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Non-Locomotor Skills and Training Guidelines

This document provides guidelines and instructions for non-locomotor skills and core exercises like squats, planks, and single leg balances. It describes the proper form and starting position for exercises like prisoner squats, box squats, split squats, and single leg balances. It emphasizes using functional movements to train the core and kinetic chain and provides progressions for exercises from easier to more advanced variations.

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honeybee
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184 views13 pages

Non-Locomotor Skills and Training Guidelines

This document provides guidelines and instructions for non-locomotor skills and core exercises like squats, planks, and single leg balances. It describes the proper form and starting position for exercises like prisoner squats, box squats, split squats, and single leg balances. It emphasizes using functional movements to train the core and kinetic chain and provides progressions for exercises from easier to more advanced variations.

Uploaded by

honeybee
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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NON-LOCOMOTOR

SKILLS AND
TRAINING
GUIDELINES
NON–LOCOMOTOR SKILLS

Generally, non- locomotor or stabilization skills are


controlled bodily movements that are performed from a
relatively stable base of support. The development of non-
locomotor skills starts during infancy, when a baby
gradually learns total body control- head control, learning
to sit with support, rolling moving forward, and pushing
the legs as they crawl and climb.
FUNCTIONAL CORE
SQUAT SERIES

Prisoner’s squat
Starting Position
•Stand erect with feet slightly
wider than shoulder width,
parallel and positioning forward.
•Place the hands behind the head
while pulling the shoulder and
elbow back.
EXERCISE REGRESSION
Box squat
• Starting Position
• Stand erect in front of a box.
• Aim for a box with a height that brings the
thigh to a parallel squat position.
• Feet are slightly wider than shoulder
width parallel and pointing forward.
• Place the hands behind, while pulling the
shoulders and elbows back.
EXERCISE PROGRESSION

Split squat
• Starting Position
• Start in a split leg position,
with one leg forward and one
leg back.
• Keep the feet hip-width apart
and put the hands on the
hips.
SIDE SQUAT

• Starting Position
• Start in a wide stance
position with toes and
knees pointing forward.
SINGLE LEG BALANCE
SERIES

• Single leg balance


• Starting Position
• Stand erect with the aims behind the
head and the shoulders retracted.
• Feet are parallel and flat on the floor.
• Lift one leg up of the floor, raising it
about 1 to 2 feet in the air.
EXERCISE REGRESSION

• Assisted single-leg squat


• Starting Position

• Stand erect with the shoulders retracted.


• Feet are parallel and flat in the floor.
• Hold onto a chair for balance.
• Lift one leg up of the floor raising it about
1 to 2 feet in the air.
•  
SINGLE LEG SQUAT ON BOX
 

• Starting Position
• Position in front of knee-high
box.
• Stand on one leg with the
hands extended on the side of
the body.
EXERCISE
PROGRESSION

• Single leg balance and reach


• Starting Position
• Stand erect with shoulders retracted.
• Feet are parallel and flat on the floor.
• Lift one foot of the floor while balancing
on the other leg.
• Make sure that the knees and toes are
straight forward.
SINGLE LEG REACH DEADLIFT

• Starting Position
• Stand erect with shoulders retracted.
• Feet are parallel flat on the floor.
• Lift one foot off the floor while
balancing in the other leg.
• Make sure that the knees and toes are
straight forward.
TRAINING GUIDELINES

• Core training is important in building a healthy kinetic


chain and preventing injury. It involves training
functionally, that is, working the muscles using real- life
movements. Although each exercises targets certain
muscles, the whole body is involved As you exercise be
mindful of the correct technique, Master the specific
exercise mechanics before you apply exercise
progression.

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