Training
Exercises
Last modified on 2011-06-27 22:13:52 GMT. 0 comments. Top.
Partner Set-Up for Dynamax Basics
Equipment:
- 1 Light Weight – 6-8lb ball per partnering pair
- 1 exercise mats – the thicker the better!
Partners:
- Should be approximately the same height
- Spaced equivalent to arms length + the diameter of the ball
- Should aim at the torso of the receiver – never aim at the head!
Notes:
· Rhythm :
o Every partner pair will have their own, use you’re the timed intervals so that more advanced pairs pace with higher velocity and with greater reps.
o Watch for poor rhythm: encourage participants to adopt a tandem rhythm – working with their partner. Poor rhythm is a sign of excessive weight (balls too heavy).
· Beginners:
o People need time – not much but they need it – to get comfortable with the ball.
o Untrained individuals and those with poor shoulder to trunk coordination may experience strain of the SCM and anterior Scalene-this is a sign that they are pulling with their neck to sit up with the ball and lack either: a) a sense of connection between shoulder girdle, lats and abdominals or b) the weight of the ball out-strips their ability to make that connection.
· Plyometric:
o Be sure to focus on full-joint movements through out the chaino Emphasize proper pelvic position
SIT-UP THROWS: One of the Three CORNERSTONE EXERCISES CAN BE DONE IN SETS OF 5 TO 50 YOU MAKE THE CALL, BUT BE SMART ABOUT IT. Trainee or partner is seated on the floor legs straight out or bent knee, pulling back with the feet, trainer or partner, lightly tosses ball to the thrower who takes ball overhead and back to the ground and pulls from the hips and trunk through the shoulders sits up and throws the ball back to the receiver, then repeated. Touch the ball to the ground, throw during the sit-up, engage!
ISO TRUNK THROWS: Receiver stands feet shoulder width apart, so that the thrower hooks their feet around the receiver’s ankles, to create an anchor. Feet should be hip width apart with external rotation of the femur and dorsi flexion of the feet. Thrower leans back as to put tension on the trunk, receiver tosses ball high chest height or over-head. Thrower catches ball throws it back. Receiver then puts the ball on throwers chest (receiver should have elbows out and chest open) then bilaterally thrust it back to receiver fully extending arms. You can modify this
By bending arms to shorten the lever on the overhead throw or leave the overhead out totally if the trainee’s trunk can’t support the overhead throw. 10 to 50 reps per set 4 thru 12 # is best (be sure the motion is not distorted.
BUCKET TOSS: Thrower is seated legs spread wide (tension on the trunk if possible) shoulders open.
Arms straight but not locked out, receiver at side then tosses balls to thrower who rotates to other side distal arm from receiver is under the ball as to engage the Latissimus dorsi, throws with some velocity back to the receiver, then repeated then receiver switches to the other side. Sets of 5 to 20 again you make the call . Again best to use a 4#, 6#, 8# , as you want the thrower to stay balanced. A heavy ball may pull them off balance.
SINGLE LEG HAMSTRING BRIDGE: position same as the double leg bridge, receiver in front of thrower, tosses ball to thrower who extends ball overhead, raises 1 leg drives heel of other leg down and shoulders down raising hips above the shoulders hold for a 1 count and sit up throw ball back, receiver tosses ball back thrower repeat movement but alternates legs being raised. (Modify by bending at the knee shorting the lever) 4#, 6#, 8# ball
DOUBLE KNEE STRIKE TO SIT UP THROW: Thrower is sitting on the ground with legs straight out receiver is standing at the throwers feet, receiver tosses ball to thrower who takes the ball overhead back to the ground, drive’s legs (bi lateral) back toward their chest(bending at the knee), at the same time bring the ball forward striking their knee’s with the ball (head should stay back on the ground not raising up) drive the knee’s back to straight leg position, at the same time bring the ball back overhead to the ground , then finish with a cornerstone sit up throw, 4#,6#,8# suggested for this exercise.