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Jan 31

Tip of the Month – January 2020

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Coach Monika Says…


“Spice Up” Your Exercise Program – Add and Vary Exercises

I learned over many years of coaching one needs to be very creative with exercise programs, inclusive Warm-up, Cool-down, and Conditioning. We designed the so-called ‘exercise complex’, comprising 25 exercises per set (standing to sitting, in essence, top to bottom of the body). It is based on the periodization of 4 Macro cycles per season. Exercises are then changed per cycle or modified based on need. All exercises are performed to music, selected by athletes to keep up the ‘beat’ and maintain their motivation.

We have accumulated a repertoire with more than 700 exercises without (‘free body’ exercises), and with apparatus use such as medicine balls, physio balls, ropes, gym benches, etc. I will be providing samples over several upcoming newsletters. We do have a PDF booklet for purchase (US$7) with selected exercises located on this Website titled “The Kalos Exercise Collection.”

Part I – Series #1 Developing Explosive Power

Want to improve the power & explosiveness of your athletes in just a few minutes of practice? Start implementing Plyometrics (more on this topic will be available in the upcoming January 2020 Newsletter).

1.  Spiderman Jump

Equipment: small exercise mats

Quick explosive jumping static and dynamic balance, leg and core strength, explosive power

Start position: assume medium squat position, feet parallel and slightly apart, center of gravity over feet, arms bent in front of body/at waist height, face forward, back aligned

Action: assume start position,swing arms upward for jump, jumping to full body extension, land in medium squat position, bending knees for safe landing, arms bent in front of body/at waist height, balance over feet, feet slightly apart, continuous jumping action, set number of repetitions

Variation: straddle legs in air, close legs for landing

2. Jumping Rows: Low Boxes or Medicine Balls

Equipment: select number of low boxes, medicine balls spaced equally apart in a row   

Continuous quick jumping series over low boxes or balls

Start Position: stand upright, feet parallel and slightly apart, face forward, arms extended at sides by body, back straight

Action: assume start position, arms at sides by body, swing arms upward for jump, land in medium squat position, bend knees for safe landing, bent arm in front of body/at waist height, continuous jumping action, return to start, set number of repetitions

3. Jumping Rows: Low Boxes or Medicine Ball to Standing Long Jump

Equipment: select number of low boxes, medicine balls, 5×7 mat

Continuous quick jumping series over boxes or balls, followed with immediate long jump

Start Position: stand upright, feet parallel and slightly apart, face forward, arms extended at sides by body, back straight

Action: assume start position, arms at sides by body, swing arms upward for jump, land in medium squat position, bend knees for safe landing, bent arm in front of body/at waist height, continuous jumping action followed by long jump, return to start, set number of repetitions

4. Frog Jump 
Schlots:Users:monikaschloder:Desktop:2 LeapFrog.jpg

Equipment: long mat for number of athletes, plastic disk, frog image placed distance away (in front)

Quick ‘Frog’ Jump for height and flight 

Start Position: assume low crouch position at side of mat (athletes side by side),feet comfortably apart, arms slightly bent, hands flat on mat, fingers spread apart, looking at hands

Action: assume start position, on command, athletes jump, push from both feet and hands, jump upward and forward (height and flight for distance), land in crouch position, return to start, set number of repetitions

*We use flat plastic disks and frog toy images for motivation to increase jumping distance

5. Frog Jump – Handclap in Air

Equipment: long mat

Quick ‘Frog’ Jump with handclap in air

Start Position: assume low crouch position,feet slightly apart, arms bent at sides by body, hands flat on mat, face forward, back straight

Action: assume start position, push from both feet and hands, jump high upward and forward (more height and flight), clap hands in air, land in crouch position, continuous action to end of mat or set distance, return to start, set number of repetitions

6. Hoop Jump 

Equipment: long mat, select number of hoops, equally spaced apart, set distance

Quick and continuous jump series 

Start Position: assume low crouch position,feet slightly apart, arms bent at sides by body, face forward, back straight

Action: assume start position, push from both feet and hands, jump high upward and forward (more height and flight), land in crouch position inside hoop, immediate jump into next hoop, continuous action to end of mat or set distance, return to start, set number of repetitions

7. Vertical Jump 
Schlots:Users:monikaschloder:Desktop:7a StVJump1.jpg

Equipment: mat alongside wall, target lines marked with tape on wall at various heights

Quick ‘Vertical Jump, extending arm to touch marked target line (height)

Start Position: stand upright sideways next to wall (right side), feet slightly apart, face forward (standing sideways), arms extended at sides by body, back straight

Action: assume start position, push from both feet, 2-foot upward jump, using strong single R arm swing, touch target with R hand (closest to wall), land bending knees, continuous action set number of repetitions

Variations: 

  1. Repeat from L side of the wall, set number of repetitions
  2. Repeat, one-foot jump, R side, R foot, one-foot take-off, and jump set number of repetitions
  3.  Repeat, one-foot jump, L side, L foot, one-foot take-off, and jump, set number of repetitions
8. Jump from Kneeling – Medium Squat – Jump in Air 
Schlots:Users:monikaschloder:Desktop:images.png

Equipment: small exercise mat

Quick Jump to medium squat to Jump in air 

*Advanced level – avoid if weak knee condition

*Put padding under knees 

Start Position: assume upright kneeling position (or sit on heels),feet/heels together, face forward, arms at sides by body, back straight

Action: assume start position, push from knees, shins, and top of feet, to jump upward with strong arm swing, to medium squat position, immediate jump in air with arm swing to overhead, continuous action, set number of repetitions

References: 

Retrieved January 10, 2020, from https://en.wikipedia.org/wiki/Fred_Wilt

Schloder, M.E. (2020). Personal Resources: Personal training manual: Track and Field.

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