Novo Nation Leave Your Excuses at the Door - Madison Novotny Client: Marry 4-3-2020 - Northwood School
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Novo Nation
Leave Your Excuses at the Door
Madison Novotny
Client: Marry
4-3-2020
https://www.redbubble.com/i/poster/Nobody-Cares-Work-Harder-by-Tec9/31045217.LVTDI
https://bleacherreport.com/articles/2828629-ncaa-womens-basketball-tournament-2019-friday-sweet-16-scores-updated-bracket The long-term goal for Marry is to increase her shooting power and vertical jump. Working on these goals will also benefit Marry in other aspects of her game such as dribbling, defense, and sprints/endurance. For Marry to increase her shooting power, she will need to strengthen not only the upper body, but also her core. Muscles such as the deltoids, triceps, biceps, and muscles in the forearms and wrists will allow for Marry to get a shot off with more ease and power. The core muscles are important to strengthen because they will help keep Marry centered and in balance while she takes the shot. Strengthening the upper body and core will help Marry develop her dribbling skills as well. Overall fitness will help to improve the endurance aspect of her game. Increasing strength in the lower body and again in the core will help to increase Marry’s power and height when jumping. Muscles such as the calves, quads, hamstrings, and glutes will give Marry the power she is looking for. Training these muscles will also help Marry in her sprint and when she needs to crouch down and play defense. The core is important because it once again helps with balance and stability.
Upper Body
Exercise 1: Jogging
Jogging:
https://www.runsociety.com/highlight/back-to-basics-proper-jogging-and-running-techniques/
Similar to running, except go
at a slower pace. You want to
set a pace to where you can
run for 20-30 minutes without
a break. This exercise can be
performed on a treadmill or
outside. The goal is to
increase endurance.
Perform on every upper body
day, prior to doing the
exercises below.
https://www.pinterest.com/pin/76842737367548493/
Exercise 2: Dumbbell Military Press Exercise 3: Tricep Extension
https://www.pinterest.com/pin/216172850833464590/
https://gethealthyu.com/exercise/tricep-overhead-extensions/
https://weighttraining.guide/exercises/seated-dumbbell-overhead-press/
DB Military Press
1. Sit on a bench with the dumbbells
resting on thighs
2. Pick the weights up and raise https://www.pinterest.com/pin/507992032953245695/
them to your shoulders so that
your knuckles are pointing to the Tricep Extension
ceiling and your forearm and 1. Stand with an engaged core and
bicep make a 90-degree angle straight back
3. Keep the core and back tensed 2. Lift the dumbbell until your arms are
and push the weights up until your straight and the dumbbell is over
arms are straightened your head
4. Return to the position of step 2 3. With control, lower the dumbbell
with control behind your head (careful not to hit
it)
4. When your arm and bicep make
less than a 90-degree angle,
straighten the arms back above the
Sets: 3 Reps: 10 Weight: 25lbs head
Sets: 3 Reps: 12 Weight: 25lbs
Exercise 4: Push Up-Plank Exercise 5: Front & Side DB Raises
https://www.pinterest.com/pin/824440275505733756/
https://weighttraining.guide/exercises/alternating-dumbbell-front-raise/
https://www.pinterest.com/pin/388646642834254258/
https://weighttraining.guide/exercises/lateral-raise/
Push up-Plank (walking plank)
1. Start on your toes and elbows
on the floor, creating a line Front Raise
parallel to the floor 1. Stand with a straight and tensed back
2. Keeping the glutes, core, and and core
back tight, extend your arms so 2. Raise each arm in front of your body
that you are now on your toes until it runs parallel with the floor
and hands 3. Hold for 1 second and then lower arms,
3. Maintain a strong core with control, back to the sides of the
throughout the entire exercise body
Side Raise
1. Stand with a straight and tensed back
and core
2. Raise both arms to the side until they
are parallel to the floor
3. Hold for 1 sec. Release back down with
control
Sets: 4 Reps: 45 seconds Sets: 3 Reps: 8 Weight: 15lbs
Lower Body
Exercise 1: Jump Rope
Jump Rope
1. Start with the rope
behind your heels and
hold the handles out to
your side
2. Using your wrists, flick
the rope so that it is
https://www.bodybuilding.com/content/jump-in-melt-fat-fast-with-jump-rope-circuit.html
now at your toes and
jump over it
3. Do this in one
continuous motion
Perform as many reps as you
can do in 30 minutes
https://www.coretrainingtips.com/health-benefits-of-skipping-rope-exercise/
Exercise 2: Hex Bar Deadlift Exercise 3: Box Jumps
https://www.pinterest.co.uk/pin/270708627576059980/
https://experiencelife.com/article/break-it-down-the-box-jump/
https://weighttraining.guide/exercises/trap-bar-deadlift/ https://www.suppsrus.com.au/blog/training/exercise-guides/exercises-
hamstrings/hamstrings-box-jumps/
Hex Bar Deadlift Box Jumps
1. Start in the center of the bar with 1. Stand about 5 inches in front of a box that
your feet in line with your comes up to your mid-thigh
shoulders 2. In one continuous motion, swing your
2. Grab the handles of the bar arms back, bend your knees, and hinge
3. Hinge your hips back and bend slightly at the hips
3. In another continuous motion, extend
your knees, similar to sitting in a
your hips, throw your arms up above your
chair, but you want your knees to head, and jump
be in line with your toes 4. Land lightly and with control on the box in
4. Keeping a straight back and a similar starting position
tensed core, stand up holding the 5. From there, stand completely straight
bar
5. It is important to not stand up
using your back, but to drive
through with your legs.
Sets: 4 Reps: 10 Bodyweight
Sets: 3 Reps: 6 Weight: 150lbs
Exercise 4: Med Ball Slam to Vertical Jump Exercise 5: Stability Jumps
https://nockstrength.co.uk/medicine-ball-slams-and- https://www.google.com/url?sa=i&url=http%3A%2 https://www.youtube.com/watch?v=E7fLpgqRu-o
kettlebell-swings/ F%2Fhow-do-u-improve-your-vertical-
jump.s3.amazonaws.com%2F531-vertical-
leap.html&psig=AOvVaw2JGn2b0jqsTtboL7FpZH
fU&ust=1588685521687000&source=images&cd=
vfe&ved=0CAMQjB1qFwoTCKiTwYWpmukCFQ
AAAAAdAAAAABAD
https://www.fitpro.com/blog/index.php/box-jump-variations/
https://www.google.com/url?sa=i&url=https%3A%2F%2Fwww.a
mazon.com%2FValor-Fitness-SB-Slam-
Balls%2Fdp%2FB07SB1XDX7&psig=AOvVaw00zpaPVDIaniD
Wob59C6su&ust=1588685678980000&source=images&cd=vfe&
ved=0CAIQjRxqFwoTCKjw2capmukCFQAAAAAdAAAAABA
D https://www.verticaljumping.com/exercise_selec
tion.html
Stability Jumps
1. Set up 5 cones, or other objects that are
about 5-6 inches tall, in a straight line
MB Slam to Vertical Jump about a foot apart from each other
1. Stand with the medicine ball in front of 2. Standing behind the first object, stand in
you with your legs shoulder width apart a loaded position, with your hips hinges,
2. Lift the ball so that it is over your head knees bent, and arm back (just like in a
and your arms are straight, but not box jump)
completely locked 3. Explode up over the cone by driving
3. Slam the ball into the ground with as through the legs and jumping
much force as you can 4. Land softly and with control back into a
4. As you slam the ball follow through into a loaded position
squat or loaded position (arms back, hips 5. Pause for 1 second, maintaining stability
hinged, and knees bent)
5. Pause for a second and then explode up,
extending the knees and hips and jump
as high as you can straight into the air
6. Return to loaded position
Sets: 3 Reps: 5-6 Bodyweight
Sets: 3 Reps: 6 Weight: 12lbs
Citations Haley, Andy. “How to Use Trap Bar Deadlifts to Build Total-Body Strength.” STACK, 19 June 2017, www.stack.com/a/trap-bar-deadlift. Harris-Fry, Nick. “How To Do The Walking Plank.” Coach, Coach, 7 Apr. 2017, www.coachmag.co.uk/core-exercises/6338/how-to-do-the-walking-plank. Harris-Fry, Nick. “How To Do The Mighty Medicine Ball Slam.” Coach, Coach, 16 Oct. 2018, www.coachmag.co.uk/medicine-ball-exercises-and-workouts/6290/how-to-do-the-mighty- medicine-ball-slam. Harris-Fry, Nick. “How To Do An Overhead Dumbbell Triceps Extension.” Coach, Coach, 30 Aug. 2019, www.coachmag.co.uk/tricep-exercises/6053/how-to-do-an-overhead-dumbbell-tricep- extension. Hester, Kurt. “TD1 Minute: Vertical Jump Technique.” STACK, 15 June 2012, www.stack.com/a/vertical-jump-technique. Higuera, Valencia. “How to Do the Dumbbell Military Press.” Healthline, 20 June 2019, www.healthline.com/health/dumbbell-military-press. “The Lateral Raise: How To Do It And Five Top Form Tips.” Coach, www.coachmag.co.uk/exercises/shoulder-exercises/206/lateral-raises-–-how-do-them-and-why- you-should.
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