Balance, Core and Plyometric Exercises

Question 1

Balance Stabilization

Answer 1

no movement in balancing

ex: balance to reach, SL balance

Question 2

Balance Strength is the …

Answer 2

full range of motion in balancing

ex: SL squat, SL RDL

Question 3

Balance Power is from _________ movement to _____________.

Answer 3

dynamic movement to controlled

ex: multiplanar hop to stabilization, multiplanar SL box hop up with stabilization

Question 4

Core Stabilization

Answer 4

no spinal movement

ex: plank, floor bridges, floor prone cobra

Question 5

Core Strength = __________ spinal movement

Answer 5

little spinal movement

ex: reverse crunch, MB crunches

Question 6

Core Power

Answer 6

fast power

ex: MB Oblique throw, soccer throw, MB wood chop throw

Question 7

Local Muscles

Answer 7

stabilize the spine , next to the vertebrae

i.e: multifidus, TVA, QL, pelvic floor muscle

Question 8

Global Muscles

Answer 8

superficial, move trunk, concentric force and eccentric deceleration

i.e: obliques, rectus abdominals, erector spinae, lats, psoas

Question 9

Plyo Stabilization

Answer 9

little joint movement, 3-5 second holds on landing

i.e: squat jump w/ stabilization, box jump with stabilization

Question 10

Plyo Strength is full _____ of motion.

What exercises do they include ?

Answer 10

full range of motion, repetitive

i.e: squat jump, tuck jump, butt kick

Question 11

Plyo Power

Answer 11

functional, fast/explosive

i.e: ice skaters, SL power step up