Mar 31

Tip of the Month – March 2020

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Coach Monika Says…

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

I provided samples of exercises for lower body strength and explosive power in the past two Newsletters, especially for developmental athletes. Here is a jumping series with various equipment: chair, stacked mats, and boxes of different height.

Series #3

The following exercise is from “The Kalos Exercise Collection” posted and available here.

We have a repertoire of over 700 exercises, collected over the years from various sports and modified them to suit our training purpose.

The exercises illustrated are self-explanatory – therefore, no explanation is needed

1. Box Jump Variations
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2. Gym Bench Variations

Growing up in the German sport system – especially in Post WWII years – we had few – if any training equipment. One had to get creative! We did, however, have ‘beat-up’ gym benches available and used them for individual exercises (single bench), partner and group exercises. 

These exercises are a lot of FUN, and my University physical education students loved them! There was a lot of laughter and ‘Hoopla’ in the Gym, especially when we had 2-foot jumping races with the bench! FUN group exercises can be designed as competitive races – mark distance of travel.

Single Exercises

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    1-foot Hop – hand support on bench and floor

Partner Exercise

  Up-Down – 1-foot push and hop to full body extension

Group Exercises

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Schloder, M.E. (2019). The Kalos Exercise Collection, pp. 26-28. Calgary, AB, CAN: Areté Sports.

Schloder, M.E. (2018). Personal Resource ManualArtistic Gymnastics. Calgary, AB, CAN: Areté Sports.

Schloder, M.E. (2018). Personal Resource Manual: Athletics: Jumping events. Calgary, AB, CAN: Areté Sports.

Schloder, M.E. (2017). Developing physical literacy for children and youth through FUN, fitness and fundamentals, pp. 181-189. Calgary, AB, CAN: Areté Sports.

Schloder, M.E. (2016). Ballet for athletes: Modified exercises for cross-training, pp. 305-338. Calgary, AB, CAN: Areté Sports.

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