Robotic Stretching Research Paper

What Happened?:

2:45-3:00 p.m.: Prepped for individual training- Made sure that all necessary equipment was set up prior to beginning the workout.

Individual Workouts (3-4 p.m.):

The class started out with agility ladder drills and then progressed to a dynamic warm up to ballistic stretching.

After the dynamic warm up, the athlete did a jump rope circuit, which consisted of 1 minute jump rope skips off of 2 feet and 1 minute of single foot jump rope skips for both the left and right foot.

Next, the athlete did sprint work. They sprinted 5, 10, and 15 yards using a resistance cord. After the sprinting progression, the athlete did a sprint without the resistance cord (contrast). After the contrast, the athlete did a 15 yard sprint reaction

drill in which they sprinted 15 yards when the coach threw a tennis ball.
After the athlete did sprint work, they did some change of direction drills such as defensive slides, the octagon drill, and a sprint into a slide shuffle.
After the change of direction portion of the workout, the athlete did a weightlifting circuit which consisted of hang cleans, squats, and mountain climbers.
The workout ended with some yoga exercises and static stretching.
Linear Acceleration (4-5 p.m.):
The class started out with agility ladder drills and then progressed to a dynamic warm up to ballistic stretching.
After the dynamic warm up/ballistic stretching, the athletes did a sprint progression of 5, 10, 15 yards and then a repetition without the resistance cord (contrast).
After the sprint portion of the workout, the athletes did a hip circuit. The hip circuit consisted of knee drives, high knees, lateral knee drives, and Spiderman mountain climbers.
At the end of the workout, the athletes did core exercises and static stretched.
Speed & Weights (5-6 p.m.):
The class started out with agility ladder drills and then progressed to a dynamic warm up to ballistic stretching.
The athletes did a full body lift circuit of 8 exercises, 3 sets of each exercise.
For extra work, the athletes did sled work. They pushed the sled 20 yards down and back 2 times.
At the end of the workout, the athletes did abb exercises and static stretched.

Young Guns (6-7 p.m.):
The class started out with agility ladder drills and then progressed to a dynamic warm up to ballistic stretching.

After the dynamic warm up/ballistic stretching, the athletes played a few games: Rock, paper, scissors, knock the pin, and Bocce.

To end the workout, the athletes did static stretching.

Perkiomen Valley High School Field Hockey Team (7-8:30 p.m.):

The class started out with agility ladder drills and then progressed to a dynamic warm up to ballistic stretching.

After the dynamic warm up/ballistic stretching, the team did testing of a 10/20 yard dash, 5-10-5 shuttle run, and broad jumps.

After testing, the team did a 5 yard sprint progression. This sprinting progression consisted of sprinting 5 yards 5 times consecutively. After 5 reps of sprinting, the repetitions were drop set to 4, 3, 2, and then 1 sprint. This progresion was done 2 times.

To end the workout, the team ended with core exercises and a static stretch.

What I learned?:

Today at my internship, I learned that for every class, you need to plan the workouts before hand by writing them down on the board or on a piece of paper. It keeps each class structured and organized so that all the athletes know exactly what to do when they are doing the

workout.

What was good?:
Today, all the classes had high energy. Everyone went full speed on all the drills. Also verbally, everyone in each class motivated each other. This made coach easier for me today.

Thoughts/Inputs/What was interesting?:
I found it interesting when I observed certain age groups in classes that they interact differently with their peers and the coach. High Schoolers seem to be more voca1, especially high school sport teams than middle schoolers and elementary kids.

5/30/18:
What Happened?:
2:45-3:30 p.m: Prepped for College Prep class-Made sure that all equipment was
set up for the workout.
College Prep (3:30-4:30 p.m.)
The class started out with agility ladder drills and then progressed to a dynamic warm up to ballistic stretching.
After the dynamic warm up/ballistic stretching, the athletes performed sandwich resistance drills. These drills are performed with two resistance cords. One resistance cord on the right side while the other resistance cord is on the left side. On the resistance cords, the athletes performed defensive slides non reactive and reactive as well as C-skips.
After the Sandwich Drill circuit, the athletes performed another circuit on the ankle straps. The exercises in this circuit included: Bird dogs, bear slides, box taps, and broad jumps into a burpee.
The workout ended with abb exercises and a static stretch.
Change of Direction (4-5p.m.):
The class started out with agility ladder drills and then progressed to a dynamic warm up to ballistic stretching.
After the dynamic warmup/ballistic stretching, the athletes did a jump rope circuit of 30 seconds of regular 2 foot jump rope skips, 30 seconds of right foot jump rope skips, and 30 seconds of left foot jump rope skips. Each exercise was performed 2 times each.
Next, the athletes got into the change of direction workout. This workout consisted of backpedals into a sprint, over speed into a sprint, defensive slides non reactive and reactive, and sprints into a slide shuffle.
To end the workout, the athletes did core exercises and a static stretch.

Evaluations (5-6 p.m.):
Had two evolutions. One evaluation was from 5-5:30 p.m. and the second evaluation was from 5:30-6p.m.
In the evaluations, the athletes were tested on their 10 and 20 yard dash times, 5-10-5 shuttle, broad jump, and vertical jump.
Speed & Weights (6-7p.m.):
The class started out with agility ladder drills and then progressed to a dynamic warm up to ballistic stretching.
After the dynamic warmup/ballistic stretching, the athletes performed a full body weightlifting workout.
After the full body workout, the athletes did jump rope for 5 minutes.
The workout session ended with core exercises and a static stretch.

7-7:10 p.m.: Cleaned up before closing

What I learned?:
Today at my internship, I learned that it is challenging to create times and a schedule for the summer. It is hard for the coaches to know when customers are free to work out. If they are not able to workout at the scheduled time, the coaches need to accommodate them by scheduling another time that works for the client. Also, I learned that it is important that the coach effectively communicate with their athletes. Especially when the athletes need a water break. For the coach to effectively communicate with their athletes, they must ask the athletes if they need a break or not.

What was good?:
Today, the athletes in each class went 100% at each drill and had high energy and a great attitude of wanting to get better at each drill during the workout. This made coaching fun today.

What was bad?:
A couple of challenges occurred at my internship today. One was that I had a group of athletes that did not listen. I had to multiple times reinforce corrections on multiple exercise several times, making coaching difficult. Also, none of the adults showed up to the Adult Bootcamp class. As a result, the class was canceled.

Thoughts/Inputs:
Today was another great opportunity to watch and shadow performance coaches coach and motivate their athletes in getting better in the workout as well as preparing them for sport competition.