Tip of the Month - February 2020
Coach Monika Says…
"Spice Up" Your Exercise Program - Add and Vary Exercises Part II
I provided samples of exercises for lower body strength and explosive power in the January Newsletter, inclusive of the chart, showing the impact of exercises and exercises to avoid, especially for younger athletes.
Here are additional ones for the lower body as well as upper body development.
Series #2
Some of the most basic exercises to develop lower body strength are various Jump Rope activities, and they are also FUN!
Single Jump Rope Jumping
Equipment: long mat (avoid bare floor to prevent shin splints); sport shoes; sport jump rope (hold rope end in each hand; center of rope on floor in front of body by feet; step onto rope center; pull each end into/underneath armpit [touching skin] for correct length size; avoid twisting end around wrist!)
Start position: Stand upright, feet together, rope center resting behind body by feet on floor, facing forward, arms extended by sides of body, holding ends with light grip in each hand, back straight
Action: Assume Start position,long-extended swingfrom behind body to overhead to front and downward, keeping arms extended, jump tucking legs, rope passes underneath feet, soft continuous rebounding action, always landing softly, set 15-30 seconds, 2-4 repetitions
Variation: keep legs long and extended during continuous jumping action
Add-On Group Jumping
Equipment: long mat (avoid bare floor to prevent shin splints); sport shoes; jumping rope (hold end in each hand; very long rope (8-10-12m).
We use this German ‘Zauberschnur’ (Internet: https://www.google.com/search?client =firefox-b-d&q=Zauberschnur)
Start position: Extend the rope to full length, 1-partner at each end, grasping rope ends, rope resting on floor, x-number of jumpers stand upright along one side of rope, feet together, facing forward, back straight
Action: Assume Start position,partners start rope swing in long overhead loop with coordinated action and effort, jumpers in waiting position (consecutive numbered: 1 to X-number), observe swing action and rhythm, #1 awaits timing for quick entry to jump, continues jumping, #2 enters, #1 and 2 continue jumping, #3 enters, #1, 2 and #3 continue jumping, continue pattern, continued until error occurs on jumper’s entry, goal: try to get as many jumpers as possible (our record is 22!)
Jump Rope with Circular Swing and Level Variation
Equipment: Long mat
Start position: Stand upright, feet together, rope center resting behind body by feet on floor, facing forward, arms extended by sides of body, holding ends with light grip in each hand, back straight
Action: Assume Start position,swing long and straight from behind body overhead to front and downward while tucking legs and turning in a circle, continue overhead swing action while in a squat position, letting rope pass underneath feet, continue overhead swing action while in half-squat position, continue overhead swing while tucking legs (first movement), maintaining turning (rotation) throughout, 2-4 repetitions completing the full set of jumping variations
Bench Skipping: Dynamic Balance and Leg Strength
We like to combine several physical components when creating drills. We also have developed an entire exercise section of ‘how to use the gym bench.’
Equipment: Gym bench on floor or long mat
Start position: Stand upright at one end of gym bench, feet together, facing forward, arms extended at sides by body, back straight
Action: Step up onto bench, start skipping action to opposite end of bench, arms extended out to sides at shoulder height, facing forward, back straight, continuous action, step down return to starting end of bench, 4-8 repetitions
References:
Schloder, M.E. (2018). Personal Resources: Personal training manual: Artistic gymnastics.