recovery, plyometrics, personality traits

Recovery techniques

1. Sleep

2. Ice bath

3. Self message

4. Guided meditation

5. Low level exercise

6. Compression

7. Elevation

8. Post meal exercises

Adaptations

Explosive strength, teaching the muscles to fire quickly and forcefully develops neuromuscular facilitation and coordination

Compression

Aid in blood flow and helps with fluid build up

Types of plyometrics

Explosive, agility, skill development

Explosive( high force)

Maximizing force and power. Ex. Bounds, Swims, High skips, Grape vine

Agility (high concentration)

Prioritize quickness and speed over power ex. Egg shell, high knees, butt kicks, grape vines

Skill development

Focus on balance and coordination. Ex. Falls and single leg hope

Benefits of plyometric

1. Range of motion

2. Strength adaptations

3. Neuromuscular communication

4. Balance and coordination

Extrovert

Tends to workout with another person or group, recharges with others, actions oriented- may need a plan, being high energy

Introvert

Goal oriented, think before acting, recharges alone, may prefer to workout or recharge alone, not as much off the cuff planned workout

Sensors

Gets environment using the 5 senses, zero in on facts + details of workout, knows exactly what time and what to do.. may not the same workouts over and over again, may push harder than others to make intervals, goals, times and weight

N-intuitive

Looks at situation and formulates possibilities on could be happening focuses on connection and patterns, day dream about future workouts, may need focus during the present workout to push

T- thinkers

Logical- doesn’t take things personal ( bad workout etc) doesn’t make excuses. Doesn’t listen to body as much as they should

Feelers

uses values and belief to make decisions, listens to body, shows support and recognition/ team spirit, may be angry after workout and may make excuses for why. Listens to body

J-judges

Want decisions made more quickly, all about schedules and to do list, deadlines/goals and want a foreseeable future, greatest pleasure is finishing a workout, planned workouts , scheduled

P- perceivers

Want their options open, formulate as many possibilities as possible, they like experiencing possibilities, may try many different workouts and exercises

Power

Is motivated by competition wig hearing the next person

Achievement

Focuses on profession of numbers is motivated by progression of numbers

Affiliation

Focuses more on people is motivated from being held accountable to another person, team comrodery

Positive reinforcement/ punishment

Add a stimulus good job not good reenactment for self, feeling great/ crappy

Negative reinforcement/ punishment

Removes a stimulus, stop clapping/ booing, get into a fight- removed from the game

Foot flight

Foot is not in contact with the ground during a stifle

Foot landing

Landing your feet as close to under your hips as possible

Forward arm stroke

90 degree bend at the elbow

Backward arm stroke

Driving the arms back and out with a bent elbow and relaxed hands

initial foot contact

Midfoot

Body position

Upright stance with a slight forward lean from the ankles

Downward push

Vertical ground reaction force from the leg on the ground

Hip extension

The backward movement of the leg behind the body