Coordination Training for Future Champions

The following are some exercises which can be used to improve your coordination and balance:

Squat Jumping Jackknife Squats (Jumps)

Jackknife squats are a type of squatting exercise where the barbell is placed behind the back instead of directly under it. This allows for greater range of motion while still maintaining proper form. You will need a pair of dumbbells or another resistance band to perform these exercises.

These exercises can be performed with one leg forward or both legs forward. They are great for improving balance and coordination.

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Jump Rope Jumping Jackknife Squat Jumps (Jumps)

To increase jump height, stand on a step or ladder and hold onto the top of it with both hands. Then, jump up until you reach the top of the ladder without losing momentum.

You can do this exercise with one foot forward or both feet forward. They are great for increasing jumping ability.

How To Improve Balance And Coordination For Younger Adults?

Lunge Step-Ups (Ups)

Step-ups are a great way to increase leg power and coordination. Like any other exercise, form is very important. Do not rush these exercises.

Start with a stable platform that is around knee height. Place your front leg on the step, with your knee slightly bent. Then, push with your front leg to bring your body up onto the step.

Sources & references used in this article:

Total training for young champions by TO Bompa – 2000 – books.google.com

The concept of modern training in sport. by W Starosta – Studies in Physical Culture & Tourism, 2006 – wbc.poznan.pl

Early sport specialisation, does it lead to long-term problems? by AM Mostafavifar, TM Best, GD Myer – 2013 – bjsm.bmj.com

Turning on the care coordination switch in rural primary care: Voices from the practices—clinician champions, clinician partners, administrators, and nurse care … by LJ Fagnan, DA Dorr, M Davis, P McGinnis… – The Journal of …, 2011 – journals.lww.com

Institutional fragmentation and coordination initiatives in western European welfare states by C Champion, G Bonoli – Journal of European Social Policy, 2011 – journals.sagepub.com

Transfer validity of laparoscopic knot-tying training on a VR simulator to a realistic environment: a randomized controlled trial by EGG Verdaasdonk, J Dankelman, JF Lange… – Surgical …, 2008 – Springer

Strengthening Indonesia’s Field Epidemiology Training Programme to address International Health Regulations requirements by IN Kandun, G Samaan, H Santoso… – Bulletin of the World …, 2010 – SciELO Public Health

Evidence-based prerequisites and precursors of athletic talent: a review by VB Issurin – Sports Medicine, 2017 – Springer

Training history, deliberate practice and elite sports performance: an analysis in response to Tucker and Collins review—what makes champions? by KA Ericsson – 2013 – bjsm.bmj.com