Utilitaires
Outils Astuces
Vertical Jump Workout 09
-171- Vertical Jump Workout 9 Complete in straight sets with 2 minutes rest in between sets. Hang High Pull Keep torso straight but bent forward at the hips slightly. Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”.Keep your...
Vertical Jump Workout 08
-171- Vertical Jump Workout 8 Complete in straight sets with 2 minutes rest in between sets. Over the Back Toss 1. Stand with feet slightly wider than hip-width apart. Have a partner or trainer stand approximately 10-15 yards behind you.2. Grasp ball and lower body...
Vertical Jump Workout 07
-171- Vertical Jump Workout 7 Complete in straight sets with 2 minutes rest in between sets. Hang Clean to Full Squat (barbell) Keep torso straight but bent forward at the hips slightly. Explosively raise the bar by extending the hips, knee and ankle in a “jumping...
Vertical Jump Workout 05
-171- Vertical Jump Workout 5 Complete in straight sets with 2 minutes rest in between sets. Power Cleans Starting Position: Grab the barbell with your body is in a bentover stance with your back flat. Explode up by pushing your feet through the floor keeping the bar...
Vertical Jump Workout 04
-171- Vertical Jump Workout 4 Complete in straight sets with 2 minutes rest in between sets. Power Clean to Push Jerk Starting Position: Grab the barbell with your body in a bentover stance with your back flat. Explode up by pushing your feet through the floor keeping...
Vertical Jump Workout 03
-171- Vertical Jump Workout 3 Complete in straight sets with 2 minutes rest in between sets. Split Jerk (barbell) Stand with feet shoulder width apart and knees slightly bent.Start position: Position barbelll to ear level with an overhand grip (palms facing forward)....
Vertical Jump Workout 02
-171- Vertical Jump Workout 2 Complete in straight sets with 2 minutes rest in between sets. Power Clean to Push Jerk Starting Position: Grab the barbell with your body in a bentover stance with your back flat. Explode up by pushing your feet through the floor keeping...
Vertical Jump Workout 01
-171- Vertical Jump Workout 1 Complete in straight sets with 2 minutes rest in between sets. Power Clean to Full Squat Starting Position: Grab the barbell with your body is in a bentover stance with your back flat. Explode up by pushing your feet through the floor...
Pre-Season training Macrocyle 1
Pre-Season training Macrocyle 1 Weeks 22-26 of Macrocycle 1 for Pre-Season 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...
Pre-Season training Macrocycle 2
Pre-Season training Macrocycle 2 Weeks 27-31 of Macrocycle 2 for Pre-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in straight sets with 60 seconds rest between sets. Single Leg Hack Squat 1. Stand in the...
In-Season training Macrocycle 2
In-Season training Macrocycle 2 Weeks 32-36(or longer) of Macrocycle 2 for In-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Rest 30 seconds between sets. Leg 45 degree leg press 1. Sit in the machine and place one...
In-Season training Macrocycle 1
In-Season training Macrocycle 1 Weeks 27-31(or longer) of Macrocycle 1 for In-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Rest 60 seconds between sets. leg rotary pull 1. Start by standing on one leg and holding a...
Functional training Macrocycle 2
Functional training Macrocycle 2 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. Rest 60 seconds between sets. Leg kick on ball 1. Start by lying on top of the ball with your stomach...
Functional training Macrocycle 01
Functional training Macrocycle 1 Weeks 12-16 of Macrocycle 1 for Functional training. This is a twice a week resistance training. Do 5-10 minutes of a dynamic warm-up. Rest 45 seconds between sets. Hip Flexor thrust 1. Stand with feet hip width apart and place a band...
Foundational training Macrocycle 2
Foundational training Macrocycle 2 Weeks 7-11 of Macrocycle 2 for Foundational training. This is a twice a week resistance program Do 5-10 minutes of a dynamic warm-up. Complete in a superset of 2-3 exercises with 45 seconds rest between exercises. Rest 1-2 minutes...
Active Rest Period Macrocycles 1 & 2
Active Rest Period Macrocycles 1 & 2 This is a 1-2 week period. It is for rest and recuperation. The athletes should abstain from any stressful situations, as to allow the body to recover. Pick an exercise below and complete 1-2x a week for 20-30 minutes at a low...
Active Rest Period Macrocycles 1 & 2
Active Rest Period Macrocycles 1 & 2 This is a 1-2 week period. It is for rest and recuperation. The athletes should abstain from any stressful situations, as to allow the body to recover. Pick an exercise below and complete 1-2x a week for 20-30 minutes at a low...
Dynamic Warmup 5
Dynamic Warmup 5 Complete in one circuit with minimal rest between exercises. Repeat this circuit 6-8 times. 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...
Dynamic Warmup 4
Dynamic Warmup 4 Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for...
Dynamic Warmup 3
Dynamic Warmup 3 Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.3. Repeat for the...
Dynamic Warmup 2
Dynamic Warmup 2 Complete in one circuit with minimal rest between exercises. Then repeat for a total of 3 times. Jump Rope (side straddle) Start with the jump rope in each hand.Jump off the ground and start swinging the jump rope under your feet. Continue jumping up...
Dynamic Warmup 1
Dynamic Warmup 1 Complete this program in one circuit with minimal rest between exercises. Then rest 30 seconds and repeat for a total of 5-8 times. High Knee Drill 1. Stand in place with feet hip width apart. 2. Drive knee up towards chest and quickly place the foot...
High School Workout 04
High School Workout 4 DB Side Bend Starting Position: Stand with your feet about shoulder width apart. Hold a DB in each hand. Laterally bend your torso to the side and then repeat to the other side. Return to starting position. Weighted Russian Twist 1. Roll out onto...
High School Workout 03
High School Workout 3 Across Body Arm Swings 1. Stand tall and hold arms out to your side.2. Slowly swing your arms back and forth across the front of your body.3. Repeat this continuous motion until warm or until recommended time is met. Forward Backward Leg Swing 1....
High School Workout 02
High School Workout 2 Preacher Curls 1) Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level. 2) Position arms shoulder width apart with elbows and upper arm supported on pad.3) Start position: Grasp bar with underhand grip...
High School Workout 01
High School Workout 1 Ankle Bounces 1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.2. Hop continuously on both feet using only the ankles to project body up.3. Remember to extend the ankles to their maximum...
High School Workout 05
High School Workout training 5 Weeks 1-6 of Macrocycle 1 for Foundational 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 45 seconds rest between exercises. Rest 1-2 minutes between...
Back Workout 15
-167- Here are some exercises you can do to improve the strength of your lower back. Pick maybe 2 abs and 2 low back exercises and complete them every other day. Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows...
Back Workout 14
-167- Back Workout 14 Complete in one circuit with minimal rest in between exercises. Rest 1-2 min and the complete circuit a 2nd time. Single Leg Supine Bridge 1. Start by lying on top of a stability ball with your upper back. 2. Create a table top with your trunk....
Back Workout 13
-167- Healthy Back Workout 13 Complete in one circuit with minimal rest in between exercises. Rest 1-2 minutes and then complete circuit a 2nd time. Prone Knee Tuck side to side Rollout on the ball until your shins are on the ball and you are forming a bridge. Keeping...
Back Workout 12
-167- Healthy Back Workout 12 Complete in one circuit with minimal rest in between exercises. Rest 1-2 minutes and then complete the 2nd circuit. Slams Stand with feet parallel and knees slightly bent. Pull medicine ball back behind head and forcefully throw ball down...
Back Workout 11
-167- Healthy Back Workout 11 Complete in one circuit with minimal rest in between circuits. Rest 1-2min and then complete the circuit a 2nd time. Superman 1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead...
Back Workout 10
-167- Back Workout 10 Complete in one circuit with minimal rest in between exercises. Rest 1-2 minutes and complete the circuit a 2nd time. Supine trunk rotation with toning bar 1. Lie on your back on a ball so that the ball is under your upper back. 2. Hold a toning...
Back Workout 09
-167- Back Workout 9 Complete in one circuit with minimal rest in between exercises. Rest 1-2min and the complete circuit for a 2nd time. Windmill Start Position: Place one arm overhead full extended with a kettleball. Bend forward at the hips keeping back flat to...
Back Workout 08
-167- Back Workout 8 Complete in one circuit with minimal rest in between exercises. Rest 1-2 minutes and then complete for a 2nd circuit. Reverse Wood Chop with bands or cable 1. Start by standing parallel to the band or cable.2. Hang onto the handle in front of your...
Back Workout 07
-167- Back Workout 7 Complete in one circuit with minimal rest in between exercises. Rest 1-2 minutes and then complete the circuit a 2nd time. Russian Twist 1. Start by sitting on the floor with hips and knees flexed to approximately 90 degree angles. 2. Grasp a...
Back Workout 06
-167- Healthy Back Workout 6 Complete in one circuit with minimal rest in-between exercises. Rest 1-2 minutes and then complete the circuit a 2nd time. BOSU Side Plank 1. Lie sideways on the ball, hip in the middle and arm on the floor for support. Keep hips stacked,...
Back Workout 05
-167- Back Workout 5 Complete in one circuit with minimal rest in between exercises. Rest 1-2min and then complete the circuit a 2nd time. Prone Knee Tuck side to side Rollout on the ball until your shins are on the ball and you are forming a bridge. Keeping this...
Back Workout 04
-167- Back Workout 4 Complete in one circuit with minimal rest in between exercises. Rest 1-2 minutes and then complete for a 2nd circuit. Start Position: Hold medicine ball with your arms extended over your right shoulder.In one continuous motion bring the ball down...
Back Workout 03
-167- Back Workout 3 Complete in one circuit with minimal rest in between exercises. Rest 1-2 minutes and then complete the circuit a 2nd time. Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of...
Back Workout 02
-167- Back workout 2 Complete in one big circuit with minimal rest in-between exercises. Rest 1-2 minutes at the end of the circuit and then repeat a second time. High Pull with Band Starting Position: Face the cable with your hands outstretched and hanging on to the...
Back Workout 01
-167- Back Workout 1 Lumbar Roll 1. Lie on your back with your legs in thighs perpendicular to the floor and your knees bent.2. Keeping your shoulders on the ground slowly rotate your legs to the right until they touch the floor.3. In a controlling manner bring your...
College Level Workout 04
College Workout 4 Chest Fly with Tubing 1) Secure door strap waist height.2) Stand with feet shoulder width apart, knees slightly bent, facing away from the attachment point. You may put one foot in front of the other (staggered stance) for increased stability.3)...
College Level Workout 03
College Workout 3 Twisters with medicine ball 1. Place a medicine ball in between your knees and hold. 2. While holding the medicine ball squat down and twist your knees side to side in a twisting motion. 3. Stand up and repeat the exercise for the prescribed...
College Level Workout 02
College Workout 2 DB Side Bend Starting Position: Stand with your feet about shoulder width apart. Hold a DB in each hand. Laterally bend your torso to the side and then repeat to the other side. Return to starting position. Weighted Russian Twist 1. Roll out onto...
College Level Workout 01
College Workout 1 Across Body Arm Swings 1. Stand tall and hold arms out to your side.2. Slowly swing your arms back and forth across the front of your body.3. Repeat this continuous motion until warm or until recommended time is met. Forward Backward Leg Swing 1....
Pro Level Pre-Season training Macrocycles 2
Pro Level Pre-Season training Macrocycles 2 Weeks 27-31 of Macrocycle 2 for Pre-Season training. This is a twice a week resistance training. Do 5-10 minutes of a dynamic warm-up. Complete in straight sets with 60 seconds rest between sets. Over the Back Toss 1. Stand...
Pro Level Pre-Season training Macrocycles 1
Pro Level Pre-Season training Macrocycles 1 Weeks 22-26 of Macrocycle 1 for Pre-Season 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 45 seconds rest betwween exercises. Rest 1-2...
Pro Level In-Season training Macrocycle 2
Pro Level In-Season training Macrocycle 2 Weeks 37-41(or longer) of Macrocycle 2 for In-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in straight sets with 30 seconds rest between sets. Glute/Hip Extension...
Pro Level In-Season training Macrocycle 1
Pro Level In-Season training Macrocycle 1 Weeks 32-36(or longer) of Macrocycle 1 for In-Season training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in straight sets with 30 seconds rest between sets. Leg Balance on Wobble...
Pro Level Functional training Macrocycle 2
Pro Level Functional training Macrocycle 2 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 straight sets with 45 seconds rest between sets. Supine extended DB pullover 1....
Pro Level Functional training Macrocycle 1
Pro Level 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 straight sets with 60 seconds rest between sets. Barbell Pullover on ball 1)...
Pro Level Foundational training Macrocycle 2
Pro Level Foundational training Macrocycle 2 Weeks 7-11 of Macrocycle 2 for Foundational training. This is a twice a week resistance program. Do 5-10 minutes of a dynamic warm-up. Complete in a superset with 45 seconds rest between exercises. Rest 1-2 minutes between...
Pro Level Foundational training Macrocycle 1
Pro Level Foundational training Macrocycle 1 Weeks 1-6 of Macrocycle 1 for Foundational 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...
Pro Level Active Rest Period Macrocycles 1 & 2
Pro Level Active Rest Period Macrocycles 1 & 2 This is a 1-2 week period. It is for rest and recuperation. The athletes should abstain from any stressful situations, as to allow the body to recover. Pick an exercise below and complete 1-2x a week for 20-30 minutes...
Stability Ball Workout 05
- Stability Ball Workout 5 Complete in a circuit of 3-4 exercises per circuit Dumbbell Press on Ball 1) Sit in upright position on ball with feet flat on floor and DB in each hand. (You may rest each DB on the corresponding thigh.)2) Walk feet forward allowing ball to...
Stability Ball Workout 11
- Stability Ball Workout 11 Complete in a circuit fashion of 3-4 exercises per circuit Incline Flye 1) Lie back onto a ball with your body at an incline (45° or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.)2) Start position: Lie onto...
Stability Ball Workout 10
- Stability Ball Workout 10 Complete in a straight set with only 30 sec. in between sets. Pushup (both feet on ball) 1) Lie face down with chest on flexaball.2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet...
Stability Ball Workout 09
- Stability Ball Workout 9 Complete in a circuit fashion of 4 exercises for the first two circuits and 3 exercises for the final circuit. Incline Flye 1) Lie back onto a ball with your body at an incline (45° or less) with a DB in each hand. (You may rest each DB on...
Stability Ball Workout 08
- Stability Ball Workout 8 Complete in a straigh set fashion with only 1 minute rest in between sets. Dumbbell Press on Ball 1) Sit in upright position on ball with feet flat on floor and DB in each hand. (You may rest each DB on the corresponding thigh.)2) Walk feet...
Outils et astuces – Vidéos Nataswim
