Warm up / Preparation:
To be led by Coach outside if weather permits
- Run 400m (one lap of the track outside)
- Skill: prisoner squat. Key points: head up, chest forward, triceps parallel to the ground, DO NOT pull your neck into forward flexion!
- Progression: prisoner squat walk + prisoner squat hop x 5-10 each
- Skill: A-skip and C-skip. Key points: toe up, full 90 degree flexion, use your arms, “quiet” torso, co-ordination
- Progression: 5 reps each leg of each skill
- Skill: good mornings. Key points: hand position, hip hinge, back angle (neutral spine), full ROM
- Progression: 5 reps unweighted
- Skill review: inchworm push ups. Complete 5 consecutive (unbroken) reps
Assessment #1: Breathing
- With a partner, complete Coach Beard’s breathing assessment. Note any abnormalities or inabilities.
- To pass: athlete must be able to alter breathing pattern to focus on diaphragm work
Assessment #2: Squat position
To pass, must complete 4 of 5:
- Shin and torso at similar angle
- 90 degrees or lower
- Hip crease inferior to top of thighs
- Neutral spine
- Centre of pressure on foot (how do we measure this? hint… shoes?)
Workout (all three crews!)
Part 1: (4-6 minutes)
Coach Dan John’s “Get Back Up” progression. This sounds easy but isn’t…
Part 2: (8-10 mins)
Metabolic conditioning challenges
a) Burpee hundos: run 100m out – complete as many burpees as possible in 30 seconds – run 100m back – complete same number of burpees
b) Rage ball relay: in teams of 4 or 5 relay a rage ball rugby-style around the track. Checkpoints at each 100m interval.
Core strength:
- 30 second plank middle – right – left
Notes:
Today, I passed both assessments.
The hardest assessment was the breathing one. I found it to be the hardest because it was difficult trying to change your breathing so that your body would move differently.
The breathing assessment was the most interesting part of today. This is because I didn’t know that different parts of your body could moves while breathing rather than just your stomach.
Brett's Fitness Blog 