GYM EXERCISES
Exercises:
Bench Press
Lie face up on a bench. Extend both arms holding a barbell. Keep feet flat on the floor or on a bench. Lower the barbell slowly under control to the highest point of the chest. Keep the wrist straight and maintain a stable body position. At the bottom of the lowering phase you should have a 90degree angle at the elbows. Keep the head on the bench and ensure your shoulders/scapula area is retracted (in contact with the bench) push upwards until your arms are extended.Muscles Used: Pectoralis Major & Minor, Serratus Anterior, Anterior Deltoid, Triceps
Dumbbell Incline Chest Press
Perform this exercise as you would the flat bench press but position the bench at a 30 - 45degree angle. Ensure hips and head stay in contact with the bench and feet remain flat on the floor throughout the movement. With heavier weights a spotter should be used to assist the lifter in relieving the weights. Select two dumbbells with equal weight and press the dumbbells so the arms are extended above the chest (not your face). At the top of the movement the dumbbells will be together with elbows slightly bent to avoid full lockout. At the bottom of the lowering phase you should have a 90degree angle at both elbows.Muscles Used: Pectoralis Minor, Serratus Anterior, Anterior Deltoid, Triceps
Overhand Chin Ups
Hang from a bar with your arms slightly more than shoulder width apart. Your hands should grasp the bar in an overhand grip. Slowly pull your body weight up avoiding excessive swinging so that your chest touches the bar. Slowly lower your self back to the starting position avoiding a full elbow lock.Muscles Used: Latissimus Dorsi, Teres Major, Posterior Deltoid Pectoralis Major
45 Degree Leg Press
Ensure back is well supported and the feet are placed on the press platform at a comfortable width (Shoulder Width is a good starting point) Lower the weight to a point of 90degrees of flexion in the knee joint, maintaining control over the resistance. A short pause at the bottom is recommended to avoid or minimize stress on the knee brought about by rapid direction change. After pausing, the weight is then pressed upward again keeping control of the resistance and taking care to avoid locking or hyperextension of the knee at the conclusion of the pressing phase. During both phases ensure that the knees are not allowed to move in a medial plane (collapse) towards the centre. And keep the knees over the toes.Muscles Used: Gluteus Maximus, Quadriceps, Adductors and Hamstrings
Hang Clean
Stance & Grip - Begin with feet hip width apart and flat on the floor. The knees are slightly bent and the chest and shoulders are over the bar. Your hands should be slightly wider than shoulder width apart, wrist curled, and arms straight. The back is straight, abs tight, and chest is inflated with air. Your shoulder blades should be pinched together with your eyes focused straight ahead.Explosion (Second Pull) - Jump straight up fully extending the hips, knees, and ankles while violently shrugging the bar.
Rack Position & Finish - Continue pulling on the bar and quickly shift feet to shoulder width, dropping into 1/4 squat position with a straight back and feet flat. As you shift your feet and lower your body position the elbows are thrown under the bar and pushed high in front. Catch the bar on top of the shoulders next to the collarbone. Stand upright with the bar remaining in the rack position. Exhale and safely return the bar to the start and reset for the next repetition.
Muscles Used: Trapezius, Rhomboids, Gluteus Maximus, Quadriceps, Forearm Flexors, Extensors, Biceps
Power Lunges
Legs shoulder width apart, head up, back straight, step forward bending same leg until thigh is parallel to floor. At bottom of movement explode (Jump Up) switching lead leg in mid air and landing with front foot firmly planted before lowering until thigh is parallel to floor. Ensure landing (Front Leg) knee always stays over toes. To minimize risk of injury perform this exercise only when advanced and ensure control and stability are maintained throughout movement at all times. [Back to the top]Dumbbell Step Lunge
This is another advanced exercise with functional advantages for match officiating. Initial phase of this movement is a lunge performed with legs shoulder width apart, head up, back straight, dumbbells at side of body, step forward bending same leg until thigh is parallel to floor. Upon rising, step the back leg (which now becomes the front leg) onto step (Bench) placing the foot square on top of the box and centrally positioned and knee in line with toes. Lean forward from the trunk to ensure body weight is transferred to the foot on the box and now lift the body finishing the movement with a knee lift (Raised Position) as if you were going to jump (hip fully flexed and knee fully flexed up level with hips in front) keeping torso tall at all times.Once the hip and knee have reached full flexion and the trunk has returned to vertical, the back leg will be placed on top of step. To return to the floor the movement should be simply the reverse of the up movement, ensuring the load is over the foot as long as possible until the opposite leg touches the floor. [Back to the top]
Zotterman Curl
Commence this exercise standing in an upright position, knees shoulder width apart, slightly bent and with a dumbbell in both hands hanging by your side. Curl both dumbbells together up toward the chest, ensuring that the shoulders do not move and that the upper arms are kept at the sides of the body. Care should also be taken to keep the wrists straight at all times throughout the lifting movement. At the conclusion of the upward movement turn the wrist so that the palms are now facing downwards and lower the dumbbells with control to starting position ensuring the upper arms do not move at the shoulder. Avoid excessive arching and swinging of the lower back, hips throughout movement.Muscles Used: Forearm Flexors, Extensors, Biceps
Lying Triceps Press
This exercise is one which recruits all three of the triceps heads, therefore it is a -must do' exercise to increase bench pressing strength or any movement that requires pushing development.Lay supine (Facing Upwards) on a bench. The arms are at 90degrees to the torso fully extended at the elbow joint. They are shoulder width apart, with the elbows facing back towards the thighs. The barbell held in the hands is lowered with the elbows flexing until the hands are above or in line with the bridge of the nose. The upper arms do not move and remain parallel. Once the lowered position has been achieved, the forearms are then extended, until the elbow is fully extended.
Muscles Used: Triceps Group, Forearm Extensors and Flexors.
Triceps Pushdown
Commence movement in an upright position with your spine in a neutral posture. The elbows are to remain tucked into your side at or close to full flexion. Grasp the bar in an overhand grip with wrist's firm. Press downward until arm is fully extended. Avoid excessive upper arm movement and spreading (Winging) of elbows. Once the lowered position has been achieved return in a controlled movement until the start position is re-established.Muscles Used: Triceps Group, Forearm Extensors and Flexors.
Dumbbell Shoulder Press
If performed standing ensure your feet are positioned about shoulder width apart. When performed seated ensure feet are flat on the floor and the back stays in contact with bench, avoid excessive arching of the lower back. Keep head in a neutral position and grip dumbbells with palms facing front. Push dumbbells upwards keeping shoulders relaxed and push dumbbells together directly past the ears above the head, avoid locking the elbows and ensure the movement is smooth and controlled throughout. Lower dumbbells under control to starting point (Level with ears) with elbow angle at 90degrees pause briefly to avoid bouncing at the bottom. Inhale on the lowering and exhale on the pressing.Muscles Used: Shoulder Group, Triceps Group.
Dumbbell Lateral Raise
Standing in an upright position with a dumbbell in both hands and hanging by your side. Your arms should be slightly bent. Slowly raise your arms to the side of your body to a position level with your shoulders. Slowly return to the starting positionMuscles Used: Rhomboids, Trapezius & Levator Scapulae
Upright Row
In an upright position stand with your feet hip width apart, soft knees. Grip the barbell hip width apart and in a controlled manner pull the barbell upwards so that the elbows stop their movement at shoulder height or when the bar reaches the lower chest. Keep the elbows slightly forward. Lower the barbell in a controlled movement to starting position.Muscles Used: Trapezius, Anterior Deltoid & Levator Scapulae
Bench Bounds
Place a box (Step)15-30" tall on the floor. Begin facing forward and jump (Bound) over the step. Spend as little time on the ground between each jump (Low Impact Time) and be sure to maintain control throughout the movement. The step that height can be varied from session to session. Also during a scheduled session you can set up this drill where the objects vary in height to increase the level of difficulty each set.Parallel Bar Dips
Grip the parallel bars with hands just wider than shoulder width apart. Keep a slight bend in the elbows. Keep the chest up, shoulders tight and look forward. Lower the body down with control until the elbow is at right angles as shown.Avoid spreading (Winging) the elbows apart, keep them in and pointing back. Do not force the movement beyond what is comfortable. Inhale during the lowering phase. Push the chest forward and up from the bottom position extending the arms but ensuring you do not lock elbows at the top of he movement and avoiding a shrugging action with the shoulders. Exhale during the lifting phase.
Muscles Used: Long Head, Lateral Head & Medal Head of Triceps, Shoulders and Pectoral (Chest) Muscles
One Arm Dumbbell Row
Kneel on a bench with your spine forward and your body weight supported by your left arm also on the bench. Hold a dumbbell in your right hand. Slowly pull the right arm back past your body as far as possible and return by lowering slowly. When lifting and lowering the dumbbell, ensure the arm performing the lift stays as close to the body as comfortable. Repeat with other arm.Muscles Used: Pectoralis Major, Latissimus Dorsi, Teres Major, Triceps, Subscapularis, Infraspinatus, & Teres Minor
Squats
The squat is an important exercise, given the fact that it is one of the most functional activities performed in match officiating and daily activity.Position barbell on trapezium muscles behind your head and hold the shoulders in a set neutral position.
During the lowering (Descent) phase of the lift ensure buttocks are not pushed too far back. Care should be taken to control the speed of descent, particularly at the bottom of the movement, avoid -rebounding' (Bouncing) at the bottom of the descent phase and only lower to a 90degree angle at the knee. Ensure soles and heels of both feet remain in contact with ground at all times and beware that you do not go into deep trunk flexion by keeping your back flat and head up.
The ascent phase (Lifting) should be a controlled movement at all times and by straightening your hip and knee joints moving back to the starting position.
Muscles Used: Gluteus Maximus, Bicep Femoris, Semitendinosus, Semimembranosus
Ball Bridges
This exercise is performed with a neutral spine and uses the legs to lift the spine and uses the ball as an instability aid. The legs lift faster than the tailbone and the spine should peel from the floor as if rolling up a piece of paper.To start, lie on your back with calve muscles resting on exercise ball. Breathe in and press down with calves to engage hamstrings but be sure to not over use. Lift the pelvis up towards the ceiling. Ensure movement is controlled and there is no excessive ball movement when raising and lowering the body. Also be sure to not place too much tension through the rib cage and shoulders.
Once you have raised the body as high as possible breathe out to lower, scooping the stomach and peeling the spine back on the ground with your tailbone coming to rest last.
Ball Bridges Transfer
This exercise is performed exactly as you did with ball bridges but this exercise has an added component, the leg transfer. Again this is a core strength and stability exercise and the only difference is that once you have reached the optimal height upon rising slowly raise one leg 4 - 6 inches lower and then repeat with other leg, minimising pelvic tilt and dropping the hips towards the floor.Pointers
Lie prone (Face Down) over the ball with the ball throughout the movement being used as instability prop. Commence this drill by ensuring the ball is placed under the abdominals, pelvic region. Lift the right arm and left leg simultaneously while maintaining balance. The right foot is planted whilst the left hand hovers over the ground ready to be used only in the case of a stabilisation need.To perform this exercise correctly, participants must visualize the stretching of their spine and as if someone is pulling their hand and foot when raising limbs from the starting position. Avoid arching of the lower back and perform exercise in a smooth rhythmical movement. Once at the top position lower and repeat movement with the opposite hand and foot.
Double Crunch
Lie on your back with both legs raised off the floor and bent at a 90degree angle at the knee joint. Rest your head into the cuff of both hands and have elbows pointed out wards. Breathe out and as you do, curl towards your knees simultaneously bringing the knees in 2 - 4 inches whilst raising the shoulders from the floor. Ensure your elbows do not point forwards and all times perform the exercise in a controlled rhythmic fashion. Breath out to contract and visualise your naval (Belly Button) being pulled into your spine. Breathe in to lower.Dead Bug
Lie on your back, legs bent in air 90degrees at knee joint, arms towards ceiling. Exhale while simultaneously pressing arms down to sides, curling up head so chin rests on top of chest whilst legs straighten at knee joint. Inhale and return t starting position in a controlled smooth movement.Switches
Lie on your back, legs bent in air 90degrees at knee joint, head supported in the cuff of your hands. Exhale while simultaneously taking the right leg out straight whilst the rightshoulder is raised off the flor and right armpit curled toeards he opposite knee down to sides, curling up head so chin rests on top of chest whilst legs straighten at knee joint. Inhale and return t starting position in a controlled smooth movement. [Back to the top]| MENU |