CSOR Physical Exercises

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PHYSICAL EXERCISES ALTERNATING JUMPS ON STEP o Stand erect parallel with a step or box and place your entire right foot on the step o Flex the hips, knees and ankles and slightly lean forwards o Forcefully extend the hip, knee and ankle of primarily the right leg jumping in the air such that the left leg will land on the step and the right leg will land on the ground o Upon the feet coming in contact with the ground immediately get your balance and complete another jump SINGLE LEG JUMPS ON STEP o Stand erect parallel with a step or box and place your entire right foot on the step o Flex the hips, knees and ankles and slightly lean forwards o Forcefully extend the hip, knee and ankle of primarily the right leg jumping straight up and down with the right leg landing on the step and the left landing on the ground o Upon the feet coming in contact with the ground immediately get your balance and complete another jump <strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 30
PHYSICAL EXERCISES WARM-UP Prior to completing the dynamic stretches ensure that you have warmed up by lightly jogging, skipping or spinning for 8-12 min to increase muscle temperature and blood flow. Measure out a 12 m area to complete the 3-Step stretches, complete one rep of each stretch then lightly jog back to the starting point. For all other dynamic stretches complete one set of 10 reps for each exercise. NOTE: If you still have an area of your body that is still tight after completing the dynamic stretches take a few moments to further stretch that area or any other areas you feel that you need to. DYNAMIC STRETCHES 3-STEP HAMSTRING STRETCH o Stand erect and shift weight to right (trail) leg o Extend the left (lead) leg in front of the body keeping it straight, touching the heel on the ground and toes pulled up towards the chest o Flex the torso (lean towards the ground) while maintaining the integrity of the legs o Return to standing position o Take 3 steps in order to alternate legs and repeat on the opposite side 3-STEP HEEL TO BUTTOCK o Stand erect and shift weight to left (non-involved) leg o Flex the right (involved) knee and grasp the ankle just above the foot with the right hand o Gently pull the right heel to the buttock and return to an erect position with the body forming a straight line o Return to standing position o Take 3 steps in order to alternate legs and repeat on the opposite side 3-STEP KNEE TO CHEST o Stand erect and shift weight to left (non-involved) leg o Flex the right (involved) hip and knee, and grasp the shin just below the knee with both hands o Gently pull the right knee to the chest and return to an erect position with the head up and chest up and out o Return to standing position o Take 3 steps in order to alternate legs and repeat on the opposite side <strong>CSOR</strong> INTERIM PRE-SELECTION PHYSICAL FITNESS TRAINING MANUAL Page 31
Page 1 and 2: PHYSICAL EXERCISES FITNESS CHECK EX
Page 3 and 4: PHYSICAL EXERCISES STRENGTH CIRCUIT
Page 5 and 6: PHYSICAL EXERCISES BENT OVER ROW: o
Page 7 and 8: PHYSICAL EXERCISES STEP UP TO BOX o
Page 9 and 10: PHYSICAL EXERCISES NARROW GRIP BENC
Page 11 and 12: PHYSICAL EXERCISES STRENGTH CIRCUIT
Page 13 and 14: PHYSICAL EXERCISES INVERTED ROW o G
Page 15 and 16: PHYSICAL EXERCISES EAGLE o o o Lie
Page 17 and 18: PHYSICAL EXERCISES CHOP o o o Stand
Page 19 and 20: PHYSICAL EXERCISES SUPERMAN o Lie f
Page 21 and 22: PHYSICAL EXERCISES MUSCULAR INTERVA
Page 23 and 24: PHYSICAL EXERCISES OVERHEAD SQUAT o
Page 25 and 26: PHYSICAL EXERCISES BURPEE JUMPS o S
Page 27 and 28: PHYSICAL EXERCISES TECHNIQUE LIFTS
Page 29: PHYSICAL EXERCISES POWER EXERCISES
Page 33 and 34: PHYSICAL EXERCISES SCORPION o Lie f
Page 35 and 36: PHYSICAL EXERCISES MODIFIED HURDLER
Page 37 and 38: PHYSICAL EXERCISES STANDING ILIOTIB

CSOR Physical Exercises

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