Читать книгу Anatomy for Strength and Fitness Training for Speed and Sport - Leigh Brandon - Страница 4

PART 1 – OVERVIEW OF ANATOMY

• How to Use This Book

• Anatomical Definitions and Terminology

• Systems of the Body

• Body Planes and Regions

• Anatomical Terms

• Joint Movements

• Posture and Muscle Balance

• Preparation for Speed Training

PART 2 – THE EXERCISES

1. Stretching and Warm-up

• Mobilizations

• Cervical/Thoracic

• Thoracic

• Lumbar

• Stretches

• Neck extensors

• Neck side flexors

• Pectoralis minor

• Obliques

• Abdominals

• Lumbar rotations

• Tensor fascia lata

• Hip flexors

• Adductors

• Hamstrings

• Calves

• Pre-event Stretching

• Squat push press

• Standing torso rotations

• Bend and reach

• Walking hamstring stretch

• Multi-directional lunges

• Walking arm swings

• Side shuffle

• Knee-ups

• Heel kicks

2. ‘The Core’

• Anatomy of the Core – Inner Unit

• Exercises for the Inner Unit

• Four-point tummy vacuum

• Horse stance – vertical

• Horse stance – horizontal

• Anatomy of the Core – Outer Unit

3. Primal Pattern^® Movements

• Gait, Lunge, Squat, Bend, Pull, Push, Twist

4. Strength and Power

• Maximal Strength Training

• Power Training

5. Agility, Plyometrics and Speed

• Agility

Agility Drills: Hexagon drill, 180° turn ladder drill, Zig-zag crossover shuffle ladder drill, ‘A’ movement cone drill, ‘Z’ pattern run cone drill, ‘X’ pattern multi-run cone drill, 20 metre square cone drill, 40 metre back pedal forward, 40 metre lateral shuffle

• Plyometrics

Plyometric Drills: Standing jump and reach, 5–5–5 squat jump, Two-footed jumps ladder drill, Side-to-side box shuffle, Alternate bounding with single arm action, Single leg bounding, Front box jump, Jump from box, Depth jump

• Speed

Speed Drills: Ankling, Butt kickers, Ladder speed run, Ladder stride run, Hurdle fast legs, Single leg hurdle run-through, Hurdle run-through, Falling starts, Ankling to sprint, Hurdle run-through to sprint, Ankling to hurdle run-through to sprint

PART 3 – THE PROGRAMME

• Designing Your Programme

• Needs Analysis

• Goal Setting

• Strength Qualities

• Biomotor Abilities

• Movement Pattern Analysis

• Energy System Requirements

• Reflex Profiling

• Open Versus Closed Chain Exercises

• Periodization

References

Glossary

Index

Resources