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Innovative Sports Training

The document outlines an innovative sports training program that includes warm up exercises using foam rolling, bands for mobility, and tennis balls and bands for activation of the shoulders, hips, calves, and core. It then discusses exercises and drills for developing strength, power, acceleration, top speed, deceleration, lateral movement, change of direction, programmed agility, and reactive agility skills through methods like plyometrics, sled pushes, bounding, cone drills, and partner drills. The overall goal is to train the abilities necessary for success in field sports like applying force against the ground for acceleration, lateral speed, and quick changes in movement direction while reducing injury risk.

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Amogh Pandit
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80 views4 pages

Innovative Sports Training

The document outlines an innovative sports training program that includes warm up exercises using foam rolling, bands for mobility, and tennis balls and bands for activation of the shoulders, hips, calves, and core. It then discusses exercises and drills for developing strength, power, acceleration, top speed, deceleration, lateral movement, change of direction, programmed agility, and reactive agility skills through methods like plyometrics, sled pushes, bounding, cone drills, and partner drills. The overall goal is to train the abilities necessary for success in field sports like applying force against the ground for acceleration, lateral speed, and quick changes in movement direction while reducing injury risk.

Uploaded by

Amogh Pandit
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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INNOVATIVE SPORTS TRAINING.

WARM UP :
o FOAM ROLLING ( FOAM ROLL, TENNIS [ BALL, BARBELL)
MOBILITY:
o BANDS.
ACTIVATION:
o SMALL LOOP BANDS.
SHOULDER ( EXTERNAL ROTATION WITH FLEXION)
HIPS ( BAND WALKS, VARIANTS)
o TENNIS BALL:
TIBALIS POSTERIOR (CALF RAISE).
BRIDGING WITH BALL HELP BY THE OTHER HIP.
CORE:
o DEAD BUGS
o KNEELING PLATE RIPS.
o HALF KNEELING OVER HEAD MED BALL THROWS.
o KNEELING RANDOM PAT ON THE OUTSTRETCHED PALMS.
STRENGTH AND POWER :
ABILITY TO APPLY FORCE AGAINST THE GROUND.

o PUSH PRESS
o SQUAT JUMPS
o BOUNDING.
o KB SWINGS
o BOX JUMPS
o COMPLEX TRAINING :
HEAVY DEADLIFTS WITH SQUAT JUMPS
DYNAMIC ISOMETRICS. FOLLOWED BY EXPLOSIVE STEP UPS.
45* FOR 3 SEC HOLD, THIGH PARALLEL FOR 3 SEC HOLD, ASS
TO GRASS FOR 3 SEC HOLDS , STAND UP FAST X 3 REPS
FOLLOWED BY STEP UP PUSH OFF TO SQAUT LAND.
o CONE DRILLS:
JUMP OVER AND STICK
JUMP OVER QUICK RESPONSE.
ZIG ZAG SLALOM HOPS

R
L
SPEED, AGILITY AND QUICKNESS:

o ITS ACCLERATION WHICH IS MORE CRITICAL THAN TOP SPEED IN ANY


FIELD SPORT.
o ACCLERATION IS THE ABILITY TO ATTAIN MAX SPEED IN SHORTEST
AMOUNT OF TIME.
o MORE TIME NEEDS TO BE INVESTED IN ACCLERATION TRAINING.
o HARDER YOU PUSH AGAINST THE GROUND THE FASTER YOU WILL RUN.

ACCLERATION:
o SINGLE LEG START SPRINT.
o PRONE LYING.
o SUPINE LYING.
o RESISTIVE RUNS , SLED / TYRES ( 10% RULE).
RESISTVIE TRAINING HELPS APPLY MORE FORCE AGAINST THE
GROUND.
o CONTRAST METHOD
RESISTVE RUNS AND RELEASE.
o BOUNDING TO SPRINTING.
o CHASER SPRINT.
TOP SPEED:
25% OF THE TRAINING NEEDS TO BE DIRECTED TOWARDS TOP SPEED.

60 70% 80 90%
%

60 90 60 90

DECELERATION:
MAJOR INJURIES HAPPEN DURING DECELERATION.
5 MTRS DISTANCE START STOP
DECELERATION WITH CHANGE IN DIRECTION.

LATERAL SPEED & CHANGE IN DIRECTION:


BENEFITS OF LATERAL TRAINING IS REDUCTION OF INJURIES.
ABILITY TO RUN LATERALLY IS CRITICAL TO ATHLETIC SUCCESS.

o RESISTIVE LATERAL SHUFFLES


o RESISTIVE LATERAL CROSS OVER RUNS
o ICKY SHUFFLE WITH BAND AROU8ND WAIST.
o SPLIT SQUAT POSITION ( TURN LEFT/RIGHT/BACK) SPRINT.
o DOT DRILLS ( LETTERS)

`PROGRAMMED AGILITY:
o PRO AGILITY.
o TRIANGLE AGILITY

FW
FWD BKWD

REACTIVE AGILITY:
o COACH /PARTNER GIVES DIRECTION AND THE PLAYER HAS TO
REACT TO IT.

PLAYE

COAC

o MIRROR DRILL:
o MIMICKING WHAT THE PLAYER DOES.

PLAYE

PARTNER

o PLAYER TRIES TO GO THROUGH THE INSIDE OF THE CONES AND


THE PLAYER NEEDS TO DEFEND IT

PLAYE

PARTNER

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