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Week 6: Yoga Warm-Up and Antagonist Training
Week 6: Yoga Warm-Up and Antagonist Training
Learning Objective:
Yoga moves and postures are very helpful in engaging these different aspects of climbing
Strength
Flexibility
Core Stability
Balance
Prevents Injury
Efficient Movement
Stay Calm
Perfect for warming up!
2. Antagonist Muscle Training
Tibialis Anterior
Duration: 15-20mins
Equipment:
Yoga Exercises - Just need to find a space and preferably a yoga mat / carpet
Tibialis Anterior exercise - Water bottle / Dumbbell, Heavy books as weights
IMPORTANT:
IMPORTANT:
*Start with warm-up before trying these drills. Do 20-30 seconds of jumping jacks or skipping to raise your body temperature and increase blood flow to your muscles. You may also perform our usual school team training stretching exercises.
*Start with warm-up before trying these drills. Do 20-30 seconds of jumping jacks or skipping to raise your body temperature and increase blood flow to your muscles. You may also perform our usual school team training stretching exercises.
Warming up may also help reduce muscle soreness and lessen your risk of injury.
Warming up may also help reduce muscle soreness and lessen your risk of injury.
*STOP AT ANY TIME YOU FEEL ANY PAIN OR DISCOMFORT ON ANY PART OF YOUR BODY AND REST
*STOP AT ANY TIME YOU FEEL ANY PAIN OR DISCOMFORT ON ANY PART OF YOUR BODY AND REST
1. YOGA WARM UP
1. YOGA WARM UP
The entire exercise will take between 8-10mins but you may break down each pose and movements, one at a time
Take your time to practice each movement and make sure you engage the correct muscles
Once you understand and have tried them individually, you may follow the video as they are doing the warm up
It's fine if your poses are not perfect at the start, take video of yourself and compare it with the instructor in this video. Progressively you will improve!
Focus on your breathing from start to end. Make sure you can feel and aware of your nose inhaling and your mouth exhaling
Try it with your siblings or parents!
- Rest for another 5 minutes and proceed with the Antagonist training below
- Rest for another 5 minutes and proceed with the Antagonist training below
2. antagonist training for calf muscle
2. antagonist training for calf muscle
- Tibialis Anterior
- Tibialis Anterior
Tibialis Anterior
Tibialis Anterior
Our calf muscles are used most of the time we are stepping on footholds as we are climbing. It becomes more engaged as you get better and step on very tiny footholds. As we use these muscles frequently, it is very important to strengthen the antagonist muscles - Tibialis Anterior. This will avoid muscle imbalance in our legs and ultimately prevent any injuries.
Image from Wikipedia
Perform each exercise for 20-30 seconds and have 1 minute rest before moving on to the next one.
Sideways-lying - Focus on pushing toes towards shin, squeeze for 2 seconds when you hit your max stretch and slowly release. Repeat.
Natural position - Same focus as above
Skip the stretch using the band and move to the Heel Walk next (skip 0:37-1:34 of the video)
Heel Walk - Slightly lean back, keep toes straight up and forward. Squeeze your Tibialis Anterior muscle the whole time.
Skip ankle weight exercise and move to the Weighted Stretch next (skip 2:11-2:24 of the video)
Weighted stretch - Sit on a chair. Elevate your ankle by using a small stool or stacked weights / books as a platform. Place ankle on the edge. Place weight between both feet using a dumbbell / filled water bottle / heavy book. Same focus as steps 1 and 2 as above.
Once you finish one set (4 different exercises), rest for 5 minutes and complete total of 3 sets.
Stay safe and take care!
Stay safe and take care!
Please feel free to contact Akmal at akmaluwc@gapps.uwcsea.edu.sg
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