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Page 1: NORTHERN IRELAND JUDO FEDERATION BODY WEIGHT EXERCISES · 2018. 11. 7. · NORTHERN IRELAND JUDO FEDERATION BODY WEIGHT EXERCISES. ... coaches and clubs to provide visual examples

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NORTHERN IRELAND JUDO FEDERATION

BODY WEIGHT EXERCISES

Page 2: NORTHERN IRELAND JUDO FEDERATION BODY WEIGHT EXERCISES · 2018. 11. 7. · NORTHERN IRELAND JUDO FEDERATION BODY WEIGHT EXERCISES. ... coaches and clubs to provide visual examples

Introduction

This resource has been produced for coaches and clubs to provide visual

examples of body weight exercises which can be used to assist the judoka

with their strength development. Many of these exercises can be performed in

a matted area with limited or no equipment required.

Acknowledgements

The venue used for developing this booklet was the High Performance Centre

at the University of Ulster, Jordanstown. Thank you to the Sports Institute

Northern Ireland for their permission in using the venue and also to Steffi

Gleadhill for demonstrating the exercises depicted in this booklet.

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Exercise List25. Dips

26. Bench Dips

27. Pull Up – Underhand

28. Pull Up – Overhand

29. Press Up

30. Stability Ball Sit up

31. Prone Hold – Elbow / Hand / 45 Degrees

32. Lateral Hold – Elbow / Hand / Star

33. Sit Up

34. Sit Up & Medicine Ball Rotation

35. Sit Up & Medicine Ball Overhead

36. 60 Degrees Sit Up

37. Adductor Stretch

38. Adductor Stretch & Band

39. External Rotation

40. Internal Rotation

41. Back Extension

42. Foam Roller – Hamstrings

43. Foam Roller – Quadriceps

44. Foam Roller – Calves

45. Foam Roller – Lower Back

46. Foam Roller – Upper Back

47. Foam Roller – Ilio Tibial Band

48. Foam Roller – Hips

1. Body Weight Squat

2. Body Weight Squat & Medicine Ball

3. Body Weight Lunge

4. Body Weight Lunge & Dumb Bell

5. Body Weight Lateral Lunge

6. Band Walk Sideways

7. Band Walk Forwards/Backwards

8. Overhead Squat Stick

9. Step Up

10. Step Up & Dumb Bell

11. 120 & 90 Degrees Single Leg Hold

12. Split Squat

13. Double Leg Jump

14. Forward Hop

15. Lateral Hop

16. Single Leg Squat – Box

17. Straight Leg Dead Lift – Stick

18. Straight Leg Dead Lift – Bar

19. Slide Board Hamstring – Double Leg

20. Slide Board Hamstring – Single Leg

21. Slide Board Lunge

22. Bridging – Double Leg

23. Bridging – Single Leg

24. Stability Ball Hamstring

Page 4: NORTHERN IRELAND JUDO FEDERATION BODY WEIGHT EXERCISES · 2018. 11. 7. · NORTHERN IRELAND JUDO FEDERATION BODY WEIGHT EXERCISES. ... coaches and clubs to provide visual examples

www.nijudo.com

Exercise List

49. Foam Roller - Balance

50. Foam Roller – Single Leg Balance

51. Wobble Board – 2 Feet

52. Wobble Board – 1 Foot

53. Wobble Board – Squat

54. Wobble Board – Squat & Medicine Ball

55. Wobble Board – Press Up

56. Stability Disc – 2 Feet

57. Stability Disc – 2 Feet & Medicine Ball

58. Stability Disc – 1 Foot

59. Bosu - Knee Lifts

60. Bosu – Squat

61. Bosu – Sit Up

62. Bosu – Medicine Ball Press

63. Bosu – Press Up

64. Medicine Ball – Chest Press

65. Medicine Ball – Standing Rotation

66. Medicine Ball – Circle Motion

Page 5: NORTHERN IRELAND JUDO FEDERATION BODY WEIGHT EXERCISES · 2018. 11. 7. · NORTHERN IRELAND JUDO FEDERATION BODY WEIGHT EXERCISES. ... coaches and clubs to provide visual examples

1. Body Weight Squat

Body Weight Generic Exercises

2. Body Weight Squat & Med Ball

3. Body Weight Lunge4. Body Weight Lunge & Dumb Bell

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5. Body Weight Lateral Lunge6. Band Walks Sideways

7. Band Walks Forwards/Backwards 8. Overhead Squat - Stick

Page 7: NORTHERN IRELAND JUDO FEDERATION BODY WEIGHT EXERCISES · 2018. 11. 7. · NORTHERN IRELAND JUDO FEDERATION BODY WEIGHT EXERCISES. ... coaches and clubs to provide visual examples

9. Step up10. Step Up & Dumb Bell

12. Split Squat 11. 120 Degrees & 90 Degrees Single Leg Hold

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13. Double Leg Jump 14. Forward Hop

15. Lateral Hop 16. Single Leg Squat - Box

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17. Straight Leg Dead Lift - Stick 18. Straight Leg Dead Lift - Bar

19. Slide Board Hamstring – Double Leg 20. Slide Board Hamstring – Single Leg

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21. Slide Board Lunge 22. Bridging Double Leg

23. Bridging Single Leg24. Stability Ball Hamstring

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25. Dips 26. Bench Dips

27. Pull Up - Underhand 28. Pull Up – Overhand

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29. Press Up 30. Stability Ball Sit Up

31. Prone Hold – Elbow, Hand, 45 Degrees32. Lateral Hold – Elbow, Hand, Star

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33. Sit Up 34. Sit Up & Medicine Ball Rotation

35. Sit Up & Medicine Ball Overhead 36. 60 Degrees Sit Up

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37. Adductor Stretch 38. Adductor Stretch & Band

39. External Rotation 40. Internal Rotation

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41. Back Extension 42. Foam Roller - Hamstring

43. Foam Roller -Quadriceps 44. Foam Roller - Calves

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45. Foam Roller – Lower Back 46. Foam Roller – Upper Back

47. Foam Roller – Ilio Tibial Band 48. Foam Roller - Hips

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49. Foam Roller - Balance

50. Foam Roller- Single Leg Balance

51. Wobble Board – 2 feet52. Wobble Board – 1 foot

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53. Wobble Board - Squat54. Wobble Board – Squat & Medicine Ball

55. Wobble Board – Press up 56. Stability Disc – 2 feet

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57. Stability Disc – 2 Feet & Medicine Ball 58. Stability Disc -1 foot

59. Bosu – Knee Lifts 60. Bosu – Squat

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61. Bosu – Sit Up 62. Bosu – Medicine Ball Press

63. Bosu – Press Up 64. Medicine Ball – Chest Throw to Wall

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65. Medicine Ball – Standing Rotation against Wall 66. Medicine Ball - Circle motion

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➢ UK Strength & Conditioning Association

www.uksca.org.uk

➢ National Strength & Conditioning Association

www.nsca.com

➢ UK Athletics - 365 Resource

www.ucoach.com/resources/athletics-365

➢ Kelvin Giles - Movement Dynamics

www.movementdynamics.com

Useful Resources