Term 3 has seen the Y8 & 9 ADP students undertake another vigorous Strength & Conditioning 6 week training program conducted by Bond University coach, Rick Martin.
The students have been working on Joint Stability, Core Strength & Flexibility and purely working with IRONEDGE Bands.
The classes are conducted with Orange (light) and Yellow (x-light) IRONEDGE Bands to cater for varied strength levels within the group. The students work in pairs the entire class so as to be educated on the importance of bracing against resistance AS WELL AS moving with resistance. All classes commence with a total body – (hip knee ankle shoulder elbow wrist and spine)/neural – (balance adaptation upper and lower body)/functional – (postural awareness)/warm up of 6-7 minutes.
The conditioning component of each class begins with multi directional core stability exercises performed in standing squatting and split squat positions firstly through a static mode and then through basic movement patterns under a controlled speed and ROM. The students are instructed to focus on body position leg drive and coordinated arm movements. The object is to provide light resistance and have the students move in multi directional planes under this resistance (forward backwards and laterally). In this format posterior and anterior muscle chains are engaged in a safe and balanced manner. Both acceleration and deceleration under light resistance are including in the class running/shuffling and jumping exercises.
Upper body movements are combined into the class predominantly in a standing/split stance position to challenge core stability and provide the strength ‘LINK’ or conduit that is crucial with any sporting endeavour. Pushing and pulling movements are once again used to ensure that both posterior and anterior muscle chains are worked equally with postural integrity (straight back shoulders retracted and level) constantly being reinforced with positive feedback and technique correction where needed.
All classes conclude with 8-10 minute dynamic/static stretching.
As you can see by the images both year level ADP classes 8 & 9, all students have adapted well to this form of training and get heavily involved with the knowing that regardless of their sport/activity, joint stability, core strength & flexibility are key components to everyone’s training.
