Physcial Conditioning

Awesome Lower Body Stretching: http://www.schrefflerchiropractic.com/documents/Lower%20Body%20Stretching%20Guide.pdf

In the past I have printed and handed these packets out after a clinic. In efforts of saving some paper, I decided to post online this year. You may use this as a guideline of how to train physically for goat tying.

The following exercises where ones that I actually did during my years of high level competition, throughout college and several years beyond. I felt that the time I took to work out physically also helped me become mental tougher, it improved my imagery, gave me more confidence and help me become a better athlete.

I researched the internet to find the drills that I actually did for better explanation. Sites are sited at the bottom of the page.

Physical Condition

Lower Body Plyometrics

Two legged Hops or Bunny Hops

How to perform the drill

 Stand with your feet shoulder-width apart

 Lower into a squat position and jump as far forward as possible

 Land on the balls of both feet

 Try to keep your body vertical and straight, and do not let your knees move apart or to either side

 Try to anticipate the landing and spring up as quickly as you can

 Keep the feet touch down time on the ground to the shortest time possible

 Use quick double-arm swings and keep landings short

How much

 1 to 3 sets

 Allow a full recovery between each set

 5 to 10 repetitions/set

 Quality of Bunny Hops is far more important than quantity

Warm up

A thorough warm-up is essential prior to plyometric training. Attention should be given to jogging, stretching (static and ballistic), striding and general mobility especially about the joints involved in the planned plyometric session. A warm-down should follow each session.

Tuck Jumps

How to perform the drill

 Begin in a standing position

 Jump up, grabbing both knees as they come up your chest

 Return to the starting position landing on the balls of the feet

 Try to anticipate the landing and spring up as quickly as you can

 Keep the feet touch down time on the ground to the shortest time possible

How much

 1 to 3 sets

 Allow a full recovery between each set

 5 to 10 repetitions/set

 Quality of Tuck Jumps is far more important than quantity

Depth Jumps

How to perform the drill

 Stand on the box with your toes close to the front edge

 Step from the box and drop to land on then balls of both feet

 Try to anticipate the landing and spring up as quickly as you can

 Keep the feet touch down time on the ground to the shortest time possible

How much

 One to three sets using 6 to 8 boxes

 Allow a full recovery between each set

 The height of the box should be in the region of 30-80 cm

 Quality of depth jumping is far more important than quantity

Box Jumps

How to perform the drill

 Assume a deep squat position with your feet shoulder width apart at the end of the row of boxes

 Keep your hands on your hips or behind your head

 Jump onto the box, landing softly in a squat position on the balls of the feet

 Maintaining the squat position, jump off the box onto the ground, landing softly in a squat position on the balls of the feet

 Jump onto the next box and so on

 Keep the feet touch down time on the ground to the shortest time possible

How much

 One to three sets using 6 to 8 boxes

 Allow a full recovery between each set

 The height of the box should be in the region of 30-80 cm

 Quality of box jumping is far more important than quantity

Single Leg Hopping

How to perform the drill

 Stand on one leg

 Push off with the leg you are standing on and jump forward, landing on the same leg

 Use a forceful swing of the opposite leg to increase the length of the jump but aim primarily for height off each jump

 You should land on the ball of the foot, allowing energy to be stored by the elastic components of the leg muscles, and immediately take off again

 Keep the foot touch down time to the shortest time possible

 Try to keep your body vertical and straight

 Perform this drill on both legs

 Beginners will use a straighter leg action where as advanced athletes should try to pull the heel toward the buttocks during the jump

How much

 One to three sets over 30 to 40 metres

 Allow a full recovery between each set

 Quality of bounding is far more important than quantity

Hurdle Hopping

How to perform the drill

 Jump forward over the barriers with your feet together

 The movement should come from your hips and knees

 keep your body vertical and straight, and do not let your knees move apart or to either side

 Tuck both knees to your chest

 Use a double arm swing to maintain balance and gain height

 You should land on the balls of the feet, allowing energy to be stored by the elastic components of the leg muscles, and immediately take off again

 Keep the feet touch down time between hurdles to the shortest time possible

How much

 One to three sets using 6 to 8 hurdles

 Allow a full recovery between each set

 Hurdles should set up in a row, spaced according to ability

 The height of the hurdles should be in the region of 12 and 36 inches high

 Quality of hurdle hopping is far more important than quantity

Bounds

How to perform the drill

 Jog into the start of the exercise

 Push off with your left foot and bring the leg forward, with the knee bent and the thigh parallel to the ground

 At the same time, reach forward with your right arm. As the left leg comes through, the right leg extends back and remains extended for the duration of the push-off

 Hold this extended stride for a brief time, then land on your left foot

 The right leg then drives through to a forward bent position, the left arm reaches forward, and the left leg extends backward

 Make each stride long, and try to cover as much distance as possible

 You should land on the sole of the foot (flat footed), allowing energy to be stored by the elastic components of the leg muscles, and immediately take off again

 Keep the foot touch down time to the shortest time possible

How much

 One to three sets over 30 to 40 metres

 Allow a full recovery between each set

 Quality of bounding is far more important than quantity.

　

　

　

Upper Body Plyometrics

Chest Pass

How to perform the drill

 This drill requires a partner

 Stand facing each other with your feet shoulder width apart and your knees slightly bent

 Begin by holding the medicine ball with both hands at chest level, elbows pointing out

 Pass the ball to your partner, pushing it off your chest and ending with your arms straight

 Your partner catches the ball, allows the ball to come to the chest before passing it back to you

 Try to anticipate the catch and return the ball as quickly as you can

 Keep the catch time to the shortest time possible

How much

 1 to 3 sets

 Allow a full recovery between each set

 10 to 20 repetitions/set

 Quality of Chest Passes is far more important than quantity

Incline Push up depth jump

How to perform the drill

 Two mats, three to four inches high, placed shoulder width apart

 A box high enough to elevate your feet above your shoulders when in a push-up position

 Face the floor as if you were going to do a push-up, with your feet on the box and your hands between the mats

 Push off from the ground with your hands and land with one hand on each mat

 Push off the mats with both hands and catch yourself in the starting position

 Keep the catch time to the shortest time possible

How much

 1 to 3 sets

 Allow a full recovery between each set

 10 to 20 repetitions/set

 Quality of Push Ups is far more important than quantity

Power Drop

Develops the pectorals, anterior deltoids

How to perform the drill

 This drill requires a partner

 Lie supine on the ground with your arms outstretched

 Your partner stands on the box holding the medicine ball at arm's length

 Your partner drops the medicine ball into your hands.

 Catch the ball with elbows bent

 Allow the ball to come towards your chest

 Extend the arms to propel the ball back to the partner on the box

 Keep the catch time to the shortest time possible

How much

 1 to 3 sets

 Allow a full recovery between each set

 10 to 20 repetitions/set

 Quality of the vertical toss is far more important than quantity

Incline Chest Pass

How to perform the drill

 Work with a partner and sit facing each other

 Lean back at a 45 degree angle, keeping your abdominals tight

 Begin by holding the medicine ball with both hands at chest level, elbows pointing out

 Pass the ball to your partner, pushing it off your chest and ending with your arms straight

 Your partner catches the ball, allows the ball to come to the chest before passing it back to you

 Try to anticipate the catch and return the ball as quickly as you can

 Keep the catch time to the shortest time possible

How much

 1 to 3 sets

 Allow a full recovery between each set

 10 to 20 repetitions/set

 Quality of Chest Passes is far more important than quantity

Vertical Toss

How to perform the drill

 This drill requires a partner

 Sit in front of the box with your back to it, legs spread apart and straight

 The other person stands on the box holding the medicine ball over you

 Your partner drops the medicine ball into your hands

 Catch the ball with elbows bent and toss it back over your head to the partner on the box

 Keep the catch time to the shortest time possible

How much

 1 to 3 sets

 Allow a full recovery between each set

 10 to 20 repetitions/set

 Quality of the vertical toss is far more important than quantity

Lower Body Strength Training

Leg Curls
The Leg Curl exercise is the most common hamstring (the muscles along the rear of your thighs) exercise you will see in the gym, though the hamstrings are actually one of the most neglected parts on the body (this may be because you can't see them in the mirror).

How to do it:

 Lie face down on a Leg Curl machine, chest flat on it and hands gripping on the handgrips.

 The back of your ankles should be against the pads and your knees should be in line with the rotating cam of the machine.

 Curl your legs up, keeping your hips down against the bench.

 Squeeze at the top then lower slowly back down.

 Do not use momentum to swing the weight up as this will reduce the effectiveness of the exercise

 Do not allow your hips to come up off the bench as you curl up. This takes tension off the hamstrings and can place it on the lower back and glutes.

 A good Leg Curl machine will not have a flat bench but will be angled slightly. You can accomplish this on a flat-benched machine by placing a towel under your hips.

Leg Extensions
This exercise develops the Quadriceps muscle group, which is located on the front of your thigh. It should not be done with heavy weights and if you have any knee problems, should not be done at all.

How to do it:


 Sit in a Leg Extension machine with the pads over the top of your ankles and your back against the back pad.  Your upper calves should be about half an inch from the seat pad and your knees even with the pivoting cam of the machine.		 Extend your legs up (straightening them), and squeeze at the top.  As you bring the weight back down, do not allow your knees to go past 90 degrees of bend. This will minimize knee stress.

 This exercise should be done slowly and deliberately, allowing no momentum or explosive force to come into play. Using explosive force or momentum may lead to injury.

Lunges
The Lunge is a simple but very effective exercise for the legs. It involves balance and coordination, which is very useful for sports as well as muscle development. The dumbell version of the Lunge is the easiest to start with though it can also be done with a barbell.

How to do it:


 Hold two dumbells in your hands by your sides.  Step forward with one leg and lower your upper body down, bending your leg (don't step out too far). You should have about two to two and a half feet between your feet.  Do not allow your knee to go forward beyond your toes as you come down, keeping your front shin perpendicular to the ground.  Push up and back and repeat with the other leg or do all the reps with one leg then switch.		 It is very important to keep your upper body vertical during the movement.  Think about sitting back when doing these. This will prevent you from leaning too far forward.  It is best to do this exercise all on one leg without standing up each time. Stepping forward each time can overstress your knees. Simply do all your reps on one leg then switch legs and do all your reps on the other leg.

Exercise 1: Side Lifts (Hip Abduction)

Starting position: Lie on your side on a table or table or a firm mattress. The body and the top leg must be straight, with the bottom leg bent at the knee. Place the weight around the instep of the foot over your shoe.

Action: Keeping the knee straight, SLOWLY lift the leg to a MAXIMUM of 12 inches and SLOWLY lower the leg back to the starting positions Perform this exercise 10 times, rest 30 seconds, and repeat for a total of 20 repetitions.

Exercise 2: Hip Flexion

Starting position: Sit on a high desk, kitchen counter, or table with both legs placed over the edge and the knees bent 90 degrees. KEEP YOUR BACK STRAIGHT. Grasp the front edge of the table with both hands. The weights are secured around the instep of the foot.

Action: Keeping the knee bent with the heel directly under the knee, SLOWLY raise the knee approximately 8 inches above the surface of the table . SLOWLY lower to the starting position. Perform this exercise 25 times, rest for 30 seconds, and repeat 25 times for a total of 50 repetitions.

Exercise 3: Straight Leg Raises - Hip Flexors and Quadriceps

Starting position: Lie on your back on a table of firm surface. THE LEG TO BE EXERCISED IS STRAIGHT AND IN COMPLETE EXTENSION. THE OTHER LEG IS FLEXED (bent) at the hip and knee such that the foot is planted on the surface of the table. Secure the weights around the ankle to be exercised.

Action: KEEP THE LEG TO BE EXERCISED COMPLETELY STRAIGHT SLOWLY raise the leg until the ankle is APPROXIMATELY 12 inches OFF THE GROUND. SLOWLY lower the leg back to the starting position. Perform this exercise 25 times, relax for 30 seconds, and repeat again 25 times, for a total of 50 repetitions.

Note:

1. When raising the leg, the knee must be kept STRAIGHT.

2. NEVER touch the table with the weight.

Exercise 4: Hip Adduction

Starting position: Lie on yur side with the leg to be exercised on the bottom and slightly turned inward. The upper leg is rested in front of the bottom leg. The weights are secured around the instep of the foot.

Action: Keeping the leg straight, SLOWLY raise the lower leg four inches. Slowly return the leg back to the starting position. Perform this exercise 25 times, relax for 30 seconds, and repeat 25 times, for a total of 50 repetitions.

Exercise 5: Tensor Fascia Lata

Starting position: Lie on your side on a table or firm mattress. Place the weight over the instep of your shoe. Keeping your knee straight, flex your top hip 45 degrees forward (A).

Action: Slowly lift your leg 12 inches off the table (B). Avoid rolling backward. Perform this exercise 10 times. Rest for 30 seconds and repeat an additional 10 times.

Exercise 6: Hip Extension - Gluteus Maximus and Hamstrings

Starting position: Lie on your stomach with the leg to be exercised positioned off the side of the table. The weights are secured around the back of the ankle.

Action: Keeping the leg straight, slowly raise the leg as high as you can without causing pain. Slowly return the leg to starting position. Perform this exercise 25 times, relax for 30 seconds, and repeat the exercise 25 times, for a total of 50 repetitions.

Note: When performing this exercise, do not twist or arch your back

Exercise 10: Ankle Dorsiflexion (Anterior Tibial Group)

Starting position: Sit on the edge of a high desk or table with the knees bent and the weights above the level of the floor. The weights are secured around the instep of the foot.

Action: Bring the toes up toward the front of the leg by bending the ankle. Perform this exercise 25 times, relax for 30 seconds, then repeat 25 times for a total of 50 repetitions.

Exercise 11: Ankle Inversion - Tibialis Anterior and Tibialis Posterior

Starting position: Lie on your side with the foot to be exercised on the bottom; the foot is positioned off the edge of the table. Secure the weights around the instep of the foot.

Action: Turn the ankle so that the toes face up toward the ceiling. Perform the exercise 25 times, relax for 30 seconds, then repeat 25 times, for a total of 50 repetitions.

Exercise 12: Ankle Eversion - Peroneal Muscles

Starting position: Lie on your side with the foot to be exercised on top; the foot is positioned off the edge of the table. Secure the weights around the instep of the foot.

Action: Turn the ankle upwards, raising the toes as high as possible. Perform the exercise 25 times, relax for 30 seconds, and repeat 25 times, for a total of 50 repetitions.

Seated Calve Raise

Sit down and adjust the pad so that you are just able to get your knees under it and place the balls of your feet on the foot support. Next raise your heels towards the ceiling as if you were standing on your toes and release the safety support. Next you will lower your heals towards the ground as far as you can the proceed to raise your heels back towards the ceiling. When you are done make sure to put the safety bar back before releasing the weight.

leg strength training: seated calf raise

Upper Body Strength Training

Tricep Pushdowns
Pushdowns are an isolation exercise for the triceps (the muscle along the back of the arm) done using a high pulley or pulldown machine. This is one of the most common and easy to learn tricep exercises.

How to do it:

 Stand facing a high pulley with a short pushdown bar.

 Grip the bar with a palms-down, less than shoulder width grip.

 Start with the bar at about chin level and your upper arms vertical.

 Begin the movement by pushing the bar down and around in a wide arc.

 Keep your elbows pinned tightly in to your sides and do not let your wrists bend back.

 Squeeze hard at the bottom.

 Let the bar up. Let up your upper arms angle up again until the bar is at chin level. Repeat.

 Keep your lower back slightly arched tight and your chest out.

Seated Dumbell Shoulder Press
This exercise develops the entire shoulder muscle group. The dumbells allow for a greater freedom of movement than the Barbell Shoulder Press. This can increase shoulder muscle activation.

How to do it:

 These are done using an adjustable incline bench set to just under 90 degrees.

 Using two dumbells, with a palms forward grip and starting with the dumbells at shoulder level, press them up overhead in an arc.

 Do not crack them together at the top and do not lock your elbows out (this will keep tension on the delts).

 Lower slowly and repeat.

Flat Barbell Bench Press
The Flat Barbell Bench Press is one of the most common exercises used in the gym. It is used to work the large Pectoralis muscles of the chest.

How to do it:

 Lie down on a flat bench with your feet flat on the floor.

 Take a medium grip on the bar using the smooth rings as a guide. Generally, a good rule-of-thumb is to place your middle finger on the rings.

 Experiment with grip widths until you feel comfortable then remember where that grip is.

 Take the bar off the rack and hold it out at arms-length.

 Lower it slowly to the nipple line then press up in a slight backward arc so that the bar finishes approximately over your face.

 You should inhale as you are lowering the bar and exhale as you are pressing up.

Where to bring the bar:

 On the flat bench, you should bring the bar to the point where the breastbone ends (for most people).

 Always try to keep your forearms vertical. If they are tilted at a large angle you will not get the most efficient push on the weight.

 To determine your proper grip, using just the bar, lower it to your chest and look at your forearms. They should be vertical and directly under your wrists.

 Keep your wrists straight. Don't cock them back or allow them to twist during the exercise. This causes undue stress on the wrist and reduces power in your shoulders, chest and arms.

 Grip the bar firmly so that it doesn't roll out of your hands and remember to always use collars to prevent the weights from sliding off. This especially important when you are first learning the exercise as you may have difficulty with balancing the bar. Weights sliding off the bar can cause injury to yourself and others.

One Arm Dumbell Rows
The One Arm Dumbell Row is a good exercise for building thickness in the lower and center back. If done properly, with correct body position, it can also develop strength in the lower back. If done improperly, this exercise can aggravate the lower back and lead to injury.

How to do it:

 Put one knee up on the end of a flat bench then place the hand of the same side on the bench.

 Your other leg will be on the ground (knee slightly bent), not directly beside the bench but about a foot out to the side.

 This completes the triangular base of support.

 Grasp a dumbell in the other hand. Stretch your shoulder down and forward to get a complete stretch then pull the dumbell back and up towards your waist/lower abdomen in an arc, not a straight up and down movement.

 The dumbell will come up the outside of your thigh when you are using lighter weight.

 When you start using heavier weight, the dumbell should come up the inside of your thigh. This is contrary to what you may see elsewhere but it is a more comfortable and healthier position for your lower back when using heavier weight as the resistance is within the base of support rather than outside it. This means less torque on the lower back.

 Your upper body should be parallel to the ground.

 It is also very important that your lower back be arched throughout the movement to maximally activate the lats. This arch also helps to protect your lower back from injury. Remember, the arch is the strongest architectural structure.

 Bring the elbow back and up as far as you can go.

 The range of motion will depend on the amount of weight being used, though try to keep the range as large as possible even when using heavy weight.

 Lower slowly, down and forward, rotating the torso in that direction to get a fuller stretch.

Seated Cable Rows

The Cable Row is a good exercise for developing the thickness of your middle back area. It is done on a low cable machine with a flat bench attached and foot plates to set your feet on. Do not mistake using momentum with proper form in this exercise, as is the temptation. This will reduce the workload on the target muscles and can lead to injury.

How to do it:

 Sit facing the weight stack with a grip on what will probably be a V-bar, though you can use a straight bar or handles for this movement as well.

 Keep your knees bent throughout the movement.

 With the upper body vertical and lower back straight and tight, allow the shoulders to stretch forward.

 Do not lean over at the waist as this puts unnecessary stress on the lower back.

 Begin the motion by first drawing the shoulders back without bending the arms.

 Row the weight back towards your abdomen.

 As you continue the motion, concentrate on pulling from your elbows.

 As you pull back, arch your lower back and puff your chest out.

 Pull into your lower abdomen.

 Lower the weight slowly, allowing the shoulders to stretch forward but without losing tension in the back.

 Do not lean forward to get a better stretch. Stretch forward, keeping the upper body relatively vertical.

Close Grip Pulldowns

The Close Grip Pulldown is very similar in appearance to the Chin-up. The Pulldown machine allows you to use weights that are less than your bodyweight, which is useful for beginning trainers. It also allows you to use more than your bodyweight, which is useful for advanced trainers.

How to do it:


 Sit in the pulldown machine with your hips right up under the pads (they are hip pads, not knee pads).  Take a slightly less than shoulder-width, underhand grip (palms facing you) on the bar.  Start with the body vertical, arms straight over your head.  Begin the movement by arching your lower back slightly and sticking your chest out.		 Pull the bar down to your lower chest, leaning slightly and smoothly backwards as you pull.  The major muscle in the back that this works is called the Latissimus Dorsi. It is a fan-shaped muscle and the leaning back spreads the load over the whole fan of muscle, giving you a more efficient workout.  Puff your chest up to meet the bar and try to squeeze your shoulder blades together behind your back at the bottom of the movement.  Let the bar up slowly then repeat.

Core Strength Training

Lying Leg Raise and Thrust
This exercise targets the lower abs, but also involves the hip flexors to a large extent. If you have any lower back problems it may be wise to avoid this exercise as it can place torque on the lower back, especially if done incorrectly.

How To Do It:

 Lie flat on your back with your hands palms-down underneath your glutes to cradle your pelvis during the movement.  Your upper back, arms, and hands will be all that is in contact with the floor throughout the exercise.
 Keeping your legs stiff and straight, raise them up off the floor until vertical.  Thrust your legs upward as though trying to put footprints on the ceiling.  Keep your legs stiff and straight throughout the movement.
 Lower your legs until your lower back is back on the floor then lower your feet down almost to the floor (don't touch the floor to maintain tension in the abs).  These are much more effective than simple lying leg raises as the thrust up further works the lower abs.

Abdominal Sit-Ups

This is a sit-up movement that works the abs instead of the hip flexors. It will work all the muscles in your midsection in one exercise. The standard Crunch only addresses part of the function of the abdominals. This exercise targets the flexed (arched back) range of motion of the abs.

How To Do It:

 Lie on your back on the floor. Roll up a towel or mat and slip it underneath your lower back, just above the waistband (the size of the towel affects your body position during this movement - use a fairly large towel).

 Your knees should be bent about 90 degrees. Keep your feet close together and knees wide apart. This prevents the hip flexors from having a direct line of pull, helping to minimize their involvement.

 Do not anchor your feet or have someone hold them down. This automatically activates the hip flexors. You will get the most out of this exercise by minimizing their involvement.

 The difficulty of this exercise depends on where you hold your hands. The hardest position is above your head at arms-length, then beside your head, then across your chest, then straight down between your legs or at your sides. Start with the easiest first then progress to the other positions as you get stronger.

You are now ready to crunch.

 Keeping your torso straight and stiff, start the sit-up by tightening your lower abs.

 As you continue up, imagine trying to push your face up against the ceiling (think up, not around).

 When you reach about 25 to 30 degrees above horizontal, hold for a second and squeeze hard.

 Keep your back in contact with the towel at all times and always maintain tension in the abs.

 Lower yourself down slowly and under control. Do not just drop back to the groun. The negative portion of the crunch is extremely effective..

　Abdominal Crunches
This is the simplest exercise for the abdominal region. Being the most common abdominal exercise also means it is the abdominal exercise that is most often done incorrectly. Proper form is not immediately obvious but with a few simple adjustments, the Crunch can be extremely effective.

How to do it:

 Lie down flat on your back with your knees bent and your feet on the floor.

 Hold your hands wherever you feel comfortable (on your chest or beside your head - just be sure you don't pull on your head).

 The typical crunch is taught by instructing you to simply roll your upper torso forward. This is fine to start with.

 To increase the effectiveness of the crunch movement, push your chest and head up towards the ceiling pushing your lower back flat onto the floor.

 Your anatomy will automatically cause you to follow a crunching pattern.

 Trying to crunch up towards the ceiling will increase the tension on the abs.

 Hold at the top of the movement for a second and squeeze hard.

 Do not lift up into a sit-up as this works the hip flexors and can strain your back.

Resources: www.nismat/org

www.lowback-pain.com

www.fitstep.com

www.brianmac.demon.co/uk/weight.htm - very good overall site!!!