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Strength Training Techniques

TRAINING TECHNIQUES: Training involves lifting weights, and using other resistance methods, to improve athletic performance and reduce the risk of injury. When used properly training will help an athlete improve performance, reduce the risk of injury, and increase muscular size, muscular strength, and muscular endurance,. The basic principles of strength training apply to male and female athletes and are similar regardless of the sport. Athletes will improve coordination and performance, develop better muscle tone, muscular endurance, and muscle strength as a result of training. 

BACK SQUAT  

  • Stand with back straight, head and neck in line with back, eyes forward
  • Feet flat and toes forward or slightly pointed out
  • Hands wider than shoulder width
  • Weight on shoulder blades, supported by arms
  • Pause slightly at fully flexed and extended positions
  • Back straight, leaning slightly forward...DO NOT HYPEREXTEND NECK OR BACK!
  • Raise by straightening the legs and concentrate on bringing hips forward and chest up

BARBELL LUNGE

  • Hands slightly wider than shoulder width
  • Feet about shoulder width
  • Head up and in line with back
  • Back straight
  • Large step forward with one leg so knee of lead leg is approximately over ball of foot 

BENCH PRESS

  • Lie flat on bench with shoulder blades and buttocks touching bench
  • Back slightly arched (Placing the feet flat on the bench will reduce stress on the low back)
  • Grip slightly wider than shoulders
  • Wider grip = chest muscles involved more, narrower grip = muscles on back of arms involved more
  • Bar should contact chest
  • Upper arms at 45 degree angle to torso, not parallel DO NOT BOUNCE! DO NOT ARCH BACK EXCESSIVLEY!
  • Pause slightly at fully flexed and extended positions 

BICEP CURL

  • Feet shoulder width apart, knees slightly bent
  • Hands shoulder width apart, or slightly more
  • Elbows close to the body
  • Back straight, but not hyperextended
  • Don’t rock the hips forward when lifting
  • Don’t move the elbows backward when lifting
  • Pause slightly at fully flexed and extended positions

OVERHEAD PRESS

  • Back straight, head upright, eyes forward
  • Feet flat on floor about shoulder width or slightly more, staggered slightly one in front of the other for balance
  • Hands slightly wider than shoulder width
  • Back and legs straight, but knees not locked
  • Tilt the head back slightly, if necessary, to avoid hitting the chin 
  • Do not use legs to help lift bar
  • DO NOT ARCH BACK EXCESSIVELY!
  • Pause slightly at fully flexed and extended positions

LAT PULL DOWNS

  • Hands slightly wider than shoulder width
  • Position body under pulley so handle can be pulled straight down
  • Head and back in straight line with back straight
  • Pull behind head or in front of head
  • DO NOT EXCESSIVELY BEND HEAD FORWARD!
  • Pause slightly at fully flexed and extended positions

POWER CLEAN

  • Feet hip width
  • Hands slightly wider than shoulder width
  • Back arched, but not excessively, and tight
  • Thighs parallel to ground
  • Shoulders above or slightly in front of bar
  • Elbows straight
  • The lift is one smooth, continuous motion

POWER SNATCH  

  • Back arched, not excessively
  • Head, neck, back in line
  • Feet flat and hip width apart
  • Toes forward or slightly out
  • Bar close to shins
  • Body weight back on heels
  • Weight is lighter and moves faster than the power clean
Contact Us
Polk School District 612 South College St.
Cedartown, GA 30125
View Map & Directions
Phone: 770-748-3821
Fax: 770-748-5131
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