complete 13 times per week This is a circuit training program to develop your muscular endurance and increase strength Complete exercises 1 through 6 After each exercise complete 1 minute of jumping jacks Once finished allow 23 minutes rest amp repeat twice more ID: 646038
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Slide1
General strength development (complete 1-3 times per week)
This is a circuit training program to develop your muscular endurance and increase strength. Complete exercises 1 through 6. After each exercise, complete 1 minute of jumping jacks. Once finished, allow 2-3 minutes rest & repeat twice more.
AT GYM
AT HOME/PARK
Lunges 12x each leg
Lunges
12x each leg
Lat
Pull down 10-15x
Push ups 15x
Squats 15x
Squats 15x
Bench
Press 15x
Mountain Climbers 30x
Calf Raises 15x each leg
Step ups w/
calf raise 12x each leg
Forearm Plank 30
secs
Forearm
Plank 30
secsSlide2
Stretching exercises
(Complete 3-5 times per week)
Hold each stretch for
15-30
seconds before moving on to the next.
Figure 4 Stretch
-
Glutes
-Low Back
Lying Hamstring Stretch-Hamstrings-Low Back
Lying Quad Stretch
-Quadriceps-Hip Flexors
Lumbar Stretch
-Low Back-Glutes
Doorway Stretch
-Chest
-Anterior DeltoidSlide3
Pre-game stretching exercises
Back of Neck
Front of Neck
Sides of neck
Mid/Upper Back
Chest/Biceps
Shoulder
Hold each stretch for 15-30 seconds without bouncing, rocking, or stretching to a point of pain. Start with your neck and work your way down stretching all joints & muscles.Slide4
Hamstrings/calves
Achilles tendon/Calves
Pre-game stretching exercises
Quadriceps
Adductor/GroinSlide5
Pre-game warm up
Gentle jog in the outfield perimeter or up and down foul territory for 2-5 minutes. (Longer if needed).
Reach arms
straight
out to the sides,
parallel to the ground, and make increasingly larger circles to the front with each rotation. Reverse direction of circles.
Bring hands to chest height with palms facing down and elbows out to the sides. Slowly rotate your chest side to side to warm up the upper back.