Outils et astuces - Vidéos Nataswim

Pro Level Functional training Macrocycle 2-A

Functional training Macrocycle 2-A Weeks 19-24 of Macrocycle 2 for Functional training. This is a double split program(Monday-Thursdays for lower body, Tuesdays-Fridays for upper body), with Wednesdays/Saturdays for speed/agility training. Sundays off. Do 5-10 minutes...

Pro Level Functional training Macrocycle 2-B

Pro Level Functional training Macrocycle 2-B Weeks 19-24 of Macrocycle 2 for Functional training. This is a Tuesaday workout(upper body). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 45 seconds rest between...

Pro Level Functional training Macrocycle 1-A

Pro Level Functional training Macrocycle 1-A Weeks 13-18 of Macrocycle 1 for Functional training. This is a double split(lower body/upper body), with Mondays and Thursdays for lower body, while Tuesdays and Fridays are for upper body. Wednesdays are for speed/agility...

Pro Level Foundational training Macrocycle 2-B

Pro Level Foundational training Macrocycle 2-B Weeks 7-12 of Macrocycle 2 for Foundational training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 45...

Pro Level Foundational training Macrocycle 2-C

Pro Level Foundational training Macrocycle 2-C Weeks 7-12 of Macrocycle 2 for Foundational training. Thisn is a Friday workout(lower back, lats, abs, biceps). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 45 seconds...

Pro Level Foundational training Macrocycle 1-C

Pro Level Foundational training Macrocycle 1-C Weeks 1-6 of Macrocycle 1 for Foundational training. This is a Friday workout(lats, lower back, biceps, abs). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 60 seconds rest between...

Pro Level Foundational training Macrocycle 2-A

Pro Level Foundational training Macrocycle 2-A Weeks 7-12 of Macrocycle 2 for Foundational training. This is a 3 times a week resistance program(Mondays, Wednesdays and Fridays), with Tuesdays for speed/agility workouts. This is a Monday workout(quads, hams, abs,...

Pro Level Foundational training Macrocycle 1-B

Pro Level Foundational training Macrocycle 1-B Weeks 1-6 of Macrocycle 1 for Foundational training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start workout. Rest 60 seconds between sets. Incline DB chest...

Pro Level Foundational training Macrocycle 1-A

Pro Level Foundational training Macrocycle 1-A Weeks 1-6 of Macrocycle 1 for Foundational training. This is a 3 times a week resistance program(Mondays-Wednesdays-Fridays); with Tuesdays for agility workouts. This is a Monday workout(quads, abs, hams, calves). Do 5-10...

High Level In-Season training Macrocycle 1-A

-175- High School Level In-Season training Macrocycle 1-A Weeks 32-37(or longer) of Macrocycle 1 for In-Season training. This is a 2 times a week resistance program(Monday and Thursday), Perform 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets...

High Level Functional training Macrocycle 2-C

-175- High School Level Functional training Macrocycle 2-C Weeks 13-18 of Macrocycle 2 for Functional training. This is a Friday workout(lower back, lats, biceps). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in straight sets with 60 seconds rest...

High Level Functional training Macrocycle 2-B

-175- High School Level Functional training Macrocycle 2-B Weeks 13-18 of Macrocycle 2 for Functional training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start the workout. Complete straight sets with 60...

High Level Functional training Macrocycle 2-A

-175- High School Level Functional training Macrocycle 2-A Weeks 19-23 of Macrocycle 2 for Functional training. This is a 3 times a week resistance training (Mondays-Wednesdays-Fridays), with Tuesdays for an agility workout. T hursdays and Sundays off. This is a...

High Level Functional training Macrocycle 1-C

-175- High School Level Functional training Macrocycle 1-C Weeks 13-18 of Macrocycle 1 for Functional training. This is a Friday workout(lower back, lats, biceps, abs and neck). Do 5-10 minutes of a dynamic stretching warm-up to start workout. Complete straight sets...

Functional training Macrocycle 1-A

-175- High School Level Functional training Macrocycle 1-A Weeks 13-18 of Macrocycle 1 for Functional training. This is a 3 times a week resistance program(Mondays-Wednesdays-Fridays), with Mondays for quads, calves, hams, abs; Wednesdays for chest, shoulders, triceps...

Pro Level Active Rest Period Macrocycles 1 & 2

Pro Level Active Rest Period Macrocycles 1 & 2 Complete for 1-2 weeks after every level (foundational, functional, and pre-season). Pick one of any activity below and complete 1-2x a week for 20-30 minutes at a low to moderate intensity. Baby Eagle 1. Once the...

Pre-Season training Macrocycle 1

Pre-Season training Macrocycle 1 Weeks 17-21 of Macrocycle 1 for Pre-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Rest 60 seconds between exercises. Alternating Split Squat Jump 1) Stand with feet hip width apart....

Functional training Macrocycle 2 b

Functional training Macrocycle 2 b Weeks 17-21 of Macrocycle 2 for Functional training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises with 60 seconds rest between exercises. Rest 1-2 minutes...

Functional training Macrocycle 1

Functional training Macrocycle 1 Weeks 12-16 of Macrocycle 1 for Functional training. This is a twice a week resistance program Do 5-10 minutes of a dynamic warm-up. Complete in supersets of 2-3 exercises with 30 seconds rest between exercises. Rest 1-2 minutes...

Foundational training Macrocycle 1

Foundational training Macrocycle 1 Weeks 1-6 of Macrocycle 1 for Foundational training. This is a twice a week resistance program(Mondays, Thursdays); Do 5-10 minutes of a dynamic warm-up. Rest 60 seconds between sets. Bodyweight Squats 1. Start by placing feet...

Plyometric Workout 20

-173- Box Drill with Rings 1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.2. Hop forward using both feet and land in first ring.3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring...

Plyometric Workout 19

-173- Plyometric Workout 19 Complete in straight sets with 1-2 min rest in-between sets. Single Leg Bound to Box 1. Assume a stance with your feet parallel and shoulder width apart.2. Explode up using one foot onto the box by pushing off the forward foot. Other leg...

Plyometric Workout 18

-173- Plyometric Workout 18 Complete in one big circuit. Rest around 30sec in-between exercises. Complete the circuit 3 times. Lateral Stability Jumps 1. Stand with left shoulder facing box with feet slightly wider than hip-width apart. 2. Lower body into a semi-squat...

Plyometric Workout 17

-173- Plyometric Workout 17 Complete in straight sets with 1 min rest in-between sets. Broad Jump 1) Stand with feet slightly wider than hip-width apart in a semi-squat position.2) Swinging the arms forward, jump forward as far as possible.3) Repeat according to...

Plyometric Workout 16

-173- Plyometric Workout 16 Complete in straight sets with 1min rest in-between sets. Two Foot Zig Zap Hops 1. Stand to the left of the ladder approximately 1-2 feet away. 2. Forcefully push off both feet and land the on the other side of the ladder.3. Repeat and land...

Plyometric Workout 15

-173- Plyometric Workout 15 Complete in straight sets with 1min rest in-between sets. Bounding with Rings 1. Jog into the start of the drill for forward momentum.2. After a few feet, forcefully push off with the left foot and bring the right leg forward. At same time...

Plyometric Workout 14

-173- Plyometric Workout 14 Complete in one big circuit with 30sec-1min rest in-between exercises. Broad Jump 1) Stand with feet slightly wider than hip-width apart in a semi-squat position.2) Swinging the arms forward, jump forward as far as possible.3) Repeat...

Plyometric Workout 13

-173- Plyometric Workout 13 Complete in one big circuit with 30sec-1min rest in-between exercises. Bounding with Rings 1. Jog into the start of the drill for forward momentum.2. After a few feet, forcefully push off with the left foot and bring the right leg forward....

Plyometric Workout 12

-173- Plyometric Workout 12 Complete in one big circuit with 30sec-1min rest in between exercises. Complete 3 times. Lateral Stability Jumps 1. Stand with left shoulder facing box with feet slightly wider than hip-width apart. 2. Lower body into a semi-squat position...

Plyometric Workout 11

-173- Plyometric Workout 11 Complete in one big circuit with 30sec-1min rest in between exercises. Complete the circuit 3 times. Single Leg Hop to Box (2 foot land) 1. Stand facing box with feet slightly wider than hip-width apart. 2. Lower body into a semi-squat...

Plyometric Workout 10

-173- Plyometric Workout 10 Complete in straight sets with 1min rest in-between sets. Hurdle Jumps 1. Stand 1-2 feet away from hurdle. Feet should be slightly wider than hip-width apart in a semi-squat position.2. Driving the arms up and jump over hurdle.3. Upon...

Plyometric Workout 09

-173- Plyometric Workout 9 Complete in straight sets. Step Jumps 1. Stand beside object to be cleared.2. Bring knees up and jump vertically but also laterally off ground and over the barrier.3. Land on both feet and jump the other direction over barrier. Wall Throws...

Plyometric Workout 08

-173- Plyometric Workout 8 Complete in straight sets with 1min rest in-between sets. Single Leg Hop to Box (1 foot land) 1. Stand facing box with feet slightly wider than hip-width apart. 2. Lower body into a semi-squat position and jump up onto box using only 1 foot....

Plyometric Workout 07

-173- Plyometric Workout 7 Complete in straight sets with 1min rest in-between sets. Lateral Stability Jumps 1. Stand with left shoulder facing box with feet slightly wider than hip-width apart. 2. Lower body into a semi-squat position and jump up onto box. Feet...

Plyometric Workout 06

-173- Plyometric Workout 6 Complete in straight sets with 1min rest in-between sets. High Hurdle Jumps 1. Stand with feet slightly wider than hip width apart.2. Perform a standing long jump over the first hurdle.3. Upon landing, quickly jump over second hurdle....

Plyometric Workout 05

-173- Plyometric Workout 5 Complete in straight sets with 1min rest in-between sets. One Step Wall Throws 1. Stand with both feet parallel with knees slightly bent. A partner or wall should stand approximately 5-10 yards away.2. Pull medicine ball back behind head,...

Plyometric Workout 04

-173- Plyometric Workout 4 Complete in straight sets with 1min rest in-between sets. Bounding 1. Jog into the start of the drill for forward momentum.2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right...

Plyometric Workout 03

-173- Plyometric Workout 3 Complete in straight sets with 1 min. rest in-between sets. Hurdle Jumps 1. Stand 1-2 feet away from hurdle. Feet should be slightly wider than hip-width apart in a semi-squat position.2. Driving the arms up and jump over hurdle.3. Upon...

Plyometric Workout 02

-173- Plyometric Workout 2 Complete in one big circuit resting 30sec-1min in-between exercises. Complete the circuit 3 times. Bounding with Rings 1. Jog into the start of the drill for forward momentum.2. After a few feet, forcefully push off with the left foot and...

Plyometric Workout 01

-173- Plyometric Workout 1 Complete each exercise in one big circuit. Rest 30sec-1min in-between exercises. Complete the circuit 3 times. Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.2) Arms...

Agility Workout 01

-172- Agility workout 1 Tuck Jump and Sprint 1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.2. Jump up bringing knees up to chest.3. Land on balls of feet and immediately go into a sprint for the recommended distance.4. Remember to...

Agility Workout 04

-172- Agility Workout 4 Complete in straight sets with 30sec-1 minute rest between sets. Side Step/Double Step 1. Start by sprinting laterally through the ladder starting with your right foot. 2. Step into each square with every foot. Step with the left foot and then...

Agility Workout 14

-172- Agility Workout 14 Complete in straight sets with 30seconds-1minute rest between sets. Lateral Walk Overs 1. Stand with feet hip-width apart and with the bar to your left or right. Hands and arms should be behind your head.2. Step over the bar with the closest...

Agility Workout 13

-172- Agility Workout 13 Complete in a circuit and complete each exercise one time. Rest 1 minute and then repeat a 2nd and 3rd circuit. 180 degree turn 1. Start by jumping into the ladder with both feet together and land straddling the first rung. 2. In a continuous...

Agility Workout 12

-172- Agility Workout 12 Complete in straight sets with 30 seconds rest between sets. Leg Forward/Back Hop over Square Start on one leg with the other leg elevated off the ground. Jump over a square and land softly on the same foot that you jumped with.Hop back to the...

Agility Workout 11

-172- Agility Workout 11 Complete in a circuit and complete exercise once. Then rest 2 minutes and repeat a 2nd and 3rd circuit. Uphill Speed Runs 1. Start by choosing a hill that has an incline 1-3 degrees.2. Sprint for the desired distance up the hill.3. Repeat for...

Agility Workout 10

-172- Agility Workout 10 Complete in a circuit and complete each exercise one time. Rest 2 minutes and then repeat for a 2nd and 3rd circuit. Tuck Jump and Sprint 1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.2. Jump up bringing...

Agility Workout 09

-172- Agility Workout 9 Complete in straight sets with 30 seconds rest between sets. Single Leg Hop to Box (2 foot land) 1. Stand facing box with feet slightly wider than hip-width apart. 2. Lower body into a semi-squat position and jump up onto box using only 1 foot....

Agility Workout 08

-172- Agility Workout 8 Complete in straight sets with 30 seconds rest between sets. High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot back on the ground.3. Drive other knee up in a moderate to fast...

Agility Workout 07

-172- Agility Workout 7 Complete as one circuit and move from exercise to exercise until they are completed once. Rest 2-3 minutes and then repeat again for a 2nd and 3rd set resting in-between the circuits. Explosive Start Throws Stand with feet slightly wider than...

Agility Workout 06

-172- Agility Workout 6 Complete each set two times and then move to the next exercise. Once you complete each exercise once rest 2-3 minutes and repeat for a 2nd and 3rd time. Hop Scotch 1. Start by placing your feet on the outside of the first square.2. Proceed to...

Agility Workout 05

-172- Agility Workout 5 Complete in one circuit going from one exercise to the next. Then rest 2-3 minutes and complete the circuit two more times resting between the circuits. Skip (A-Rhythm) Start with both feet together and begins by driving your left leg up into...

Agility Workout 03

-172- Agility Workout 3 V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.2) Leading with the chin and chest towards the ceiling, contract...

Agility Workout 02

-172- Agility Workout 2 Skip (A-Rhythm) Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight.Instead of staying in place extend the right...

Vertical Jump Workout 06

-171- Vertical Jump Workout 6 Complete in a circuit fashion with about 30 seconds rest in between exercises. Complete the circuit 3 times. Broad Jump 1) Stand with feet slightly wider than hip-width apart in a semi-squat position.2) Swinging the arms forward, jump...

Vertical Jump Workout 14

-171- Vertical Jump Workout 14 Complete in straight sets with 2 minutes rest in between sets. Kettlebell Swing Starting Position: Hold one kettlebell between your legs and your body is in a bentover stance with your back flat. Swing the kettlebell backwards and then...

Vertical Jump Workout 13

-171- Vertical Jump Workout 13 Complete in straight sets with 2 minutes rest in between sets. Depth Jump with Barrier 1. Stand on box with toes close to edge and facing the hoop (or high object i.e. top of volleyball net or soccer crossbar).2. Step off (not jump off)...

Vertical Jump Workout 12

-171- Vertical Jump Workout 12 Complete in straight sets with 2 minutes rest in between sets. Single Leg Hop to Box (2 foot land) 1. Stand facing box with feet slightly wider than hip-width apart. 2. Lower body into a semi-squat position and jump up onto box using...

Vertical Jump Workout 11

-171- Vertical Jump Workout 11 Complete in one circuit with minimal rest in between exercises. Complete the circuit 3 times. Bounding with Rings 1. Jog into the start of the drill for forward momentum.2. After a few feet, forcefully push off with the left foot and...

Vertical Jump Workout 10

-171- Vertical Jump Workout 10 Complete in straight sets with 2 minutes rest in between sets. Jump Up to Box 1. Stand facing box with feet slightly wider than hip-width apart. 2. Lower body into a semi-squat position and jump up onto box. Feet should land softly on...

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Outils et astuces – Vidéos Nataswim