A. NON-LOCOMOTOR SKILLS with your left arm.
Rolling on the left would require
- a fundamental body movement that does not require
moving in any direction. These stability skills include
movement of limbs and parts of the body or whole-body
parts. These movements are done in a stationary position.A
locomotor movement is another fundamental body
movement that requires travel through space or carry weight
from one location to another.
1. BRACING THE CORE
• very important to stabilize your
spine
• gradually improve your core
group muscles
MECHANICS:
a. Perform a supine lying position
b. Put your one hand on your abdomen and the other one
on your chest.
c. Brace or contract your abdominal muscles slowly
d. Keep your lower back in inward position.
e. Elevate your pelvic floor muscles
f. Maintain your pelvic floor and lower abdominal muscles
contracted together
g. Maintain the contraction of your abdominal muscles and
breath normally
h. Inhale and exhale for three to four seconds and repeat
ten times.
2. DEAD BUG
• simple exercise
• strengthens and stabilizes the
core muscles
• helps to build a strong core to
protect your spine
MECHANICS:
a. Lie on your back (supine position)
b. Knees bent at 90-degrees and feet are flat on the floor
c. Alongside your body, rest your arms
d. Shoulders and your lower back to fall heavy to the floor.
e. Draw your shoulders down away from your ears. From
this starting position, raise your hands so that your elbows
are above your shoulder while your fists are facing in
towards each other.
f. Lift your legs so your knees are directly over your hips.
g. On exhale, slowly lower your left leg and right arm until
they are just above the floor.
h. On inhale, put them back to original position.
i. Repeat on the other side.
3. ROLLING
• turning your back over
your stomach from the
lower body
MECHANICS:
a. Lie down with your back lying flat on the floor and your
arms extended upward while your legs are stretch
downward.
b. Maintain such position as if you are paralyzed from the
waist up.
c. To start rolling, put your left hand across and down your
body and try to reach your opposite pocket. [Note: Rolling
on the right side of the body would mean reaching across
reaching the right arm.]
d. Continue to reach with your arm, head, and shoulders
until you achieve lift and are able to flip yourself onto your
stomach without any assistance from the lower body.
4. BIRD DOG SERIES
• develop your core muscle
using your body weight
MECHANICS:
a. Place your knees under your hips and your hands under
your shoulder touching the ground just like a table
position. The abdominal should be brace in this position.
b. Raise your right arm and left leg parallel to the ground.
Lengthen your back of your neck and tuck your chin.
c. Hold the position for a few seconds and back to starting
position.
d. Raise your left arm and right leg parallel to the ground.
Lengthen your back of your neck and tuck your chin.
e. Hold this position for a few seconds and return to
starting position. This is one round.
f. Do these 2 -3 Sets 10 -12 repetitions.
5. PRESS UP, SCAPULAR
• scapular protraction and
retraction movements
MECHANICS:
a. Place your hands shoulder-width apart with arms
straight and so your shoulders, elbows and wrists line up.
b. Your fingers should be slightly spread and pointing
forward, with your hands forming right angles with
your forearms.
c. Initiate the move by bending your elbows to lower your
chest towards the ground.
d. Your hips should stay in line with your shoulders for the
entire set.
e. Keep your feet hip-width apart. Placing them farther
apart makes it easier and bringing them together makes it
harder.
f. The closer you can get your chest to the floor the better
because this makes the working muscles move through a
full range of motion.
PROTRACTION & RETRACTION
• movements that help to
restore the proper
alignment and strength of
the muscles to support
the shoulder.
• Protraction - forward
movement of your
mandible jaw or shoulder
• Retraction is the opposite of protraction by returning your
mandible jaw or shoulder backward
MECHANICS:
Scapular retraction
a. Stand up straight with feel-shoulder width apart
b. Pull your shoulder blades (scapulae) towards the spine
or toward each other
Scapular protraction B. LOCOMOTOR SKILLS
It is the opposite of scapular retraction, wherein your - It refers to movements that move from one place to
shoulder blades moves away from each other and your arms another that usually involves bigger area for movement and
sags forward. there is a complete transfer of weight. In simple words, it is
moving from one point another point. It is commonly divided
PLANK SERIES into two movements, the linear (moving forward in a straight
a. LOW PLANK line pattern) and lateral (moving sideward in a straight line
pattern) movements.

CRAWL AND CREEP

b. FULL PLANK

c. SIDE PLANK [right and left]

LINEAR MOVEMENTS
1. HOP
2. SKIP
SQUAT SERIES 3. LEAP/BOUND
• also known as an air squat 4. JOG
• most common squat 5. RUN
• develop your lower body muscles such as 6. BACKPEDAL
gluteus muscles (buttocks), quadriceps
(front of thigh), hamstring (back of thigh),
adductor (groin), and calves. LATERAL MOVEMENTS
MECHANICS: 1. SLIDE
a. Start with your feet slightly wider than hip-width apart. 2. CROSSOVER
b. Keep your chest up, engage your abdominals, and shift 3. GRAPEVINE
your weight onto your heels as you push your hips back
into a sitting position.
c. Lower your hips until your thighs are parallel or almost
parallel to the floor. BASIC STRENGTH TRAINING EXERCISES
d. You should feel the squat in your thighs and glutes. 1. KNEE-DOMINANT
e. Pause with your knees over, but not beyond, your toes. 2. HIP-DOMINANT
f. Exhale and push back up to the starting position 3. HORIZONTAL PULL & PUSH
4. VERTICAL PULL & PUSH
5. LIFTING AND THROWING

FUNDAMENTAL MOVEMENT PATTERN IN RESISTANCE

TRAINING
1. SQUAT
2. LUNGE
3. HORIZONTAL PULL & PUSH
4. VERTICAL PULL & PUSH