Abdominal training
7 Sprint-specific exercises using a medical ball
Almost every sport movement involves using your abdominal charms, Obliques and / or Erector muscles. These muscles are the core of all power and force movements, as well as the main muscular connection between your upper and lower body. These muscles are either involved in moving your torso, or they work to stabilize your middle incision. In addition, these core muscles help to provide the balance you need to stay on your feet while running and changing direction. As a result, these muscles are under great stress and must be adjusted regularly. The stronger these muscles, the more support and stability they can provide. If these muscles are weak and unable to ensure the stability of your body, injury may occur. Therefore, you must overload and challenge these muscles to create strength, just like you do with every other muscle group through your body. This program includes basic training at each of the four stages.
Basic training will be divided into the following sections:
a. overview
b. Ball Safety Tips
from. Special exercises for Sprint (starting position / movement description)
e. Specific Medium Torso Exercises SPRINT SPECIFIC EXERCISES (Ball Ball)
- 1. Abduction / addition (ball 3-4 kg) - controlled speed. Starting position: Put a sitting position with the ball set on the ground at the ankles. Movement Description: Push the ball back and forth between the ankles.
- 2. Ball for medicines (3-5 kg ball) - Fast speed Starting position: Kneeling position with the ball in the chest. Movement Description: Using a stable box, climb the box. Rise with the other leg and repeat.
- 3. Overhead back (3-5 kg ball) - explosion speed Starting position: Stand position in a rack with an extended upper ball. Movement Description: Swing the ball down the legs, which simultaneously crouch and bend at the waist. Hack a backup to throw the ball back to its maximum distance.
- 4. Forward through the legs (3-5 kg ball) - the speed of the explosion Starting position: Position the stance with the ball in the up position. Movement Description: Swing the ball between your legs, while bending at the knees and waist. Increase the hips, legs and back, throwing the ball forward to the maximum distance.
- 5. Soft balls for the ball (2-5 kg) - Fast speed Starting position: Lying forward with arms in front of the body. Movement Description: The partner stands in front of the receiver and rolls the ball over the back, hips and legs to the feet. The receiver turns the legs over, turning the ball back to the partner.
- 6. Frog Kick-Hang (ball 2-4 kg) - controlled speed Starting position: Hang from the bar above your head with arms extended and your feet barely touching the ground, holding the ball between your ankles. Movement Description: Raise your knees in the chest and slowly return to the starting position.
- 7. Squats, throw, drop and chase (ball 2-4 kg) - Fast speed Starting position: Put the rack position with the ball held in the chest. Movement Description: Squat and stretch the leg, throwing the ball forward. After the release, go to the front support position, push up, run off and chase the ball.
