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WorksheetsFoundational Skills 2
Total questions: 12
Worksheet time: 8mins
This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” manner.
Lunge
Plyometric
Burpee
Jumping Jacks
Targets the large muscle groups of your lower body that includes quadriceps, hamstrings and glutes.
Benefits of a burpee
Benefits of a lunge
Benefits Plyometrics
Benefits of a push up
Can increase your reaction time and increase vertical jump and overall power.
Benefits Plyometrics
Benefits of a burpee
Benefits of a plank
Benefits of a lunge
Select all that apply: Benefits of a Burpee
Increase vertical jump and overall power
Improves muscular strength & muscular endurance in upper & lower body
Increases balance, core stability, and hip flexibility
Also helps improve your cardiovascular endurance
Select all that apply: Benefits Plyometrics
This style of training can also be used as a dynamic warm up
Can use your super powers to fly jump up the sky
These are bodyweight exercises- they are easy to modify
Targets the large muscle groups
Plyometric examples
Diamond push up, Tuck jump, Jump over something
Keep your body weight on the heels
Hopping, Jumping, Skipping, Bounding
Upper body straight, shoulders relaxed and chin up
Select all that apply: Put Lunge Cues in order
Keep your body weight on the heels then switch feet and repeat, the other knee does not touch the floor.
1 leg forward, lower hips, bend both knees @ 90 degrees w/ knee behind toe. The other knee does not touch the floor.
Fully extend up or explode (jump) up into the air.
Upper body straight, shoulders relaxed and chin up
Select all that apply: Please put Burpee cues in order
Use proper squat form. Place both hands on the ground shoulder width apart with back straight.
Extend both legs back as you get into a high plank or a push-up.
The other knee does not touch the floor.
Jump both feet forward bringing the knees to your chest, coming back into the squat position.
Fully extend up or explode (jump) up into the air.
Push up w/ knees on ground, no push up, walk feet out and back, don't jump
Less intense plyometrics
Less intense lunge modification
Less intense burpee modification
Less intense jumping jacks
How high or far you jump how quickly you move, amount of time and amount repetition
Burpee modifications
Plyometrics modifications
Lunge modifications
Spiderman modifications
Diamond push up, Tuck jump, Jump over something
More intense flash
More intense lunges
More intense Burpee
More intense plyometrics
Select all that apply: Plyometric Sport examples
Blocking in volleyball
Rebounding in basketball
Changing Foosball direction
Changing direction in football or soccer
