Core Stability and Medicine Ball session

Select your med-ball according to your strength (you will soon know if its too heavy!!).  This session can be done in small groups of up to 4 or on your own.  You can improvise using a wall and/or simply in a field where you would run and collect your own ball and throw it back.  (Adapt and overcome!!)

This session should be completed at least once per week as no doubt a degree of core work would be involved in other sessions, e.g. lifting, circuit training etc.  It good to have a least one session clearly dedicated to core.  This guy is smashing it with some excellent exercises.

This session incorporates more explosive dynamic movement with generic core exercises.

Warm Up

Jog 20M Recovery walk back (R)

Fast feet / patter 20M  x 5 (R)

Squat side-walks, one foot in-front then behind x 3 each side (R)

Lunges x 5 10M (R)

Press up walks keeping legs straight x 4 (R) 10M

Spider crawls knees in x 3 (R) 10M

Spider crawls knees out x 3 (R) 10M

MEDBALL – groups of three

Russian twist throws – 10 from right, left and centre (30 in all)

Chest throw – seated 3 x 10reps

Over-head throws – seated 3 x 10 reps

Standing chest throw and run 8M x 10

Reverse over-head throw and run 8M x 10

Reverse threw leg throw and run 8M x 10

Chest  / over-head / reverse over-head / threw legs with 8M run between each throw  x 10 Reps

Cool down and stretch

A Med-Ball is a vital part or your personal training - GET ONE!!! 

The Banzai Cup - Berlin 2011

 The Banzai Cup proved to be an ideal warm up for those attending the WKF Junior World Championships in Malaysia.  Attendending countries were England, Scotland, Wales, Ukraine, Sweden, Norway, Russia and of course Germany1 (I'm sure I've left a few out lol).  As my role as National coach (and regional coaches)  international coaching is of paramount importance.  In addition to supporting your club athletes we get to see whats going down!!!  Reflect, review and plan new drills and training adaptations.

What did I learn? Mmmmmmmmmmmmm  !! When coaching elite athletes who already have a high level of technique, the emphasis should be placed on tactical awareness and this should be relected to training sessions.

Training with ergonomic aids

Training with ergonomic aids can enhance standard Karate training overtime whether we use them for resistance work or over speed training. Varied training helps to keep sessions interesting and motivates athletes to work hard. It brings fun to training whilst increasing loads will develop strength and bring forward the onset lactic acid. Excellent for lactic threshold and tollerance development!!

Trial and error is a good way to develop specific training drills, heres one which is common to Karate, however we added resistance to the punches to add intensity to the exercise. Then after an alloted time significantly reduce the resistance and continue the exercice.

Take a look!!