Tip of the Month - March 2020
Coach Monika Says…
“Spice Up” Your Exercise Program – Add and Vary Exercises Part III
I provided samples of exercises for lower body strength and explosive power in the past two Newsletters, especially for developmental athletes. Here is a jumping series with various equipment: chair, stacked mats, and boxes of different height.
Series #3
The following exercise is from “The Kalos Exercise Collection” posted and available here.
We have a repertoire of over 700 exercises, collected over the years from various sports and modified them to suit our training purpose.
The exercises illustrated are self-explanatory – therefore, no explanation is needed
1. Box Jump Variations
2. Gym Bench Variations
Growing up in the German sport system – especially in Post WWII years – we had few – if any training equipment. One had to get creative! We did, however, have ‘beat-up’ gym benches available and used them for individual exercises (single bench), partner and group exercises.
These exercises are a lot of FUN, and my University physical education students loved them! There was a lot of laughter and ‘Hoopla’ in the Gym, especially when we had 2-foot jumping races with the bench! FUN group exercises can be designed as competitive races – mark distance of travel.
Single Exercises
1-foot Hop – hand support on bench and floor
Partner Exercise
Up-Down – 1-foot push and hop to full body extension
Group Exercises
References:
Schloder, M.E. (2019). The Kalos Exercise Collection, pp. 26-28. Calgary, AB, CAN: Areté Sports.
Schloder, M.E. (2018). Personal Resource Manual: Artistic Gymnastics. Calgary, AB, CAN: Areté Sports.
Schloder, M.E. (2018). Personal Resource Manual: Athletics: Jumping events. Calgary, AB, CAN: Areté Sports.
Schloder, M.E. (2017). Developing physical literacy for children and youth through FUN, fitness and fundamentals, pp. 181-189. Calgary, AB, CAN: Areté Sports.
Schloder, M.E. (2016). Ballet for athletes: Modified exercises for cross-training, pp. 305-338. Calgary, AB, CAN: Areté Sports.