A
Wellington City Council and Yachting New Zealand initiative, administered by
the New Zealand Academy of Sport - North Island,
designed to help
increase
the number of
Wellington
youth
sailors achieving international success |
 |
 |
 |
 |
 |
 |
wya
site |
13
Years and Under
Warm up
Swiss Ball stretches
Cycle or row or jog for 10 minutes
Core Strength (complete these
exercises twice a week)
Keep movements slow and move through full range
|
Flicks
& Tucks
 |
Equipment:
Swiss Ball
Reps: 20 each
Notes: Sit tall with hands on hips.
Video: here |
|
Seated
Leg Extension
 |
Equipment:
Swiss Ball
Reps: 10 each
Notes: Arms on chest, sitting back.
Video: here |
|
Praying
Mantis
 |
Equipment:
Swiss Ball
Reps: 10
Notes: Hold self on elbows.
Video: here |
|
Alt
Arm Leg Raise - Superman!
 |
Equipment:
Swiss Ball
Reps: 10 each
Notes: Hold 2-3 seconds, superman.
Video: here |
|
Torso
Twist
 |
Equipment:
Swiss Ball
Reps: 10
Notes: Shoulders back, legs @ 90 degrees, t-position.
Video: here |
|
Heel
Touches
 |
Equipment:
-
Reps: 10
Notes: Continue to increase range.
Video: here |
|
Prone
Shoulder Stabilization
 |
Equipment:
Swiss Ball
Reps: 10 each way
Notes: Press up position, bend elbows.
Video: here |
|
|
|
Muscle Conditioning (complete
these exercises once a week)
Keep movements slow (2 counts up, 3 counts down). Breathe out as
you lift the weight and in as you lower the weight. Stretch before
and after exercise.
|
Lying
Pull Ups
 |
Muscle
Group: Back
Reps: 12-15
Sets: 1
Weight: -
Notes: Attempt to achieve 45 degrees.
Video: here |
|
SB
Leg Extensions
 |
Muscle
Group: Quadriceps
Reps: 12-15
Sets: 1
Weight: -
Notes: Sit on calves, extend up.
Video: here |
|
SB
Leg Curls
 |
Muscle
Group: Hamstrings
Reps: 12-15
Sets: 1
Weight: -
Notes: Hold hips up, pull SB with both feet.
Video: here |
|
SB
Wall Squats
 |
Muscle
Group: Quadriceps
Reps: 12-15
Sets: 1
Weight: Hold 2-3 secs
Notes: Use wall, see toes, legs less than 90 degrees.
Video: here |
|
Asymmetrical
Press
 |
Muscle
Group: Chest
Reps: 12-15
Sets: 1
Weight: -
Notes: One side, hips tall, elbow 90 degrees, wings.
Video: here |
|
Alt
Raises
 |
Muscle
Group: Shoulders
Reps: 10-12
Sets: 1
Weight: 2-3
Notes: Shoulders back, weight to 90 degrees.
Video: here |
|
Calf
Raises
 |
Muscle
Group: Calf
Reps: 15-20
Sets: 1
Weight: 2-3
Notes: Use step, look over crowd, upright.
Video: here |
|
Wrist
Rolls
 |
Muscle
Group: Forearm
Reps: 1
Sets: 2
Weight: 2-3
Notes: Control down phase.
Video: here |
|
Tennis
Ball Squeeze
 |
Muscle
Group: Hands
Reps: 20
Sets: 2
Weight: -
Notes: Isolate different fingers.
Video: here |
|
WB
Balance
 |
Muscle
Group: Ankle
Reps: 1
Sets: 2
Weight: 20 secs
Notes: Try moving the board around.
Video: here |
|
Warm down
Complete 5 stretches, Hold each stretch for 15-30 seconds. Relax into
the stretch. Breathe.
Cycle or row or jog for 10 minutes
|
|
|
