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  • Pike Position Excercises

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    onara
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    The document provides a pike position workout with 5 exercises and recommendations. The workout includes holding the pike position for 30 seconds, performing shoulder shrugs and toe touches in the pike position for 30 and 15 seconds respectively, and more advanced variations including a tuck position and bent leg variations for 15 reps each and a vertical pike lift for 10 reps. The coach is advised to spot athletes until they can perform the exercises independently.

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    The document provides a pike position workout with 5 exercises and recommendations. The workout includes holding the pike position for 30 seconds, performing shoulder shrugs and toe touches in the pike position for 30 and 15 seconds respectively, and more advanced variations including a tuck position and bent leg variations for 15 reps each and a vertical pike lift for 10 reps. The coach is advised to spot athletes until they can perform the exercises independently.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    15 views1 page

    Pike Position Excercises

    Uploaded by

    onara
    The document provides a pike position workout with 5 exercises and recommendations. The workout includes holding the pike position for 30 seconds, performing shoulder shrugs and toe touches in the pike position for 30 and 15 seconds respectively, and more advanced variations including a tuck position and bent leg variations for 15 reps each and a vertical pike lift for 10 reps. The coach is advised to spot athletes until they can perform the exercises independently.

    Copyright:

    © All Rights Reserved
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    of 1

    PIKE POSITION:

    Recommendation: Coach spots until athlete can perform exercise by themselves. Change “set” amount
    to fit athlete’s level.

    Exercise: Description: Sets:


    Hold pike position for specifed 3x30sec.
    time.

    Start in correct pike position, top 3x30


    relaxes shoulders then pushes
    back to correct shoulder position.
    “Shrugs” should be a controlled up
    and down movement. Repeat.
    Start in Correct pike position, top 3x15
    lowers toes to the floor without
    touching toes on floor, then pulls
    legs back up to pike position.
    Repeat.
    Top starts in correct pike position, 3x15
    then brings legs into tuck position,
    holds tuck, then extends legs out
    to pike position. Repeat.
    Top starts in correct straight leg 3x5
    pike position, holds position, then
    bends one leg to form second pike
    position, holds position. Top then
    straightens leg to return to
    straight leg pike position, then
    crosses one leg over top and
    bends to form third pike position,
    holds position. Repeat.
    Top starts in correct pike position, 3x10
    then lifts hips while maintaining a
    closed pike position to a “vertical”
    pike, holds, then lowers back to
    regular pike position. Repeat.
    Recommendation: Coach spots
    exercise until top can do it
    correctly by themselves.

    By Marie Annonson, Head Coach, West Coast


    Training Center

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