Extend and throw
Ready when: Cushion squats (b1) started.
What you are learning
Full extension, the movement at the heart of the lifts: straightening the legs, then the hips, then the arms, in that order, fast. Here it is a throw of a light ball and a jump to a ribbon, landing softly.
Words on this card Squat, Extension, Landing, Hang
- Squat
- Bending the knees and hips to sit down low and standing up again; with a bar on the back of the shoulders, on the front, or held overhead.
- Extension
- Straightening the ankles, knees and hips fully, as in a jump.
- Landing
- Coming down from a jump with bent knees and holding still.
- Hang
- Starting a lift from above the knees; catching a lift in a high, partly bent position.
Set up
A basketball or a light ball (1 to 2 kg at most); a ribbon on a line at height.
Weather: dry ground
Show it first for the one teaching
- Squat holding the ball at the chest.
- Straighten the legs, then the hips, then push with the arms to throw the ball up to the partner.
- Crouch, swing the arms and jump to touch the ribbon; land with bent knees and hold the landing.
Your part while they practise
Catch; judge the extension.
Step by step
- From a squat, throw the ball up to the partner by straightening the legs, then the hips, then the arms.
- 8 throws.
- Then crouch, swing and drive into a jump to touch the ribbon.
- Land with bent knees and hold the landing, 5 times.
How much: 8 throws and 5 jumps 10 min a session 2 days a week
Say one thing Pick one line from "What you will see" for today and say only that.
The game: Ribbon heights
The ribbon line slopes up; touching a higher part scores more.
Who plays: 2 or more, taking turns; you judge.
How to play, turn by turn
- Turns
- Tie a ribbon line sloping from low to high
- Choose a spot, crouch, swing and jump to touch it
- Land and hold for 2 seconds
- 5 jumps each
- Fair play
- A grown-up jumps without swinging the arms.
- Points
- 1 point for the low part, 2 for the middle, 3 for the high part, if the landing is held.
- Fouls
- No points
- Landing with straight legs
- An arched back (a "banana")
- No hold on the landing
- Winning
- The most points after 5 jumps.
- 5 points for 1 star
- 9 points for 2 stars
- 13 points for 3 stars
Easier or harder
A lighter ball.
Throw backward over the head for distance.
What you will see, and what to say
- throws with the arms only
Legs, hips, then arms
Bottom up. - the back arches
Stay long, no banana
Straight line.
Self-check
5 throws where legs, hips and arms straighten in order, seen by the partner.
Stop and get a coach when
Back pain.
Fitness for this
Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.
This card trains full extension, power, landing.
awiseathlete.com/sports/weightlifting/weightlifting-b4