Coastal Sharks Weekly Workout 2011 Season
Home or Gym Workout Agenda
As with most workout programs please be sure to warm-up and stretch prior to starting the excersises. Its very important to stay hydrated during the workout so be prepared.
VERY IMPORTANT: Conclude each workout with stretching and hydration as well!!
The workout should last no longer than 45 minutes. Please conduct every Tuesday during the season. During non-tournament weekends it's recommended that you choose one other time. I recommend you choose to workout either Monday, Wednesday or Friday as well.
TORSO ROTATIONS (please get a small weighted workout ball) 5-8 pounds
- Start with the ball at the chest, elbows out with feet shoulder width apart with feet pointed outward slightly
- Rotate your body left and right while facing forward and be sure to release your trailing foot (prevent knee twist)
- Be aware not to over rotate your torso beyond 180 degrees to avoid back injury.
- FREQUENCY: 12 repititions (6 per-side)
EXTENDED TORSO ROTATIONS
- Continue same movements as above
- Extended weighted ball outward away from chest and and rotate torso while holding ball away
- FREQUENCY: 12 repititions (6 per-side)
GIANT CIRCLES
- Start with the ball at your waist with your feet shoulder width apart.
- Rotate the ball in circle, squatting as the ball moves toward the floor.
- Avoid locking knees keep core (stomach muscles) tight and keep back locked in.
- the body will follow the ball as it transitions upward until the ball is directly above your head with arms fully extended
- FREQUECY: 6 times each direction (full rotations).
WOOD CHOPS
- Start with ball above head, arms extended with elbows slightly outward.
- Core should be tight and begin squatting while lowering ball to the ground while fully extended in arms.
- Reverse motion and rise back to standing position.
- FREQUENCY: 6 times -
DIAGONAL WOOD CHOPS
- Same as above except lower and raise ball with a diagonal motion.
- FREQUENCY: 12 times - 6 over each shoulder - EX: Lower to left foot raise up over right shoulder.
JUMP ROPE
Jump rope training can be performed with various types of jumping patterns and sequences. This is a low impact training method that will help develop your quick foot movements, ability to get off the ground powerfully and coordinate hand and foot movements. Gains are in endurance; both muscular and aerobic.
Start off slowly for (2) minutes per each (as weeks progress we will increase up to 5 minutes). Please rest 1 minute in between. DON'T DOG THIS!!!! Our sport requires us to jump. The average player during the course of a 5 set match will jump 300 times!!! Imagine a tournament when you may play 12 games! So I think its pretty important... don't you???
- 2 legged jumps
- 2 legged lateral jumps (skier)
- 2 legged slalom jumps (turn hips side to side)
- 1 legged Jumps (Right then Left)
- Run in place
- High Knees - (Run In Place)
- Scissor - (move feet back n forth forward and back)
- Crossed legged - (Cross right over left then left over right)
GOOD WORK - Feels good right???
Some players have asked about how to strengthen and make their swinging arms quicker -
These excersises require a resistance band - I will bring one to practice to demonstrate
The following websites provide some information....
http://www.sport-fitness-advisor.com/resistance-band-exercises.html
Mitch - (See the teeth?)
GO SHARKS!!!
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