Get Off the Bike!

This is a Cycling pattern from www.turnstep.com. (pattern 11881)

Some activities to improve power, strength, and for a change of pace.

1. BLAST-OFFS/EXPLOSIVE JUMPS

Basic Idea: Participants, off the bikes and with space around themselves to safely jump up and land, will perform a series of explosive jumps to maximum height.

Why: To develop explosive power and train muscular endurance through repetition.

Procedure: These can be done a few ways, but basic version is to lower into a (partial) squat, not letting legs go lower than parallel to ground, and then exploding upward as high as possible, being mindful to land with slightly bent legs to absorb the impact.

A Nice Variation: I like to have the class do 3 (partial) squats, and on the 3rd (partial) squat, we then BLAST OFF with explosive force, driving up as high as possible. Land with relaxed body, absorbing the impact properly, pause for a quick moment to regain balance, and move back into another set of three.

Typically, I have a class do a set of 8-10, rest for a moment, shaking out the legs, then another one or two sets. After completion of the entire set, get back on the bike and spin EASY for 2 minutes to re-loosen the legs.

2. ISOMETRIC SQUATS/WALL SITS

Basic Idea: Participants, off the bikes and with space around themselves will perform a series of isometric squats or wall sits to develop strength and muscular endurance (and character!)

Why: To develop strength and train muscular endurance.

Procedure: These can be done a few ways, but basic version is to lower into a (partial) squat, not letting legs go lower than parallel to ground, and keeping hands raised and lightly touching at the ears. Be sure to observe proper posture.

For ISOMETRIC SQUATS: Lower into the position and stay there for a pre-determined time. Start with a 30 second piece, then go to 45, then 60. Or adjust according to your class level. Try to do fewer sets at longer times...in other words, do 45 seconds and 90 seconds rather than 3 times at 30 seconds each.

For WALL SITS: Participants position themselves against a wall, same position as ISOMETRIC (legs parallel to floor, arms up, etc). Same time/repetitions as well.

A Nice Variation: For WALL SIT, toward the end of the longest one, ask participants to lift up their toes, off the ground, staying only on their heels. Or the revserse, pushing heels up off the ground. But don't make this part the focus, just a little bit to change things up for the last one.

If you do this regularly with classes over time, you'll notice participants getting stronger. And of course they'll notice too!

Keep spinning,
Bryan



Added by Bryan at 1:38 PM on Wednesday, July 10, 2002 EDT. Add to favorites (view favorites)
(Email: lubic@mail.sdsu.edu)
From: San Diego, California (USA)
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