Artistic Off-skate Home Workout Training Card System – Laminated


RS005L • $14.95 These training cards where introduced to members of the Jr. and Sr. national team at the USARS National Championships this summer. Jason has already had great results using these cards as part of his overall skating preparation program. Now these are being offered to artistic coaches and athletes. • Simple to organize • Choose from four conditioning component(s) to develop. • Demonstrate the exercises. • Fill in the home workout training log and give it to the athlete with their training card. • Each home workout training card provides complete beginning, intermediate and advanced exercises and programs with instructions and step-by-step programs for year-round, at home, in the gym, on the road or at the rink use. • Available in weather proof lamination. • With the home workout training log athletes record their progress- teaching responsibility and team commitment on their own without taking up valuable practice time. • Affordable- requiring little or no equipment. Our mission is to make a better skater by providing them with a quality program designed to improve performance and prevent injury. Experts agree to be a better athlete you have to build a solid base before developing speed, agility and explosive power. These cards show you how by following a 2 Step program. The coach and athlete should allow a minimum of six weeks of training to see results. Step 1-Base Building-You Get 3-Step Warm-up, Cool Down and Functional Movement Card Learn these three steps to a total warm-up to prevent injury. 1. Start with aerobic activity. 2. Perform dynamic flexibility incorporating active movements to stretch the hips and pelvic region targeting hamstrings, hip flexors, gluteus and groin, which are important injury prevention areas in skating. 3. Do movement preparation exercises that imitate sport-specific activities. Cool down activities consist of static stretches to the point of tension. Cool down is important in aiding the recovery process. Many athlete neglect doing this important post practice routine. Functional movement activities are done before embarking on the comprehensive conditioning program. Skaters must be able to perform the following series of functional movements. If an athlete cannot perform these movements, a specialized conditioning program should be established to achieve this objective. Mastery of body weight exercises will ensure proper mechanics and prevent injury. Balance/Coordination Card- Balance and coordination are basic to skating. It’s important for skaters to be able to control the body's center of gravity. Balance starts at the feet but uses the entire kinetic chain from knees, to hips, to torso and head. Working on balance improves kinesthetic awareness—knowing where the body is in relation to surrounding space. It will also improve muscle coordination and bilateral movement. Core Strength and Stability Card- The primary function of core strength is to maintain dynamic stability of the body's center of gravity. This is where all movement originates. Actions of the core include trunk flexion, extension, lateral flexion and rotation; also, hip flexion, extension, abduction (moving toward the midline of the body), adduction (moving away from the midline of the body), internal and external rotation. This card provides you with exercises that combine all these motions and train the body as an integrated unit. To be functional for skating, the movements must be multi-plane to include diagonal and rotational patterns. Presented are three types of exercises—with no equipment, with a physioball and with medicine balls. Step 2-Power Building-You Get Plyometrics Explosive Power Card- Plyometrics are used to build explosive power and reaction time off the ground. Exercises include warm-up activities, one- and two-legged bounding, standing jumps. Equipment includes one- to two-foot hurdles, one-to three-foot boxes and stadium stairs. This card provides you with a progression of plyometric drills for the lower extremity, ranging from low to high intensity. Here’s What You Get: 1 Set of Instructions 1 Card #1 Warm-up, Cool Down and Movement Training 1 Card #2 Balance and Coordination 1 Card #3 Core Strength and Stability 1 Card #4 Plyometrics/Explosive Power 2 Home Workout Training Logs-for 12 weeks of training

$14.94Price:
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