Training Lesson (Rancangan Pengajaran) Using Medicine Ball to Develope Stength

Coach : Mohd Jeffery Bin Ibrahim Tarikh : 3 Julai 2012 Tempat : stadium IPG Kampus Tawau Umur : 17 tahun Tugasan : Develope strength using Medicine Ball

Bil 1

Sesi Warm Up

Aktiviti Dynamic Warm Up Increase body temperature

Objektif Untuk meningkatkan suhu badan, kadar denyutan jantung dan persedian otot untuk melakukan aktiviti yang seterusnya.

Butiran Pengajaran

Organisasi

slow Jog

Atlet melakukan lakuan slow jog berulang alik pada skitel yang telah C ditandakan.

Petunjuk C = coach A = atlet = skitel Walk on toes Works on ankle motion, strengthening the gastrocnemius, and working on balance

High knee

Hip flexion Walking forward lift the knee as high as possible Ankle is dorsiflexed Upper extremities, proper running form Verbal cue: to step over tall object Can incorporate a hug around the leg, just below the knee Maintain alignment of stance leg

Butt kickers

Kick leg up so that foot approaches butt while jogging forward Hamstrings Maintain alignment of stance leg

Hip external rotation

Kick legs across body with a skipping type motion Hand touches opposite foot Avoid excessive trunk rotation

General Warm Up progresis rapid

Progress rapid response with front, side, back, or diagonal foot taps Add reactive running upon coaches cue

Inch worm

Works on hamstrings, shoulder, and core strength Start in push up position with chest on ground, pike up walking feet up towards hands, keep feet flat on the ground, then walk hands out

Inverted hamstring

Works on hamstrings, gluts, balance, and core strength While moving backwards, reach down towards the floor lift leg back keeping knee and back straight Can be performed front/back and side Hip range of motion Hold onto something for support Maintain control of the limb Avoid excessive forward trunk flexion and lumbar lordosis Hamstrings, hip flexion, core stability Stand tall, kick leg up in front keep the knee straight and dorsiflex the ankle Reach for the toes Alternate legs while walking forward Avoid slouching forward when reaching for the toes Maintain alignment of stance leg Works onsShoulder range of motion Start with small circles and increase the range Work in both directions

Specific Warm Up Leg Swing

Straight leg kicks

Arm circles(windmills)

Arm hugs

Works on shoulder range of motion Start at a slow speed then increase Slowly increase the range of motion

Fitnes Using Medicine Ball (30 minit)

1. Big Circles

Develope Strength Core deltoid mascle

Standing with your feet shoulder-width apart and knees slightly bent, hold and a medicine ball with your arms extended directly above your head [A]. Without bending your elbows, rotate your arms counter clockwise [B], using the ball to draw large imaginary circles in front your body [C, D]. Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head [A]. Now bend forward at your waist and mimic throwing the ball backward between your legsbut hold onto the ball the entire time [B]. Quickly reverse the movement with the same intensity, and return to the starting position. That's 1 repetition.

2. Woodchopper

Strength harmstring, core muscle, quadriceps and gastrocnemius

3. Hip Swing

Starting Position strengthens the oblique Begin by lying on the floor with your arms out to your side. Place a more effectively medicine ball in-between your knees

and hold it there by clenching your legs together. Lift your legs off the ground and bend your knees to a 90 degree angle. Make sure your lower back is flat on the ground. Action Slowly lower your knees to the right, making sure to keep your shoulders and back flat on the floor. Slowly move knees back across your body and down to your left side. Try doing 2 sets of 10-12 repetitions. Special Instructions You dont want to touch the floor with the medicine ball or your knees. Remember to keep the lower back flat on the floor

4. Squat to Press

Strength deltoid, tricep Stand holding a medicine ball close to and hamstring your chest with both hands, your feet just beyond shoulder-width apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Then simultaneously drive your heels into the floor and push your body back to the starting position as you press the ball over your head [C]. Lower the ball back to the start. That's 1 repetition.

5. Medicine-Ball Sit up

Strength core muscle

Grab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest [A]. Now perform a classic situp by raising your torso into a sitting position [B]. Lower it back to the start.

6. Toe Touch

Strength quadriceps Grab a medicine ball, lie on your back, and core muscle and raise your legs so they're straight and perpendicular to the floor. Hold the ball above the top of your head with your arms straight [A]. Without moving your legs or bending your elbows, simultaneously lift your arms and torso until the ball touches your toes [B]. Lower yourself back to the starting position. That's 1 repetition. Stand with your hips apart and bend your knees slightly. Now place a medicine ball in between your knees. Now cup your ears, keep your back straight and slowly lower your body until you reach your maximum squat. It requires focus to hold the ball in between your knees. So take it easy. If you are unable to a full squat with a ball. Don't sweat it. Once you reach your max. Stop and return back to the starting position. That is one rep.

7.The Ball Grip Squats.

This exercise other than strength your quads and hamstring. It also strengthen your inner thighs. .

8.Standing and Kneeling overhead throw

This exercise works the chest, upper back, byceps, tryceps and core muscles.

Both individuals facing each other, similar to the two above drills, but kneeling on both knees perform the kneeling overhead throw. Have you partner toss the ball to you in an overhead. Immediately and as quickly as possible, with all your force, throw the ball back.

Plane Atlet akan membuat perlakuan yang telah ditetapkan di setiap stesen mengikut urutan. 8 1. Big Circles 2. Woodchopper 3. Hip Swing 4. Squat to Press 5. Medicine-Ball Sit up 6. Toe Touch 7.The Ball Grip Squats. 8.Standing and Kneeling overhead throw Intensity : medium Kadar kerja 30 saat Rehat antara kerja 30 saat Rehat antara set 2 minit Repetition : 3 set. 1 2

C
7 4

Petunjuk C = coach A = atlet = skitel

Fitnes (30 minit)

Slow continuous run (scr)

Develope endurance

VCR 9 km in 30 minutes 30 m x 60 s = 1800s 9 km x 1000 m = 9000m Velocity : Distance / Time : 9000 m / 1800 s = 5.0 m/sec In km 1000 m / 5.0 m = 200 s/km 200 s/60 s = 3.20 m/km Slow continuous run Intensity : (70 % of VCR) Volume : 30 minutes no rest 200 second x 100/70% = 286 second Convert to minutes 286/60 = 4 minutes 46 second/km.

200 m

Cooling Down (15 minit)

Lying Straight, Leg to Chest

-Lie comfortably on your back, concentrating on keeping both your head and buttocks in contact with the floor. -Slowly extend one leg upward, grasping it with both hands, either around the calf, the hamstrings, or a combination of both. -Aim to pull your leg toward your chest, keeping it straight. When the tension builds up in your hamstrings, relax the stretch a little by contracting your quadriceps on the same leg. -If necessary, use a towel wrapped around your foot, in order to keep your head on the floor. -Stand on a raised platform, on the balls of your feet, holding onto a secure object for balance. -Exhale, slowly dropping your heels down towards the floor and allowing your toes to raise naturally. -This movement can be performed using either one or both feet. -Lie on your side, aiming to keep both the knees and the inside of your thighs together. -Extend the lower leg out straight, keeping the top leg bent, and one hand grasping the foot. -Exhale, pulling the foot toward your buttock while you slowly push your

Calf Raise Down

Stretch Lying

pelvis forward. -Use a towel wrapped around your foot if you can't reach your foot comfortably. Toe Grab -Begin this stretch with your heels together, holding both feet with your hands. -Lean forward from your hips, gradually increasing the stretch by bringing your heels closer to your groin, and your chest closer to your feet. -Make the movements small and controlled. Avoid bouncing and excessive upward pressure on your feet -Sit on the floor, with one leg straight, toes pointing upward. -Cross the other foot over the knee of the straight leg, aiming to place that foot flat on the floor. -Place the elbow and forearm of the opposite arm of the bent leg on the outside of the bent knee. -Exhale, slowly pulling the bent knee across your body. -Begin the stretch by kneeling on the floor, holding your heels with both hands. -Slowly exhale, lifting your buttocks up and forward while taking the head backward, in order to arch the back.

One Leg Over

Looking at Ceiling

Lying Trunk Twists

-Lie flat on your back, with both hands extended straight out to your sides. -Slide both legs up towards one arm, aiming to keep the knees together, whilst allowing your lower body to naturally twist around. -Can be performed with either bent or straight legs.