What’s up guys Ben Clark here from Adapt to
Perform, I’m back once again here with Rob and we’re going to be doing some sports specific
exercises today and show you sort of a bit about it so. It’s often you find when you
go down the gym you’re just doing the same exercises as everyone else or trying to adapt
them to what you can do but if you’re competing in a sport and you want to be really training
the muscle groups that you’re working in that type of sport then a good way to do that is
to break each movement down that you’re doing in that sport into the constituent parts, work
on those elements to gain strength in those different areas so that when you bring
it back and when you’re doing that movement the whole thing, all those elements working
together will make you stronger or faster or whatever you’re doing for your sport. Cool
so we’re going to go through three different sports and do a couple of different exercises
on each, we’re going to do a bit of swimming, do a bit of wheelchair racing and a bit of
wheelchair rugby. Yeah so hopefully we’ll learn something new. Yeah well these are just
some ideas we’ve come up with of ways to break it down so you might have other ideas yourself
but this might be a good starting point to get you thinking about ways you can do the
exercises in the gym which will help the sport that you do. Cool, so let’s get on with it.
Yeah. Alright so for swimming, it’s quite a complicated sport, so there’s lots of different
things we can do but the good way to think about when we’re exercising is to break it
down, as we were talking about, into simple parts. So what we’re going to be doing on
this one is the front part of the front crawl so one of the most important parts is what
we call the catch and that’s this front bit here. So you can practise that quite easily,
cable machine on, and you just pull this front bit here and that’s what sort of initiates
that stroke. You’re just gonna pull in, and back again, pull in, and back again. And that’s
gonna be a really good way to practise that sort of front-end of your stroke and then
you can break it down from there. Right then so apart from breaking down all the strokes we can
focus on something that’s really important in swimming which is shoulder stability. When our shoulders
are stable and in the right place it means we can perform the exercises a bit better
and the sport a bit better anyway. So what we can do here is we can go pull it down,
bring it up, and pull it forwards. And what this is doing is not just teaching our shoulder
to be stable in one position it’s to be stable throughout the whole motion so it’s really
not just for swimming but for day-to-day life and other sports. So you just pull that back,
up, forwards, and then you do it in reverse and you just do your range of motion that
you can do. So that’s a really great way to get our shoulder stability throughout the
whole range of motion. Now for wheelchair racing as part of the pushing motion you get
quite a lot of your push from the end part of the push which is quite far round the rotation
of the wheel. So a good exercise for that is to have the cable machine attached very
low down, go into a kind of flat on your chest position and then you want a straight arm
just pulling backwards like that. So at the end of a push, of a racing push, you’d be
coming round the wheel and then with a straight arm pushing out back and that’s where you
get your speed from. So this is a really good exercise for that just working on getting
your shoulder strength and the straight arm out the back of the push. Right for lots of
the types of sports where you’re going to be pushing a wheelchair, the start position
of the push is going to be quite key getting off the line faster or getting away fast so
this is the first part of the push that I find is very useful. Again go down on your
chest onto your knees and get high arms and then pushing down here. So it’s getting your
arms right up to the top so this is either good for wheelchair racing or for rugby and
stuff for wheelchair sports so you’re going to get that first part of the push in. What
I find is good to do with this is you can do it with a fairly light weight and do it
maybe 50 times and then the next rep put the weight up a bit and then do it half that times
and then again put the weight up and do it another few times. So as you increase the weight
you decrease the reps. So that’s a very good way of starting that first bit of the push
to get the dynamics of it. So for those people who do have a bit of core function or you
can just use your shoulders to work into this one, you can get your arms in position here
keep your body as steady as you can and then sort of go forwards so that’s another part
of your push. If you’ve got any back muscles as well this will assist you go back up on
the way back up as well. So it’s just working any core that you do have even if it’s just little
flickers you can use it to work down against gravity and then use the help of the weights
to pull you back up again. So even if you’ve got a small bit of core this can work on that
area which is again going to assist with the pushes. It’s also going to help your balance
to try and keep your body stable as you’re going back up and down to try and stop you
from twisting one side. These exercises are great if you want to be practising your strength
for playing wheelchair rugby. So with rugby you’re doing a lot of reversing and forward
movement off picks and pushing through open spaces that kind of thing so you need a lot
of strength. For this exercise I’ve attached the pulleys low-down on the pulley system
and I’m using the D-ring aids attached around both wrists. Now I’m just going to push forward
on both hands at the same time, this is going to give me some resistance as I push forward,
it’s going to make things harder for me. So this is both arms pushing forward at the same
time resisting against the weights and then you can try a left and then a right hand push
just using one arm. This is going to be great at strengthening the muscles as resistance
work for training, you could also do this in a rugby wheelchair if you wanted, or it
works just as well in a day wheelchair. Do this a number of times and then we can move
on to doing it in reverse. So again in rugby you can do the same exercises we were doing
just before we were pushing away, this time you’re pulling backwards out of a pick or
just to change direction. So a little bit harder so it ‘s going to be harder with these
weights but you can pull back, let yourself go forward, one side, the other side. So you
can decide to do the three and then you’re working all the muscles that you’re gonna
need to get off the pick and strengthening them up. Cool so there you have it guys there
are some great little exercises you can do with that. Thank you very much for watching,
thank you Rob for coming along. Thank you for having me. No worries, and we’ll see you
next time!