Functional training for athletes at all levels : workouts for agility, speed and power

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Title:

Personal Author:

Radcliffe, James C. (James Christopher), 1958-

Publication Information:

Berkeley, CA : Ulysses Press, 2007

ISBN:

9781569755846

Subject Term:

Physical education and training

Added Author:

Mogg, Andy

Available:*

Library	Item Barcode	Call Number	Material Type	Item Category 1	Status
Searching... PSZ JB	30000010127537	GV341 R32 2007	Open Access Book	Book	Searching... Unknown

FUNCTIONAL TRAINING IS THE FASTEST, MOST EFFECTIVE WAY TO GET AHEAD OF THE COMPETITIONPush your muscle development and athletic abilities to incredible new heights with Functional Training for Athletes of All Levels. Functional training conditions your body to respond to the strenuous demands of athletic competition. This method goes far beyond standard isolation movements, done sitting down, that simply increase muscular bulk. Functional training coordinates you muscles to work together to produce explosive power, tightrope - walker balance and cat - like agility. With over 100 exercises - illustrated with step-by-step photos - and 20 sport - specific workouts, Functional Training for Athletes at All Levels will help you acquire the athletic movement skills necessary to maximize your performance in any sport. Develop a rock - solid core for supreme stabilityStrengthen your trunk for explosive powerSharpen fast - twitch muscles for lightning - quick responsesCoordinate your muscles for full body controlEnhance your stabilizers for quick, agile movementFunctional Training for Athletes at All Levels customized sport - specific workouts for: - Baseball - Basketball - Bicycling - Football - Golf - Gymnastics - Hockey - Lacrosse - Rugby - Skiing - Soccer - Softball - Swimming - Tennis - Track & Field - Volleyball - Wrestling

Author Notes

James C. Radcliffe has a M.S. from University of Oregon in Exercise & Movement Science and a B.A. from Pacific University in Physical Education & Health. He is currently the Head Strength & Conditioning Coach at the University of Oregon, Eugene, and has been a coach for the University of Oregon Athletic Dept. since 1985.. He is an instructor for intercollegiate athletics including weight training, basketball, softball/baseball and track & field. He has written or consultant on numerous books and videos including High-Powered Plyometrics (1999 book edition, 2001 video) and Encyclopedia of Sports Medicine & Exercise Physiology.

Part 1 Overview	p. 1
Why Train for Function?	p. 2
Benefits of Functional Training	p. 4
Function of Warm-Up	p. 9
Function of Core Training	p. 10
Function of Strength Training	p. 12
Function of Power Training	p. 14
Function of Sprint Training	p. 18
Function of Agility Training	p. 21
Before You Begin	p. 23
Part 2 The Programs	p. 27
How to Use This Book	p. 28
Program Planning	p. 30
Dynamic Warm-Up	p. 34
Core Training	p. 35
Strength Training	p. 36
Power Training	p. 37
Baseball/Softball	p. 38
Basketball	p. 38
Bicycling	p. 40
Golf	p. 40
Football Line Positions	p. 42
Football Skill Positions	p. 42
Gymnastics	p. 44
Hockey/Lacrosse	p. 44
Racquet Sports	p. 46
Rugby	p. 46
Skiing (Alpine)	p. 48
Skiing (Nordic)	p. 48
Soccer	p. 50
Swimming	p. 50
Track & Field Distances	p. 52
Track & Field Sprints & Jumps	p. 52
Track & Field Throws	p. 54
Volleyball	p. 54
Wrestling	p. 56
Part 3 The Exercises	p. 59
Dynamic Warm-Up
Top o[prime] the Head Drill-Knee Grab	p. 60
Top o[prime] the Head Drill-Froggie	p. 61
Top o[prime] the Head Drill-March	p. 62
Heel Walk	p. 63
Toe Walk	p. 64
Toe Grab	p. 65
Forward Lunge	p. 66
Side-to-Side Lunge	p. 67
Hands & Heels	p. 68
Exaggerated Skip	p. 69
Shuffle	p. 70
Lateral Skip	p. 71
Carioca	p. 72
Backward Run	p. 73
Backpedal	p. 74
Backward Skip	p. 75
Backward Shuffle	p. 76
Core Training
Prone Pedestal	p. 77
Supine Pedestal	p. 78
Side Pedestal	p. 79
Neck Pedestal	p. 80
Back-to-Back Squat	p. 81
Toe-to-Toe Squat	p. 82
Twisting Lunge	p. 83
Overhead Reach	p. 84
Duck Walk	p. 85
Russian (Cossack) Duck Walk	p. 86
Single-Arm Push-Up	p. 87
Double-Arm Push-Up	p. 88
Over & Under	p. 89
Medicine Ball Twist	p. 90
Balanced Toss	p. 91
Back Walkover	p. 92
Lean, Pull & Push	p. 93
Single-Leg Squat	p. 94
Strength Training
Good Morning	p. 95
Stiff-Leg Deadlift	p. 96
Russian Deadlift	p. 97
Clean Pull	p. 98
High Pull	p. 99
Overhead Squat	p. 100
Overhead Lunge	p. 101
Front Squat	p. 102
Step-Up Slow	p. 103
Step-Up with Push-Off	p. 104
Step-Up with Knee Drive	p. 105
Step-Up Fast	p. 106
Step-Down	p. 107
Single-Leg Squat (Loaded)	p. 108
Overhead Press	p. 109
Push Press	p. 110
Push Jerk	p. 111
Split Jerk	p. 112
Power Training
Snatch	p. 114
Clean	p. 116
Clean & Jerk	p. 118
Squat jump (Loaded)	p. 120
Pogo	p. 121
Squat Jump	p. 122
Double-Leg Slide Kick	p. 123
Knee Tuck Jump	p. 124
Split Jump	p. 125
Scissor Jump	p. 126
Depth Jump	p. 127
Prance	p. 128
Gallop	p. 129
Skip	p. 130
Ankle Flip	p. 131
Bounding	p. 132
Lateral Bounding	p. 133
Double-Leg Hops	p. 134
Side Hops	p. 135
Single-Leg Pogo	p. 136
Single-Leg Slide Kick	p. 137
Single-Leg Hops	p. 138
Diagonal Hops	p. 139
Lateral Hops	p. 140
Shovel Toss	p. 141
Scoop Toss	p. 142
Twist Toss	p. 143
Scoop Throw	p. 144
Diagonal Throw	p. 145
Kneeling Forward Throw	p. 146
Standing Forward Throw	p. 147
Stepping Forward Throw	p. 148
Wall Push-Up	p. 149
Drop Push-Up	p. 150
Kneeling Chest Pass	p. 151
Chest Pass	p. 152
Sprint Training
Squared Step & Staggered Step	p. 153
Open Step & Crossover Step	p. 154
Drop Step & Pivot Step	p. 155
Balanced Starts	p. 156
Resisted Starts	p. 157
"A" Walk/"A" Skip/"A" Run	p. 158
Wall Drill	p. 160
"B" Walk/"B" Skip/"B" Run	p. 161
Cadence Fast Leg	p. 162
Agility Training
Sit Drill	p. 163
Sway Drill	p. 164
Speed Weave	p. 166
Shuttle Run	p. 167
Power Weave	p. 168
3-Cone "L" Run	p. 169
Directional Drill	p. 170
Index	p. 172
References	p. 175
About the Author/Acknowledgments	p. 176

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Table of Contents