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This workout is designed to train blockers to learn body control and improve the strength of the muscle groups involved with blocking. Each exercise should be a tightening and relaxing of each muscle group or groups, holding for approximately five to ten seconds. The amount reps is dependent on the amount of training you are doing, anywhere from 5 - 10.
Spread and lock fingers with thumbs turned up.
Arms above head with elbows locked and fingers spread, shrugging shoulders.
Same as step two, but add a chin tuck while looking up with the eyes.
Lying on the floor holding steps 1 through 3, roll up in a crunch while keeping heels on floor.
Continue lying on floor, continue with step 4 but now squeeze butt muscles and point toes down.
While continuing with step 5, lift feet about two inches off floor.
While holding the step 6 position roll left and right.
Next exercise.
Start from a push up position, elbows locked out, with the hands on the floor in the blocking position, thumbs up with fingers spread.
Walk legs up about halfway holding hands in position, stop with feet flat on the floor.
Have partner slowly pull the feet back, stretching the blocker back out to the straight poisiton.
While the partner is pulling the blocker maintains the pike position as long as possible, until they collapse to the floor.
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