The starting position Essay Example

The starting position Essay Example The starting position Essay The starting position Essay The test for improvement over two weeks. Through the period of the first two weeks I have been working on general fitness and also agility training a good test to examine the progress would be the Illinois it tests speed at the beginning agility in the middle and speed at the end. Week Three Aim: For much of this the aim is to improve the muscle, which are situated in the leg area. Doing a varied amount of exercise at different reps should accomplice this.The Calves, quads, hamstrings and groin are all used in the running, jumping twisting and turning that are done on the court. Improving the strength in these areas will benefit your game. Day 1: Calves Holding dumb-bells in each hand, with feet pointing forward shoulder width apart, go up on to your toes staying balanced and return to the ground. Do this repetitively doing ten reps at a time holding for 5 seconds each time.Day2: Quads A way working the quads is to do leg extensions. Make sure that the seat of the leg extension machine is in the correct position, with your knee joint parallel with the lower hinge of the machine, and that you are comfortable. Starting with legs bent, straighten them until they are fully extended out in front of you. Hold here for a couple of seconds then return to starting position. Day 3: Hamstrings The hamstrings, the muscle in the back of your thigh are the best worked with a leg curl machine. There are two types: one on which you lie face down (prone) and one on which you are seated.In the prone position place your heels under the pads and have your knees just off the end of the bench. Make sure you hips stay in contact with the bench throughout the movement. Curl the rollers up to your backside and return them to the starting position. In the seated position make sure that the knee is parallel with the pivot on the lower arm of the machine. Put your ankles on top of the footpads and place the kneepads securely on your knees. Bend at the knee, tucking you legs under the seat as far as you can, then return to the strain position.Day 4: Groin Adductor: The most common adductor exercise is performed using a seated adduction machine in a gym. Sit comfortably and place your legs in the holders. Bring your heels together and when contact is made return to the starting position. Alternating, standing upright, place a soft ball in between your feet. Squeeze your heels together and hold for a count of ten seconds. You could also do this seated with the ball between your knees.In athletics we have to be strong in the upper body because it had to act as a counterbalance for our legs.Day 1: Shoulders: sides/lateral rises Take a dumbbell in each hand with a firm grip. Placing your arms at your sides palms inwards, raise both arms at the same tome keeping them slightly bent at the elbow until the dumbbells are at shoulder length. Once there lower them down back to your side and repeat do this 25 times. Day 2:Front shoulder rises Take a pair of dumbbells, both hands in front of you, palms facing inwards, dumbbells resting on your thigh. Lift one is, at a time to shoulder height, keeping the elbow lightly bent and return to the starting.Day 3:Shoulder press Taking dumbbells in both hands, place your hands by your ears palms facing to your head. Push the weight above your head until your arms are straight, making sure that you keep your arms in the same plane as your body and your back straight. Dont lean back. Bring your arms back down to your ears and repeat. Day 4 Shoulder press/fixed machine Taking a good-seated positing with the bat parallel to your eras push the bar above your head until your arms are straight. Lower back to starting position and repeat.Day 5: Press up. Straighten your arms and go up into your feet, so that only your hands ands toes are in contact with the floor, keep your body in a straight line, dont allow your backside to wave around in the air, or your hips top sag towards the floor. Now, bend your elbows and lower yourself close to the floor without actually touching it. Then straighten your arms and press yourself back up to the starting position.