northern ireland judo federation body weight exercises · pdf file 2018. 11. 7. ·...

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1. Body Weight SquatIntroduction
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.
www.nijudo.com
31. Prone Hold – Elbow / Hand / 45 Degrees
32. Lateral Hold – Elbow / Hand / Star
33. Sit Up
36. 60 Degrees Sit Up
37. Adductor Stretch
47. Foam Roller – Ilio Tibial Band
48. Foam Roller – Hips
1. Body Weight Squat
3. Body Weight Lunge
5. Body Weight Lateral Lunge
6. Band Walk Sideways
7. Band Walk Forwards/Backwards
8. Overhead Squat Stick
11. 120 & 90 Degrees Single Leg Hold
12. Split Squat
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
51. Wobble Board – 2 Feet
52. Wobble Board – 1 Foot
53. Wobble Board – Squat
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
63. Bosu – Press Up
1. Body Weight Squat
Body Weight Generic Exercises
3. Body Weight Lunge 4. Body Weight Lunge & Dumb Bell
5. Body Weight Lateral Lunge 6. Band Walks Sideways
7. Band Walks Forwards/Backwards 8. Overhead Squat - Stick
9. Step up 10. Step Up & Dumb Bell
12. Split Squat 11. 120 Degrees & 90 Degrees Single Leg Hold
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
25. 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 - Hamstring
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
49. Foam Roller - 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 Throw to Wall
65. Medicine Ball – Standing Rotation against Wall 66. Medicine Ball - Circle motion
UK Strength & Conditioning Association

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