high and swinging the arm, and don'ts like stopping in the run-up or wearing jewelry.
There are several common injuries that can occur in javelin throwers, including injuries to the elbow, shoulder, and back. Key factors that can help prevent these injuries are having proper throwing technique, sufficient strength and conditioning of the whole body, adequate flexibility and joint range of motion, and supervision of athletes. Common elbow injuries include "thrower's elbow" which can result from improper technique producing excess strain on the ligaments. Shoulder injuries often involve displacement of the humeral head and can be addressed through strengthening exercises. Back injuries typically involve muscle strains or stress fractures from the alternating flexion and extension demands on the lumbar spine during the throw.
This document provides guidance on progressions for training high school hurdlers. It outlines the physical attributes of good hurdlers, including height and speed. It recommends identifying athletes with coordination early and focusing on drills to correct technique flaws. A variety of drills are described to work on different hurdling skills from basic mini-hurdle drills to advanced running drills, starting techniques, and lead and trail leg form over the hurdle. Emphasis is placed on repetition, developing hurdling as a long-term skill, and continually improving speed and endurance aspects specific to 100m/110m and 300m/400m hurdlers.
Dibisyon ba sa sa pagpapahalaga ngARNIS-NG-MGA-POGE.pdfDionilisaDavid
1. Arnis is a Filipino martial art founded by Remy Presas as a self-defense system using sticks and blades.
2. Modern Arnis focuses on injury-free training and uses rattan sticks along with techniques against stick and blade attacks.
3. Training involves ranks indicated by belt colors, with techniques practiced both individually and in partner drills called sinawali that develop fundamental movement skills.
1. The document outlines a series of warm up drills and exercises for athletes, including high knees, butt kicks, power skips, and carioca drills.
2. It then describes a sample workout routine that includes sprints, circuit training, and distance running, followed by a cool down period of walking and light stretching.
3. The workout is meant to prepare athletes for their sport and improve areas like power, efficiency, and coordination through exercises before more intense training.
This document provides instructions for several leg exercises. It describes squats, lunges, leg presses, hack squats, leg extensions, leg curls, and straight-leg deadlifts. For each exercise, it provides the purpose, muscle groups targeted, and step-by-step instructions for proper form. Photos accompany some exercises to demonstrate proper technique.
The document discusses different types of gymnastics stunts including individual, dual, and group stunts. It provides descriptions and instructions for 8 individual stunts: Turk Stand, Rocking Chair, Coffee Grinder, Frog Kick, Inch Worm, Crab Walk, Get Up Back-to-Back, and Double Feet Walk. The stunts are designed to test flexibility, agility, balance, coordination, strength and endurance and can serve as conditioning exercises or introductions to gymnastic and tumbling skills.
Correct running technique is important for efficiency, reducing injuries, and performance. The key areas of running form include keeping an upright posture with eyes forward, swinging arms from the shoulders without excess side-to-side motion, landing on the mid-foot under the hips with straight legs. Overstriding or understriding should be avoided, and plyometric drills can help improve technique. Choosing the right shoe is also important, with motion control shoes recommended for pronators and cushioned shoes for supinators. Backward running can increase strength but more research is needed on its effects and optimal technique.
This document outlines two exercise circuits. Circuit 1 is a dumbbell circuit consisting of 19 exercises done for 5 minutes with 4 sets. Exercises include shrugs, high pulls, squats, and rows. The active rest period involves 3 minutes of core exercises like crunches and planks. Circuit 2 is a bodyweight and medicine ball circuit done for 3 circuits with exercises like lunges, pushups, and slalom jumps. It provides intervals of work and rest times between 30-60 seconds for each exercise.
This document outlines a 3-part 11+ exercise routine focusing on running exercises, strength/plyometrics/balance exercises, and additional running exercises. The running exercises in Part 1 include straight running, hip rotations, circling a partner, shoulder contacts, and quick forwards and backwards movements. The strength exercises in Part 2 include planks, side planks, hamstring exercises, single-leg balances, squats, lunges, and jumping activities. Part 3 concludes with running across the pitch, bounding, and plant-and-cut exercises with an emphasis on proper knee position throughout.
Here are the key muscles for the standing broad jump:
- Gluteus maximus (buttocks muscles): Help extend the hips and propel you forward during the jump.
- Hamstrings (back of thighs): Assist the glutes in hip extension.
- Quadriceps (front of thighs): Help straighten the knees and transfer power from the lower to upper body.
- Calves: Help push off during take-off and absorb impact upon landing.
So in summary, workouts should target the glutes, hamstrings, quads and calves to build power in the lower body for the standing broad jump. Proper technique is also important for an explosive, controlled take-off
This document provides an overview of an LA Fitness conditioning class focused on preparing for Spartan Races. The class is set up in 3 circuits:
1. Spartan circuit with 2 consecutive exercises repeated for 3 minutes at each station.
2. Plyometric drills circuit with 1 minute per exercise.
3. Pyramid challenge starting at 2 reps increasing to 8 reps then back down to 2 reps.
The class utilizes equipment like kettlebells, sand ropes, BOSU balls and a power bag to perform exercises like kettlebell swings, rope pulls, box jumps and plyometric presses. Modifications and progressions are provided for each exercise.
This document provides guidance on selecting rope length and basic jumping rope skills for students of different grade levels. It recommends rope lengths based on height, describes starting positions like "Eagle Pose" and "Ready Position", and fundamental skills to teach like "Swing and Catch", "Basic Bounce", and "Jack Jump". More advanced skills are also outlined such as "Full Twist", "Cross", and "Pretzel" along with teaching steps and common errors. The document stresses the importance of proper form and includes additional challenges to build on mastered skills like adding crosses or moving backwards.
1. Arnis is a Filipino martial art that uses rattan sticks as its main weapon for self-defense. It was founded by Remy Presas and emphasizes single stick techniques as well as defenses against bladed weapons.
2. Training in Arnis begins with learning weapons techniques using rattan sticks before progressing to empty hand defenses. Students are taught different stances including ready, forward, oblique, and back stances that are used for blocking, striking and evading attacks.
3. In addition to self-defense, practicing Arnis provides benefits like strengthening the body, improving coordination, and cultivating discipline and self-control. It uses practical weapons that can be found in the Philippines like
The document provides fitness and yoga protocols for children aged 5-18 years old. It recommends that children aged 5-18 engage in at least 60 minutes per day of moderate to vigorous physical activity across the week. It then provides examples of age-appropriate activities categorized by age group: fundamental movement skills for ages 5-8, sports skills development for ages 9-18, and specific fitness exercises for ages 9-14 and 15-18. Guidelines for a 20-minute yoga session for ages 5-8 are also outlined.
Virasana, or kneeling pose, involves kneeling with the buttocks resting on the heels. It stretches the quadriceps and anterior tibialis muscles while strengthening the back muscles. Tight quadriceps, shin muscles, or inflexible knee joints can limit the pose. Modifications include sitting on blocks between the thighs and buttocks or adopting dandasana. Benefits include improved circulation, relief from foot and ankle pain, and digestion.
This document provides instructions for several stretching exercises. It describes how to properly stretch the neck, wrists, hamstrings, ankles and do pushups. The neck should be stretched in straight lines by tilting the head side to side and front to back. Wrists should be stretched with small circular motions. Hamstrings are stretched by bending at the waist to touch the floor. Ankles are stretched by rotating the foot while balancing on one leg. Pushups are to be done with straight back, hips and legs in line while pushing up with arms.
Stunts are activities that test flexibility, agility, balance, coordination, strength and endurance. They can serve as conditioning exercises and introduce gymnastics and tumbling skills. Individual stunts include the Turk Stand, Ankle Hold Walk, Coffee Grinder, Log Roll, Human Ball, Dog Walk, Lame Dog Walk, Inch Worm, Crab Walk, and Hip Walk. Group stunts involve three or more people, such as the Walking Chair, Merry-Go-Round, and Skin the Snake. Videos are provided as examples of how to perform each stunt.
This document provides exercise ideas for outdoor boot camp workouts without gym equipment. It describes 18 different exercises that target the entire body through cardio and strength training. The exercises include things like stair running, double foot hops, push ups on steps, quick step ups, sprints, tricep dips, mountain climbers, and more. Descriptions are provided for proper form and variations to increase intensity for each exercise. Pictures of downtown Indianapolis landmarks are included at the end.
The document provides instructions for several calf exercise variations, including standing calf raises, calf raises on a leg press machine, seated calf raises, donkey calf raises, one-leg calf raises, and reverse calf raises. The exercises are described to target different areas of the calves and allow isolation of individual calves. Proper form and variation in weight and reps are emphasized to fully challenge and develop the calf muscles.
Squat pages from acsm's foundations of strength training and conditioningCHINO Orlando Muñoz
The document describes proper form and technique for performing barbell back squats. Key points include: holding the bar in a low-bar or high-bar position on the back, keeping the feet parallel and shoulder-width apart or wider, descending until the thighs are parallel to the ground, and ascending by extending the hips and knees. Common mistakes that should be avoided are allowing the knees to move too far forward, excessive leaning forward, and failing to perform the full range of motion. Variations include front squats, split squats, and single-leg squats.
Similar to Javelin fundamentals & building a run up, Leeds April 3rd 2011 (20)
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Psaroudakis: Family and Football – The Psaroudakis Success StoryPsaroudakis
Psaroudakis, a name that resonates with football fans around the globe, is a testament to the powerful synergy between familial support and individual passion. Born on March 10, 1992, in the historic city of Heraklion, Crete, Psaroudakis’ journey to international football stardom is a compelling narrative of dedication, perseverance, and unwavering family support. His story not only highlights his athletic prowess but also underscores the crucial role his family played in shaping his career and character.
Psaroudakis’ early life in Heraklion was deeply influenced by a supportive and nurturing family environment. His father, a former semi-professional footballer, recognized Psaroudakis’ potential from an early age. Acting as his first coach, his father’s guidance was instrumental in igniting Psaroudakis’ passion for football. This paternal influence instilled in him a strong work ethic and fundamental skills that would become the foundation of his future success. His mother, a dedicated homemaker, provided a stable and nurturing environment, ensuring that Psaroudakis could pursue his dreams without any hindrances.
From a young age, Psaroudakis showed an innate talent for football. Growing up in Heraklion, he spent countless hours playing football in local parks and streets with friends and family. His natural ability was evident even in these informal settings, and his enthusiasm for the game was infectious. By the age of five, Psaroudakis had joined a local youth football club, where his skills began to flourish. His father’s role as his first coach during these formative years was crucial, as he emphasized not only technical skills but also the importance of discipline and teamwork.
The transition from playing in local parks to joining a structured football environment marked a significant step in Psaroudakis’ journey. At the age of ten, he joined the youth academy of OFI Crete, one of Greece’s most esteemed football clubs. This move marked the beginning of a more rigorous and professional approach to his training. The academy environment was demanding, focusing on honing technical abilities and instilling values of sportsmanship and dedication. Psaroudakis’ dedication to his craft was evident as he quickly rose through the ranks, becoming a standout player in the youth teams.
The support of Psaroudakis’ family was unwavering during this critical period. His father continued to be a source of guidance and mentorship, while his mother ensured that he had everything he needed to succeed. Their collective efforts created a balanced environment where Psaroudakis could focus entirely on his development as a footballer. This familial support was not just about providing the basics; it was about creating an environment where Psaroudakis felt encouraged and motivated to pursue his dreams relentlessly.
As Psaroudakis transitioned from the youth academy to professional football, the challenges became more significant.
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2. Main aim of the day
“To give you the tools to be able to teach athletes to
throw the javelin with efficient technique”
Feel free to interrupt!! Questions Anytime
3. Mick Hill Introduction
Involved in Athletics for 35 Years!!!!
Wanted to be a footballer LUFC
Very good at throwing things, best in
the school at cricket ball, this got me
into North Leeds Schools
Competition – Won it
Leeds final was with Javelins (came
3rd but it was my picture in the
paper……..fate?)
Introduced to Wilf Paish by my uncle
aged 14 – Athletics got serious
thereafter
Destined for a life with a sore elbow!
4. Javelin Career
International 1983 – 2004
20 Major Champs (4 OG, 7 WC,
5 EC, 4 CG)
6 Major Medals
Also
Have Worked in Sports
Development, Talent ID, Sports
Equipment Supply, UKA RTM,
GB Team Coach at Major Games
Personal Javelin Coach to
athletes inc. Jessica Ennis &
James Campbell
Now “Director of Athletics” at
Leeds Met Carnegie
10. The Best Athletes In The World
Make it look easy
Move smoothly
Are superb at the fundamentals
Are complete athletes with no weaknesses – great
posture, poise, balance, speed, strength, stamina etc.
Wilf’s Saying
“Chin-Knee-Toe /Make-A-Bow / See-It-Go!”
Very true for the Javelin
A good throw is a result of a chain reaction that starts
low down & moves up through the body ending at the
fingers
11.
12. How Do We Get From This - Jessica 2004
(PB At The Time 28.04m)
16. Gifted Beginners and Multi Eventers
Pose Several Problems
They already compete
They have little or no idea what they are
trying to do
They have no feel for the event
They are usually physically gifted.
Decathletes built like Tarzan throw like
Jane!!
Therefore they are an injury waiting to
happen! (can be 10 x body weight through
left leg at final left contact! Females?)
17. Jessica Ennis Annual Progression
Still very much a work in progress!
2002 – 26.54m 2007 – 38.07m
2003 – 26.82m 2008 – 43.08m*
2004 – 28.04m 2009 – 46.47m*
2005 – 32.55m 2010 – 46.71m**
2006 – 36.81m *Extended run up
** +2 More Steps
N.B 2004 – 2010 Average 2 sessions per week 30 weeks
of the year = 90 Hours x 6 = 540 Hours!!!! Please
understand that it takes time to change!
Don’t expect to be transformed today!!
18. Teaching the Fundamental Movements
Firstly identify what they are!!!
Introduce drills that reinforce the movement
pattern Practice makes Permanent! Not
“Perfect”
Ensure the athlete can feel the positions
Use of video essential to support coaching
points
Develop progressive drills that transfer the
pattern into the competition environment
Ultimately develop the ability to perform
under pressure – build confidence
19. Throwing The Javelin Consists Of
The Following
Running Forwards Turning Sideways
Sequencing The Throw Stopping Behind The
Line
20. Therefore It Is Very Important To Develop
These Abilities In Javelin Training Sessions
Hence The Reason I Structure My Sessions
As Follows
Warm Up – Jog Stretch & Running
Drills (5 – 15 mins)
Javelin Walking, Running, Rhythm
Drills
Correct Sequence Drills
Throwing – Standing, Walking, 3 Step,
5 Step, 7 Step – Full Run-up
21. Exercise
Running Forwards (over mini
Javelin Run-up Drills
Description
10 mini hurdles 3 foot spacing apart
Loading /
Emphasis
Do not go too fast! Dorsi Flex
Set &
Repetitions
2 x 10 Hurdles x 2
hurdles) the feet (Toes pulled up to
shins) Equal steps between
the hurdles DO NOT
GALLOP! Good rhythm
Running Forwards (with the Hold the javelin with your hand above your head 800gram / 600gram Javelin 15m x 2 x 2 Sets
javelin) (point of the javelin down and across left) keep your
head and chest up (proud) Run forwards in a straight
line with good posture & heel to bum running
(dorsi-flexed feet) Try not to pump the javelin
Running Sideways (over mini Tall posture slightly tilted back, weight over back Do not go too fast! Dorsi Flex 2 x 10 Hurdles x 2
hurdles) leg. Move smoothly down the hurdles the feet (Toes pulled up to
shins) Equal steps between
the hurdles . Try and keep your
head over your back foot every
time it hits the floor
Running Sideways (with the Tall posture slightly tilted back, weight over back 800gram /600gram 15m x 2 x 2 Sets
javelin) leg. Javelin at eye level slightly pointing up. Move
smoothly along a line if possible, try and ensure
your head is over your back leg every time it hits the
floor. Keep the hips and shoulders side on (easier if
feet are side on) Keep the sole of your back foot
pointing at the floor.
Run & Withdrawals Run forward withdraw the javelin smoothly do 2/3 800gram / 600gram Javelin 30m x 2 x 2 Sets
cross-overs then run forward and repeat. Ensure
shoulders and hips go side on, keep the javelin at
eye level hand above shoulder, palm of the throwing
hand facing the sky – DON’T LEAN ON THE
JAVELIN
22. Exercise Description Loading / Set & Repetitions
Pre Throwing Session Drills (Cont) Emphasis
Resisted cross-overs Using the bungee harness. Maintain the 800 gram / 600gram 15m x 2 x 2 Sets
body position (slightly tilted back) drive off javelin and bungee cord.
the left and right leg. Must pick up right (Not too much
knee early and put it ahead. Feel like your resistance)
legs are working in front of you – not 15m x 1 resisted 15m x 1
behind 800gram/600gram un-resisted x 2 Sets
Run – off and hold Like a 3 step throw. Pull the ground with 800gram / 600gram 3 sets of 4 reps
your left foot, stay back and side on (cover Javelin
some ground) land on your right foot in a
power position and hold
Mini - Hurdles sideways Go over 3-4 mini-hurdles sideways (left hip Tennis ball 3 x 3 throws
to cross overs and throw lead) feet at 90 degrees to direction of
throw. Establish even rhythm with right
knee picking up maintain this when hurdles
are not there then run-off & throw with
width and bum kick!
Walking 11 Step Run-up Walk 4 steps forward, take the javelin back 800gram/600gram x3
in two steps then do 5 steps to left foot Javelin
plant.
11 Step Run-up practice Mark out your run-up and go through it Throw a Tennis ball or 2x2
with competition intensity if possible. 800gram/600gram
Javelin
23.
24. Fundamental Positions For Pulley, Standing & Short
Approach Throws
Grip - Thumb & first finger, thumb & second finger or
horse-shoe
Body position - sideways on
Hand position rotated upwards – palm to the sky
Arm position - long relaxed arm reach back – hand above
the shoulder - point of javelin at eye level
Weight distribution - over back leg
Look over left shoulder (RH thrower) head slightly tilted
back
The throw must start low down (Hips, right leg or foot)
All we are trying to do is get into the right positions to
allow the throw to happen in the correct sequence
Chin-Knee-Toe, Make-A-Bow, See It Go!!!
25. Exercises To Learn Correct Sequence
Exercise / Weight 3kg 1kg 800 / 600gram Number of
throws
Standing Front On Throw 3x6 36 (18 R & 18 L)
Left and right hand
Pulley 3x6 18
Side on Standing Throw
(Hip strike) 3x6 18
Side on Standing Throw
(Right Foot Turn Over) 3x6 18
Right arm only
Modified Schwanbeck Medball 3 x 6 18
Exercise
Total =108
26. Front On Ball Throwing
Feet together facing the net / wall (1-2kg ball)
Coaching Points
1. High throwing arm
2. Non-throwing arm
out in front
3. Start throw with
the chest moving
forward
4. Left arm stays
where it is
5. Arm-pit leads the
throw
Major fault – starting
the throw by taking
the left shoulder
away
27. Side on Standing Ball & Pulley
Coaching Points
1. Start position side on
Chin – Knee – Toe
2. Look over left
shoulder
3. Throwing hand above
shoulder
4. Weight is orientated
back over right leg
5. Begin the movement
with right foot
turning over onto the
toes creating hip
strike
6. Creates the “bow” if
left side is firm and
stays
30. Modified Schwanbeck
•Chin – Knee – Toe Start Position
•Side On Shoulders & Hips
•Right Foot Initiates Throw
•Head & Hands Stay Back As Hips Drive
Forwards = “Bow” Position
•Right Foot Fully Committed
•The “Bow” Is released
•Finish With The Head Over The Left
Foot
•THIS IS THE FEELING YOU NEED TO
GET WITH A JAVELIN
33. Walking Throw
Coaching Points
Start position feet together 90
degrees to throwing direction
Arm high and long
Hand above shoulder palm up
Body orientated back
Weight on right side
Left - Right - Left
Initiate throw with hip strike
Sequence from floor upwards
Solid base after ball / javelin
has gone
Left Shoulder / arm should
not go backwards
Javelin / Shoulder & Hip
Angle the same up to hip
strike
34.
35. 3 Step Throw
Coaching Points
Start position as walking
throw
Reach with the left foot and
pull the ground
Stay behind your left leg – do
not lean forwards
Maintain weight over right
side
Keep arm up and sequence
the throw as walking throw
36. 5 Step Throw
Coaching Points
Start position as previous throw –
as athletes get more advanced
allow them to bounce into the
throw
Rhythm important left, right, left
– right – left
Right foot needs to go ahead and
land underneath the body C-K-T
Must emphasise the penultimate
left contact – pull the ground
Maintain posture slightly
orientated back
Javelin should be still until the
hip strikes
Bow position will confirm correct
technique
Look for strong balanced finish
38. Preparing For The Season
Set some goals for the season and target certain
competitions. Find out selection criteria.
Have a comp plan but be prepared to adapt it due
to reasons beyond your control, bad weather, and
injury.
Therefore enter more comps than you need to do.
It is much easier to drop out of an event than get
in at the last minute.
Give yourself lots of chances to qualify for your
target event – County Champs, ESAA, Nationals
etc
39. Essential to try out several warm up strategies to
ensure you know what you will do on the BIG day.
Try several javelins and find the one that suits you
best – not the one that is colour coordinated with your
outfit!
Keep a detailed training diary - will be invaluable in
planning for big events and detailing what happened
also will be invaluable as your careers progress.
Very important to develop confidence - How many
sessions / comps in the lead up to the Major
Championship
40. Advice For The “Big” Comp
Plan how many throwing/drills sessions you will do
in the holding camp / last ten days – have clear aims
for every session
Ensure your javelin of choice is on the official
equipment list – if not ensure you get it submitted
via team staff
Be very wary of advice given by “experts” can be
confusing and counter productive
Throw in training at the time you will be competing
(if possible)
41. Work back from comp start / final call time to plan
warm up
How far from warm up area to the final call room?
What are you going to do in the warm up throwing
area? Jog, stretch, drills, and throws (How many
standing, walking, 3 steps, 5 step, 7 step & full run-up?)
Do your thing and don’t be distracted by the
opposition – danger of copying what the best athletes
do – (this needs to be part of the post competition
review not during it!)
Final Call Room – can you move around under the
stadium prior to entering – maybe time to do some
drills rather than just sitting and waiting
42. Time in Stadium – how many guaranteed throws (Need
to get coach to ask at technical meeting)
Comp Start time – May change so be prepared. Thus
your warm-up timings will change
Produce a kit bag check list – spikes, towel, vest,
number, drink, sticky / chalk, spare laces, lucky charm
etc!
Most Importantly Enjoy It!!! Competing is the reason
why you train!
Remember “Failing to plan is planning to fail”