| Question |
Answer |
| core stabilization | marching, floor bridge, floor prone cobra, prone iso-ab |
| core strength | ball crunch, back extensions, reverse crunch, cable rotations |
| core power | rotation chest pass, mb pullover throw, front mb oblique throw, woodchop throw |
| core power design | 0-2 exercises, 2-3 sets, 8-12 reps, as fast as can be controlled, 0-60 sec rest |
| core strength design | 0-4 exercises, 2-4 sets, 8-12 reps, medium tempo(3/2/1- 1/1/1), 0-60sec rest |
| core stabilization design | 1-4 exercises, 1-4 sets, 12-20 reps, slow tempo(4/2/1), 0-90 sec rest |
| balance stabilization | single-leg balance, single-leg balance reach, single-leg hip internal/external rotation, single-leg lift and chop |
| balance strength | single-leg squat, single-leg squat touchdown, single-leg romanian deadlift, step-up to balance, lunge to balance |
| balance power | multiplanar hop with stabilization, box hop-up with stabilization, box hop-down with stabilization |
| balance stabilization design | 1-4 exercises, 1-3 sets, 12-20(or 6-10 single-leg), slow(4/2/1)tempo, 0-90 sec rest |
| balance strength design | 0-4 exercises, 2-3 sets, 8-12 reps, medium(3/2/1- 1/1/1)tempo, 0-60 sec rest |
| balance power design | 0-2 exercises,2-3 sets, 8-12 reps, controlled(hold the landing position for 3-5s), 0-60sec rest |
| reactive stabilization | squat jump with stabilization, box jump-up with stabilization, box jump-down with stabilization, multiplanar jump with stabilization |
| reactive strength | squat jump, tuck jump, butt kick, power step-up |
| reactive power | ice skater, single-leg power step-up, proprieceptive plyometrics: cones and hurdles |
| reactive stabilization design | 0-2 exercises, 1-3 sets, 5-8 reps, controlled(hold stabilization position for 3-5 sec), 0-90 sec rest |
| reactive strength design | 0-4 exercises, 2-3 sets, 8-10 reps, medium(repeating), 0-60 sec rest |
| reactive power design | 0-2 exercises, 2-3 sets, 8-12 reps, as fast as possible, 0-60 sec rest |
| SAQ stabilization design | 4-6 speed ladder drills, 1-2 sets, half ladder, 0-60s rest,1-2 cone drills, 1-2 sets, half ladder, 0-90s rest |
| SAQ strength design | 6-9 speed ladder drills, 3-4 sets, half ladder, 0-60s rest, 1-2 cone drills, 2-3 sets, half ladder, 0-90s rest |
| SAQ power design | 6-9 speed ladder drills, 3-6 sets, half ladder, 0-60s rest, 2-4 cone drills, 3-6 sets, half ladder, 0-90s rest |
| speed ladder drills | one-ins, two-ins, side shuffle, in-in-out-out, in-in-out(zigzag),ali shuffle |
| cone drills | 5-10-5 drill, box drill, T-drill, L.E.F.T. drill |
| Total body stabilization exercises(resistance training) | ball squat-curl to press, multiplanar step-up balance to overhead press |
| total body strength exercises(resistance training) | lunge to two-arm dumbell press, squat to two-arm press |
| total body power exercises(resistance training) | two-arm push press, barbell clean |
| chest stabilization exercises(resistance training) | ball dumbell chest press, push up |
| chest strength exercises(resistance training) | flat dumbell chest press, barbell bench press |
| chest power exercises(resistance training) | two-arm MB chest pass, rotation chest pass |
| back stabilization exercises(resistance training) | standing cable row, ball dumbell row |
| back strength exercises(resistance training) | seated cable row, seated lat pulldown |
| back power exercises(resistance training) | MB pullover throw, woodchop throw |
| shoulder stabilization exercises(resistance training) | single-leh dumbell scaption, seated stability ball military press |
| shoulder strength exercises(resistance training) | seated dumbell shoulder press, seated shoulder press machine |
| shoulder power exercises(resistance training) | MB scoop toss, MB side oblique throw |
| bicep stabilization exercises(resistance training) | single-leg dumbell curl, single-leg barbell curl |
| bicep strength exercises(resistance training) | seated two-arm dumbell bicep curl, bicep curl machine |
| tricep stabilization exercise(resistance training) | supine ball dumbell tricep extentions, prone ball dumbell tricep extentions |
| tricep strength exercises(resistance training) | cable pushdown, supine bench barbell tricep extension |
| leg stabilization exercises(resistance training) | ball squat, multiplanar step-up to balance |
| leg strength exercises(resistance training) | leg press, barbell squat |
| leg power exercises(resistance training) | squat jump, tuck jump |
Science Vocab 147928
