|
The Mizzou Men’s and Women’s golf teams currently perform a three day a
week in season lift. The background of their program is the development
of three key areas: balance, core strength, and overall strength.
During the first two days of the week this will be
accomplished through the use of training circuits. Time is spent on
movement patterns and shoulder stability before the athletes perform three
circuits. In these circuits there are three exercises either dealing with
one of the keys areas only or a mixture of them. Most of the circuits end
with core work on the physioball.
Fridays are our unique day. The teams spend this
morning performing a medicine ball workout. This is a mixture of lunges,
throws, partner tosses, runs, balance drills, etc. that help to refresh
the body from the weeks lifting as well as work on their explosive power.
This workout is a great rebuilder as most often the team is traveling on
Saturdays and competing on Monday and Tuesday.
The following is the medicine ball portion of our
Friday workout
|
MEDICINE BALL (Reps Decided by Coach) |
|
1 |
|
Lunge-Chest |
|
|
Chest Twist |
Sumo Squat |
|
2 |
|
Lunge-Behind Head |
|
Arm Extended Twist |
Diag. Lifting |
|
3 |
|
Lunge-Overhead |
|
Overhead Lean |
Chop w/ |
|
4 |
|
Lunge-w/twist |
|
Diag. Chops-each
leg |
Knee Raise |
|
5 |
|
Lunge-Extended |
|
Torso twist/ Knees |
Ext. Squat |
|
6 |
|
Rev. Lunge |
|
|
Above Head Arm
Circles |
Squeezes |
|
7 |
|
Rev. Lunge-w/twist |
|
Leans (r/l)/Knees |
Tin Mans |
|
PARTNER PASSES (6-10 Throws) |
|
1 |
Chest Pass-No Step |
|
|
2 |
Chest Pass-w/step |
|
3 |
2 Arm Shot Put no
step/w. step |
|
4 |
2 Hand Overhead
Throw |
|
5 |
2 Hand OH Step and
Throw |
|
6 |
Chest Pass-Knees
(push up) |
|
7 |
2 Hand Throw-Knees
(Chest, OH, Twist) |
|
|
|
|
|
8 |
Side to Side Diag/
Same Side |
|
9 |
1-Arm Shot Put |
|
|
10 |
Scoop Dist FWD then
BKWD |
|
11 |
Back Twist Throw |
|
12 |
Front Twist for
Dist |
|
|
13 |
Side Twist for Dist |
|
14 |
Back Twist for Dist |
|
|
15 |
OH Throwdowns |
|
|
16 |
SL Chest Pass
(Hop/No Hop) |
|
17 |
SL OH |
|
|
18 |
SL Twist Throw |
|
|
19 |
SL Backward Twist |
|
20 |
Pullover Throw from
Floor |
|
21 |
Bench Press Toss |
|
|
22 |
Straddle Sit
Pass-Chest and Overhead |
|
|
|
|
|
23 |
Straddle Sit
Pass-Diagonal and Side to Side |
|
|
|
|
|
|
PARTNER HANDOFFS (8-12 Reps) |
|
1 |
Back to Back 1/2
Twist-Same Direction |
|
|
|
|
|
2 |
Back To Back-Full
Twist-Opposite Directions |
|
|
|
|
|
3 |
Over/Under |
|
|
|
|
|
|
Ross Schwisow
has been a member of the Missouri Strength and Conditioning program as a
graduate assistant since July 2005. He works with the tennis and golf
teams along with assisting the football and women’s basketball programs. “
My desire to enter the field of strength and conditioning stemmed from
years spent as an athlete as well as a high school teacher and coach.
Those years spent working with high school aged athletes allowed me to
realize the need for properly educated coaches for athletes of that level
and all levels. This opportunity will allow me to return to the high
school level or move on to other areas where I can better educate future
athletes and continue to further educate myself as well.” Schwisow
graduated with honors from Washburn University in Topeka, KS with a
bachelor’s degree in education. During his college years he competed in
football at the collegiate, semi-professional, and minor league arena
level while also coaching several different sports at the high school
level. After completing his degree, Schwisow became a business and
computer teacher at Rossville High School in Rossville, KS. He served as
the school’s head girl’s basketball coach, and was the defensive
coordinator for the football team as well as the assistant track and field
coach. At the University of Missouri he will be pursuing his Masters of
Education in Health Education as well as attaining certification from the
Collegiate Strength and Conditioning Coaches Association
©2004 S B Coaches College, LLC. All Rights Reserved
|
