高中体育：核心和阻力力量训练.pptVIP

Core Strength resistance Strength Training Exercises （核心和阻力力量训练） OVERVIEW Core Strength it’s importance Progression of lifting Teaching proper lifting technique The Different types of lifts Varying lifts weights Different types of weight training The Do’s Don’ts of USD Track Field Starting Simple:Body weight exercises Push-ups Pull-ups Sit-ups Leg lifts on bar Pillar holds Pillar lifts Core Strength its IMPORTANCE Progression of core strength Developing: arm, back, shoulder strength for a beginner athlete Progression of arm, back, shoulder strength continued… Developing: Beginners lower leg strength Lunge Matrix: A lower leg strength progression Focus on posture Make sure foot/ground contact is directly below the knee Foot always stays square Keep knee slightly out Lunge Matrix Progression Arms above head Holding weight at chest Holding weight above head Matrix Low switches Stay low Posture Foot contact directly below knee, Foot square knee slightly out Matrix Power switches Same as Low switches except explode up as high as possible Teaching Proper Lifting Technique Make sure every athlete knows how to properly lift If they are not ready, pull them back to the non weight bearing exercises, machines, or other lighter techniques (broom sticks, or PVC piping) Resistance Training Exercises Arms Bicep curls Tri extensions Tri push-downs Back Bent over row Lat pulldowns Seated rows Calves Standing Calf raises Toes straight ahead Toes pointed in Toes pointed out Chest/Shoulders Flat bench Incline bench Dumbbell flies Hip/Thigh Hip sled Regular squats Single leg squats Step-ups Walking lunges Deadlift Leg curls Shoulders Upright rows Military press Shrugs Olympic Lifts Snatch Push Press Split Squat Snatch Powerclean Hangclean Jerk Vary the lifts 3-5 week phases with a week of recovery Don’t always do the same lifts, mix it up! EXAMPLES: Regular Squat Front Squats Single leg Squats Walking Lunges Step ups Vary the weight IT’S OKAY TO