BWLA AWARD FOR SPORT LEVEL 1 WEIGHT TRAINING This award is designed to provide an understanding alongside the ability to safely teach and develop free weight training exercises for sport, providing programmes of progressive development for athletes within their chosen sport, therefore, along with other training mediums enhancing the physical development of athletes and helping toward prevention of injuries in conjunction with strength and power increase.
PHYSICAL DEVELOPMENT
Will view various aspects of the growth of young players alongside the positive role of a conditioning programme in long term physical development. Theory/discussion – classroom
INTRODUCTION TO EXERCISE
Will introduce coaches to specific teaching methods in the initial use of free weights working with young and youth players. Theory/discussion – classroom
CLASS TEACHING
This will be tutor lead where upon coaches will be taken through patterns of movement in the fundamental action of the mechanics of lifting, leading onto several exercises.Practical – weights Room
GROUP TEACHING
Coaches are divided into groups where upon each coach will teach within their counter parts a particular exercise following a specific teaching method.Practical – weights Room
PROGRAMME STRUCTURE
Coaches will be taken through the method of devising weight training programmes at the beginners level through to an intermediate and advanced phase.Theory – classroom
PROGRESSIVE DEVELOPMENT
Coaches will be introduced to various aspects of further programme development once an advanced level of training is acquired.
PRACTICAL ASSESSMENT
Coaches will be appointed to teach certain exercises to a designated group following a specific teaching method.
THEORY PAPER
Will consist of questions covering various aspects covered within the course.
(Not multiple choice)
For full details contact the BWLA office on 0113 812 7098
EXERCISES TO BE COVERED Get set position – to stand/lower. Fundamental action.
| EXERCISE | PURPOSE/DEVELOPS. | |
| 1. | The high pull | Multi joint all round power developer |
| 2. | Upright row | Shoulders/Upper back/front of arm |
| 3. | Standing press | Shoulders/upper back/rear of arm |
| 4. | Heave press | Power developer. Hips/upper body |
| 5. | Back squat | Lower limbs, back & trunk |
| 6. | Front squat | Lower limbs, back & trunk |
| 7. | Lunge squat | Power developer. Lower limbs & trunk |
| 8. | Split squat | Lower limbs & trunk |
| 9. | Hack squat | Lower limbs & trunk |
| 10. | Two hands curl | Front of arm |
| 11. | Bent forward row | The back |
| 12. | Deadlift rounded – back | Back & Hamstrings |
| 13. | The Power Clean | Multi joint all round power developer |
| 14. | Press from bench | Chest/shoulder/rear arm |
| 15. | Bent arm pullover | Shoulder girdle/chest |
| 16. | Straight arm pullover | Shoulder grirdle/chest |
| 17. | Lateral raise lying | Chest/shoulders |
| 18. | Lateral raise standing | Shoulders/upper back |
| 19. | Lateral raise bent forward | The back/rear shoulder |
| 20. | The side bend | Trunk |
| 21. | Single arm row | Front arm/rear shoulder/trunk |
