Usamlt circuit training for Physical Abilities

Usamlt circuit training for Physical Abilities



this is a short quick circuit and it is to Train efficiency we do this for physical abilities training in a small area when you don't have the whole gym but you want to Train the physical abilities and these are the basic physical abilities that are required when you go to the National Team Training Center the first thing is handstand so for handstand training we begin with learning how to make a really good straight line so these are small bands and they work on pressing the ribs way in and flat turning the hips under and then take that up to a releve and keep pushing up and pressing in that is held for 30 seconds or up to a minute then we actually go and do the handstand hold we do a lot of handstands on the parallettes just to protect the wrists and this would be normally a one-minute handstand hold then they come right down from that grab the medicine ball and to again strengthen that position we do the same drill we did with the band's push up press those ribs in hips tucked under push the ball towards the ceiling wrists extended upward high releve next in the physical abilities testing would be our press handstands so we start again on the parallettes starting in a clear straddle L bring it up to a handstand and then returning in a clear straddle L and we would do ten of those next we grab our sliders and as you can see this is also known as a furniture mover and we use one of those they start in a pike position they bring the legs through press forward open the hips and then come back through a tight pike rounded upper back and extend we'll do that one more time up to a pike and as they come through they round the upper back like the beginning of a handstand and now we're going to do Pike presses from a stand don't need the slider here we just do ten of these where they round the upper back and press to a handstand and come back to a controlled shape would you one more of those let's get the hips flat round and open the hips and come back down then we do the leg lifts the leg lifts circuit up on the rack our next physical ability we are required to start at 90 degrees touch the bar and go back to 90 degrees then we add an additional 10 full leg lifts and then to increase the strength we lay on the floor and do Pike overs 20 of these full range of motion touch the hands and bring it all the way down with excellent form and execution then we do half the ups all of this strengthens the hip flexors which obviously means then you must stretch them these are half v-ups elbow to knee full the ups are all the way over the head all the way up to the toe and then we have alternate v-ups very quick and efficient and then we move on to the high jump the drills for the high jump obviously that's a strong leg push and extension so we start by increasing the quad strength and the quickness out so we do mountain climbers up holding on to kettlebells push and extend through the legs on the jump so they're higher could you do those one more time up and extend push up try to get more power out of the legs this is a kettlebell these are found at a lot of the sporting goods stores these are five pounds and we use up to ten pounds next we have the squat jumps these can be done on the board or up to a panel mat or a block whatever is around and available and then after that we do the kettlebell swings for full extension you squat down and you come all the way up to a releve and the on continue over the head so we have full range of motion for the squat jump all the way up so the first couple are done to the half and then all the way up to the full swing and extension next we have the rope climb which we're not going to demonstrate but with the rope climb because it is a tight core position we do some strengthening of the upper back and then reverse it so these are the reverse situps and I like to bring them up keeping the back tight the butt type of hyperextension and then hold that position squeezing squeezing strengthening that low back and then we turn it around and we do the regular sit-ups arms overhead again working on that core extending the arms flat keep it even with the table and then we hold long straight lines straight line open the arms and then bring it back up and now for the levers we go back over here to the rack area and we start by doing lower downs and when you do the lower down you actually start with a flat lift up with no pike they roll up and they bring it down in the same position and roll up as you can see little to no pike whatsoever then we actually do the pike up so that they can feel from the pike to the flat hips and strengthen those lower abs now watch the direction of the feet they don't really go forward they don't really go backward they go straight up to flat hips then we go to rockers to strengthen the shape for the levers and then we do tuck rockers which I just like to do a lot of because that's a lot of the full ins regular back tucks double backs then we go and we do jump to candles and this is for the lever but I think as you'll see this is also vaulting tumbling beam dismount starting with the arms at horizontal so that they don't use the swing they plie jump and turn upside down to a candle shape as quickly and efficiently as possible and jump trying not to let the hips touch the mat at all plie jump and lift

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