Post on 14-Jan-2015
description
Functional Training Pyramids:
For Physical Education Student to Elite Athlete
Presented by:Bonnie Swarsen and Jennifer TricoliProduction Assistant: John Haynor
New Trier High SchoolKinetic Wellness Department
GOALS
1.To change teaching methods from traditional training methods toward an elite functional paradigm
2. To demonstrate how to merge absolute strength with functional strength
3. To enhance performance and prevent injury
4. To present concrete ideas to bring back to the classroom
What is Functional Training?
• Integrated, multidirectional, multidimensional, multiplanar movements
• Movements that require acceleration, deceleration and stabilization in all 3 planes of motion:
• Works the core – the genesis of all movement
Train Movement Not Muscles
Frontal (Coronal)TransverseSaggital
How Does Functional Training Work?
Functional Training Works by:
•creating proprioceptively-enriched environments
•working the entire core area to produce stability and strength
•creating better balance, agility, speed, power, and reaction time
•integrating not isolating muscles
Functional Training Pyramids
Elite
College/Advanced
Athlete
High SchoolAthlete
Physical EducationStudent
Using the Functional Training Pyramid
Increase Athleticism
Transfer absolute strength to functional strength
Use all 3 planes of movement
What is Agility?
Definition: The ability to explosively brake, change direction and accelerate again while maintaining good control and
without decreasing speed
Objectives:
To enhance power, balance, speed and coordination
To increase intramuscular coordination To increase explosive power and strength at
the major muscle groups To develop quickness as a habit To develop coordination of skills through repetition
The Agility Pyramid
Agility Ladders: Forward/Backward One-In, Forward/Backward Two-In, Carioca, Lateral Right/Left One-In, Lateral Right/Left Two –In, 180-Degree Turn, Forward Slalom, Forward Shuffle Rope Jumping: Basic Jump, Skier, Side Straddle, Straddle Cross, Skipping Heel-Toe, Heel-Heel, Twist
Agility Ladders: Forward/Backward
Shuffle Bound, Forward/Backward Cross
Over Bound, Forward Backward Slalom, Resisted Forward/Backward
Shuffle, Resisted 180 Slalom/Amplified,
Agility Ladders: Snaking, Forward/Backward , Zigzag Drill, Crossover Step
Rope Jumping: Switches, Leg Swing, Heel Click, DoubleDutch Basic, Double Dutch Startles, Double Dutch Jogging, Double
Dutch Scissors
LaddersOne-In Down/
Back, Sprint Outs,Add Balls
Elite Athlete
College/Advanced
Athlete
High SchoolAthlete
PEStudent
What is Core Strength
Definition: The ability to use core muscles (torso, hips, lower back, abs, shoulders) in all three planes of motion with force. The Core is primarily responsible for maintaining dynamic balance of the bodies center of gravity.
Core Strength development starts with using body weight in all three planes of motion. After developing those skills add equipment.
Most people have their gravity center in the lower back, building core strength moves it to the opposite muscle group called the core.
Equipment:Medicine Balls Stability BallsFree Weights Tubing and Bands
Unstable Surfaces (Advanced)
The Core-Strength Pyramid
Medicine Balls: Torso Curls, Side bends, Good mornings,Russian Twist, Wood Chopper, Standing/Kneeling/Straddle-Seated,
Chest Pass, Soccer Throw, Overhead Bounce Pass, Single-Arm Over-Hand Throw, Sit-Up Throw from Chest, Sit-Up Throw Overhead
Medicine Balls: Plyo BenchPress, Partner Drop, Incline Pull-
Over Throw, Single-Arm Drops/Catch and Drops, Rotations and Twists
Medicine Balls: Same as High School Athlete with lighter balls (playground balls, basketballs, volleyballs
Stability Balls: Crunches, Lateral Roll, Russian Twist, Knee-Tuck, Supermans,
Stability Balls: Jack Knife,
Reverse Hype, Reverse Crunches, Hand/Foot Ball exchange, Hip Crossovers, Bridge-up, Prone Bridge,
All Medicine Ball Exercises can be done on a Stability Ball
Elite Athlete
College/ Advanced Athlete
High SchoolAthlete
PEStudent
Stability Balls: Modified Sit-ups, Planks, Modified Push-ups, Platypus Walk,
Basic Stability Ball Moves: Shoulder Row, Hip Ab/Adductors, Hamstring Curl, Squats (arms out/overhead), Alphabet
Balance, Shoulder Abduction, Pelvic Rocks, Trunk Flex
Single-Leg Bridge Up
Med. Balls/Unstable Surface:
Push-ups (feet on ballhands on med ball
Stability Ball/Unstable Surface
What is Power/Reaction Time?
Definition: The ability to exert maximum muscular contraction instantly in an explosive burst of movement (Jumping or sprint starting)
Power = Force x Distance
Enhance Power by:
Increasing the force producing capacities of the muscles
Decreasing the time it takes to move over distance
Increasing the distance a force acts on a body (plyometrics)
The Power/Reaction Time Pyramid
Tennis Ball Two-Point Stance Drill, Tennis Ball Drop/Get Up,
Jumps: Pogo, Squat Jump, Box Jump, Rocket Jump, Star Jump
Bounds and Skips: Prancing, Galloping, Fast Skipping, Ankle Flip, Double Leg Speed Hoop
Hops: Double-Leg Hop Progression, Incremental Vertical Hop, Side Hop, Side Hop-Sprint
Hand Eyeball Drops, Get Up with resistance, Medicine BallUnderhand Throw
Jumps: Double-Leg Butt Kick, Knee-Tuck Jump, Split Jump, Scissors Jump
Bounds and Skips: Single-Leg Stair Bound, Lateral, Stair Bound, Alternate-Leg Stair Bound
Hops: Angle Hop, Single-Leg Butt Kick, Single-Leg Progression Hop
PEStudent
High SchoolAthlete
College/Advanced
Elite Athlete
Medicine Balls: BackwardThrow, Medicine Ball Power Drop
Jumps: Double Scissors Jump, Single-Leg Stride Jump, Stride Jump, Crossover,
Quick LeapBounds/Skips: Lateral Bound, Alternate-Leg
Diagonal BoundHops: Single-Leg Lateral Hop, Decline Hop, Single-Leg
Jumps
Depth Jumps,Box Jump, Depth
Leap, Depth Jump LeapBounds/Skips: Box Skip,
Box Bound
Elite
What is Balance?
Definition: The body’s natural ability to respond and adjust to abnormal positions and situations. Balance is losing and regaining one’s center of gravity.
“Balance is the single most important component of athletic ability because it underlies all movements.” -Vern Gambetta-
“If we create an environment of artificial instability the human body with respond by creating artificial stability.” -Gary Gray-
“We must create proprioceptively-enriched environments….in hopes of making athletes functionally better-balanced.” -Steve Myrland-
The Balance Pyramid
Balance: One-foot/other foot –then eyes closed, Rocking: Right yourself –then eyes closed
Squats: Parallel Squat, Split Squat, Single-Leg Squat, Squat/ arms as counterweight/saggital, frontal
Squats: Traverse - Left/Right, WeightedJump & Stick it: Right/Left –Forward/Backward/Side-to-SideLunge & Reach: Saggital, Frontal, Transverse, Weighted
Push-Up Position: Plank – Lift one foot/Other/Opposite arm & leg
PEStudent
High SchoolAthlete
College/Elite
Elite Athlete
Weighted Lunge: 3-planes,Reach, Reach w/Aysemetrical Load
Push-Up position: Explosive Push-up
Stability Balls: Prone Log Roll, Prone 2-leg
Unstable Surfaces: Airplanes, Lunge/Reach
Push-up:
Squat Thrust: Front, lat/c
Jump & Stick It: Forward/Backward/Side-to-Side/Eyes closed
Stability Ball Balance: Back-Wall Slides, Floor crunches, Partial/Full Abdominal Curl, Straight-Leg Ball ExchangeHeel Thrust: Frontal/Lateral/ Dorsal
Toe Point: Frontal/Lateral/ Dorsal/Extend Frontal Point/ Crossed Pt.
Stability Balls: Supermans, Prone Log-Rolls, Prone Skier Two/One Leg, Push-ups and Presses: Dolphins, T-Stabilization
Feet Elevated/Counterweight/Pike Presses
Stability Balls:
Staggered Push -upAthlete
Skier, Hip Twister
What is Speed?
Definition: The ability to achieve high velocity or explosive force applied to a specific task. Speed also involves acceleration, deceleration, redirection and moving through distance in the shortest possible time.
Components of Speed:
Stride Length
Turn-Over Speed Increasing Endurance
Stride Length
Turn-over Speed
The Speed Pyramid
PEStudent
High SchoolAthlete
College Athlete
Elite Athlete
Weighted-Vest Starts
Basic Technique Drills: Seated dorsi flex/extend, Running Balance Poise, Walk on Balls of
Feet, Dorsi Flex Run (straight legs), Walk to Run, Butt Kicks, Wall Slides. Pawing (Cycling),
A-Skips (regular skipping), Running with High-Knees in front,
Falling Starts, Marching/B-Skips
Intermediate Technique Drills: Beach Running
(Sandblasting), Skip for Height, Skip for Distance, Quick Feet in
Agility Ladder, Run Stadium Steps, Run Downhill (over speed drill)
A-Skip/C-Skip, Single-Leg Hurdle Run Through R/LResisted Drills: Marching w/ resistance bands, Resisted Speed Drill (add
Tire)
Resisted Drills: Run Uphill,
Partner Tubing Resisted Run,
Parachute run, Contrast resisted Run w/
Tire/ Parachute, Run Uphill 20-35% Grade,
Run Uphill w/ Weighted Vest – 10-20% GradePlyometrics: Bounding, Single-Leg Bounds
Resisted
Heavy Sled Pull,Partner resisted starts,
Plyos: Split-Squat jumps
What is Flexibility?
Definition: The range of motion (ROM) available at a particular joint or group of muscles. It is determined by the shape of the bones/cartilage and the length of muscles/tendons/ligaments/ fascia. Flexibility is specific to each joint.
Flexibility is the most neglected, underrated and undervalued aspect of fitness.
The goal of flexibility is to functionally lengthen and strengthen muscles. Strength and flexibility go together.
To increase flexibility use the overload principle, stretch 10% beyond normal using: static, ballistic and PNF stretching.
The Flexibility Pyramid
PEStudent
High SchoolAthlete
College/Advanced
Elite Athlete
Using Yoga as a Modality
Athlete
Uttanasana: (Intense forward stretch posture) Beginning
Janusirasana: (Head on knee posture) Beginning
Urdhava Dhanurasana: (Upward-Facing Bow Posture) Beginning
Halasana: (Plough Posture) Beginning
Uttanasana: Intermediate
Uttanasana: Advanced/Intermediate
Janusirasana: Intermediate
Urdhva Dhanurasana: Intermediate
Halanasna: Intermediate
Uttanasana: Advanced
Urdhva Dhanurasana: Advanced
Halasana: Advanced
Parsvottansana:
(Intense Chest Stretch)
Summary and Conclusions
Functional Training:
Should be used in addition to and not as a substitute for traditional training
Summary and Conclusions
Functional Training:
Allows the PE Student to the Elite Athlete opportunity to improve a variety of skills
using a variety of equipment and exercises
Summary and Conclusions
Functional Training:
Can provide sports specific training
(Train Movement Not Muscles)
Bibliography
1. Alfieri, Rose Marie Gionta. Functional Training: Everyone’s Guide to the New Fitness Revolution. New York: Hatherleigh Press.
2. Brown, L.E., Ferrigano, V.A., Santana, J. C. Training for Speed, Agility, and Quickness. Champaign, IL: Human Kinetics.
3. Gambetta, Vern. Building the Complete Athlete. Optimum Sports Training, Inc.
4. Gambetta, Vern. Pumping Gravity: Functional Strength Training. Optimum Sports Training,
Inc.
5. Iyengar, B.K.S. Yoga: the Path to Holistic Health. London: Dorling Kindersley
6. Santana, J. C. Functional Training: Breaking the Bonds of Traditionalism. Boca Raton, FL: Optimum Performance Systems.
7. Vestegen, Mark. Core Performance. U.S.A.: Rodale.