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

Planes of Movement

(Frontal)

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

Agility

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

Core Strength

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

Power and Reaction Time

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

Balance

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

Speed

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

Flexibility

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 prevent injury

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.

The Functional Training Pyramids

Thank You

For

Coming

Web Site: http://www.newtrier.k12.il.us/academics/kw/aahperd_05/