Plank and Push-up Test | Rianna Poskin

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How To Implement A Strength And Conditioning Program Into Youth Sport Practices...While Having Fun!

FREE WORKSHOP!!! (Discount no longer available offered at the end of Workshop)

Youth Sport Coach Workshop Video #1 (20:19)
Youth Sport Coach Workshop Video #2 (11:08)
Youth Sport Coach Workshop Video #3 (19:49)

Modules

Module 1 Welcome! How Sport Coaches Can Help With 3 Main Problems in Youth Sport! (12:40)
Module 2 Bring Back FUN! (5:57)
Module 3 Stay In Your Lane (4:13)
Module 4 Core Training That Makes Sense (8:41)
Module 5 Mobility/Stability Simple Anatomy For The Youth Sport Coach (7:27)
Module 6 Line Drills Good...Line Drills Bad (5:33)
Module 7 Speed Vs Conditioning (13:28)
Module 8 Are You Using Fitness As Punishment? The Mental Side Of Sport. (5:13)
Module 9 The Importance Of Breath Work (4:43)
Module 10 Positive Physiological Changes While Having Fun (3:18)
Module 11 Break Old School Habits...Being Sore And Tired Is Not The Way To Go (3:44)
Module 12 How to Evaluate Your Sport Sessions (5:56)
Module 13 The Female Athlete, Why She Needs To Strength Train (5:31)
Module 14 Get More Bang For Your Buck! (8:28)
Module 15 How To Progress Your Athletes Through Their Exercises (11:52)
Module 16 Exercise Testing Explained (9:11)
Module 17 The 12 Week Program, Putting It All Together! (5:41)

Written Materials

Youth Sport Coach Written Manual 12 Week Program
12 Week Printable Program

Exercise Videos

Stationary Warm-up Example (0:30)
Jog on the spot (0:04)
Sprinter Holds (0:29)
High Knees (0:06)
Heel Slides (0:10)
Side Lunge With Sprinter Arms (0:21)
Dynamic Pigeon (0:27)
Arm Circles Forward and Backwards (0:36)
Quad Grab And Reach Stretch (0:34)
Hamstring Scoop (0:17)
Single Leg Deadlift With Arm Reach (0:26)
A-Skip (0:14)
Reverse Lunge (0:22)
Standing Hip Opener (0:26)
B-Skip (0:11)
Rotational Lunge With Sprinter Arms (0:17)
1:2 Kneeling Diagonal Hip Stretch (0:29)
Wide Arm "Flying" Arm Swing (0:13)
Side Lunge With T-Spine Twist (0:31)
Dynamic Adductor Stretch (0:32)
Bodyweight Squats (0:21)
Skater Squats (0:34)

Tests

Plank and Push-up Test (0:24)
10 Yard Sprint Test With Progressions (0:19)
5-10-5 Test with Progressions (0:49)
Tennis Ball Catch Test (0:53)
Single Leg Deadlift Test (0:33)
300 Yard Shuttle Test (0:28)
Broad Jump Test (0:11)

Games

Ball Toss Game With Partner (1:41)
Ball Drop Game (0:56)
Catch your partner (lateral) (0:32)
Colour Sprint Game Youth Strength and Conditioning (3:26)
Catch your partner sprint game (0:24)
Catch your partner colour sprint (2:17)
Cone Flip Game Youth Strength and Conditioning (2:05)
Mama Bear Warm-up (0:44)
Link Arm Tag Youth Strength and Conditioning (1:56)
Toilet Freeze Tag (1:30)
Movement Stacking Game (0:56)
Crab Walk Foot Tap Game (0:36)
Tiger Crawl Shoulder Tap Game (2:06)
X's and O's Youth Strength and Conditioning (2:19)

"Teachables"

Athletic Position (0:10)
Skier Drill (0:31)
Bracing For Athleticism (1:32)

Strength Exercises

Squat Jump Progressions (0:46)
High Plank (Top Push-up Position) (0:09)
Push-ups on Knees (0:10)
Push-ups on Toes (0:13)
Side Plank on Elbows (0:12)
Side Plank Elbow Feet (0:07)

Drills

Change of Direction Drills (0:32)
Balance Single Leg Sprinter Drill (0:15)
Sock Balancing Drill (0:23)
Switch Drill (0:06)
Star Drill (0:43)
Lean Fall Sprint With Deceleration (1:12)
Heisman Progressions (Lateral Power) (0:52)
Snap Down Progressions (0:50)
Broad Jump Progressions (0:31)
5-10-5 (0:22)

Conditioning

Conditioning Example: Progression 1 (1:17)

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Plank and Push-up Test

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