On this article I wish to cowl a few the exercises we do with our crew through the basic preparation section of coaching. These exercises are nice to get the athletes working and again into form. They arrive from varied sources and are all the time evolving, be happy to take them and put your individual spin on them.
A few years in the past Romona Pagel gave an ideal presentation on the NTCA Conference. She actually has some nice coaching concepts. One of many exercises I took away from that session together with her, I now name the Pagel Circuit. The Pagel Circuit consists of all body weight workout routines, so there isn’t a want for specialised tools or a variety of area. Athletes full 10 reps of every train with no relaxation between workout routines. We full the workout routines on this order:
-Break up Squat Soar
After completion of all 6 workout routines, we stroll or jog 200 meters for restoration after which repeat the circuit for 3 cycles. I maintain monitor of the time it takes to finish every cycle, and use this as one among my knowledge factors to test that our coaching strategies are efficient.
One other good early season exercise is the medication ball relay. This exercise was launched to me by a former athlete in our system, Dan Hytinen. It’s a pretty fast however brutal exercise that the athletes actually get into. We use heavy non-bouncing drugs balls and athletes pair up in teams of two. Males use a 25 pound ball, and girls use a 16 pound ball. Working across the 200 meter indoor monitor, the primary associate takes the ball and chest passes it out in entrance of himself, then runs to it persevering with this for a full lap across the monitor. After crossing the road the associate then does a lap of chest passing across the monitor whereas associate 1 rests. In lap two, athletes throw the ball ahead by means of the legs, dropping the hips down after which driving them up. Within the ultimate leg of the relay, athletes run whereas holding the ball overhead. With this exercise you do wish to watch out to not have too many athletes throwing balls on the similar time. I restrict it to solely 3 athletes on the monitor at a given time to scale back the chance of them being hit by the medication balls.
Every of those exercises could be accomplished in a comparatively brief period of time. They’re nice for getting the athletes again into the swing of issues and enhancing work capability with minimal likelihood for harm. I’ve discovered them to be mix of quantity and depth for early season coaching.