| 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 |
Ch.18 LTI-MA 509
