1.Floorball PT Exercises

2. Upper/Lower Body Workout
Alternate Upper and Lower Body Workout
Do not try to Do-it-all in one gym session
Target either Upper/lower body in one gym session
Work more on Lower Body for the sport we are in
It is a continuous progression
Work on Endurance program first
Once your muscles are program to the weights, proceed to the Power program
3. Care for Body
Drink sufficient water before/during/after workout
Warm up body first before workout
Skip 5 mins
Jog 5 mins
Light stretching
4. During Workout
General Rule
Inhale first before exert
Exhale during exertion of weights
Gym Stuff
Ask gym stuff for any queries:
On how to use machine
For spotting
Any other advice needed
5. PT Exercises Demo
6. Diamond Push-up
Form hands inwards like a diamond shape
Push up at that position
Work a lot more on chest muscles
Head look straight
7. Spiderman Push-up
Another push up variation
When doing 1 rep of push-up, bend knees at one side up to hip area as shown
8. Clap Push-ups
Do a push up and clap your hands in the air
Plyometric exercise
Work on power and sudden movement
9. Chest Press
Work on your Chest muscles
Keep legs perpendicular to the ground
10. Pectoral Fly
Work on your chest muscles
An indirect simulation of a floorball shot
BACK straight
Legs perpendicular to the ground
See slide show for animation demo
11. Reverse Preacher Curl

Work on your forearm strength

12. Be careful not to LOCK your elbow arms. Keep it slightly bent at end of repetitionSee slide show for animation demo
13. Wrist Curl

Work on your wrist strength

14. Strengthen your grip of the stickSee slide show for animation demo
15. Bridge
Our Favourite workout
To strengthen our core
Body keep straight
Buttocks DONT move up to form a V-shape
16. Rowing
Work on back muscles
Keep back straight
17. Bent-over Roll
Work on your Back muscles
Withstand opponents challenge better
Do it on both sides
CAREFUL YOUR BACK! Keep it straight at all times
See slide show for animation demo
18. Lying Row
Another version similar to Bent-over Roll
Working on back muscles
See slide show for animation demo
19. Back Extension
Working on your back muscles
Lift up 4 limps in each repetition
Keep back and neck straight
20. Leg Press
Working on thighs & buttocks
Legs shoulder width apart
When doing a rep, keep legs in line at all times.
DO NOT LOCK YOUR KNEES. Keep it slightly bend at all times
Back straight
21. Leg Extension
Working on your thighs
Adjust Knees to end of seat
Back keep straight
22. Leg Curl
Working on your hamstrings
Keep heels at right height
Knees directly rest on pad
23. 45 Hyperextension
Work on Hamstrings
Enhanced your sprint power during court
Keep your Back and Neck inline Straight
See slide show for animation demo
24. Lunges
You can do it standing or walking
Work on your inner thighs
Note: Front Knee do not exceed the toe
Back knee do not touch the ground
Back straight all times
25. Seated Abductor
Working on Abductor
Outer muscle around your Quads
See slide show for animation demo
26. Seated Abductor
Working on your inner thighs
Supplementary muscles to your Quads and Hamstrings
See slide show for animation demo
27. Frog Squats
A good way to work on your thighs at Home
Back straight, neck straight
Do it proper, it is not as gay as it looks
http://www.youtube.com/watch?v=wd-TnHQ062Y
Go to above website for demo
28. Duck Squats
Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keeping your back straight and head up, bend at the knees until your thighs are parallel with the floor or the dumbbell is just above the floor and not touching it. Reverse the order to bring your body back up.
This is demo with a dumbell.
At home you can do it free weight Hands either to the side of hips or straight out in front to keep yourself balance
See slide show for animation demo
29. Hamstring Kickdown
http://www.youtube.com/watch?v=Qy-YzuxP690
Good Morning
http://www.youtube.com/watch?v=zrkW2VDYx6Y
You need not use a dumbell as in the video.
You could use a 1-litre bottle filled with water as a weight
30. Bench Hip Raise
This exercises works your back, glutes and hamstrings.
Find a bench and get into the position shown.
Raise your hips up slowly.
When you get to the top squeeze your hammies and butt.
Hold this for 2 seconds.
Lower down to the ground slowly.
Repeat.
http://www.youtube.com/watch?v=dHE7ESVMp70
A video example done in Youtube
31. Hip Raise
A good way to work on your hamstrings at Home
Keep your back straight
Do it proper, it is not as gay as it looks
32. Calf Raise
Working on your Calf
To be on your toes better during court time
33. Reverse Calf Raise
Work on your shin
Strengthen it to increase your agility
You need to be on your toes at all times during court
Keep yourself well-balanced when doing exercise
See slide show for animation demo
34. Toe Tap
Work on your shin area
Can do it on the go (while sitting studying, or standing in mrt)
Looks easy to do, but try doing it 50 times first before saying that