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A key component to "pulling under the barbell" into the receiving position is to; - use the contraction of the trapezius muscles to pull the body under even as the barbell is being pulled up. During the jerk drive, from the power position: - Lifter explodes upward against the bar by pushing against the floor and extending the legs and there is generally a slight upward rise on the toes. When the barbell, initially, leaves the platform: - Shoulders and hips rise at the same rate. A key point in the "starting" position of a lift is that; - The shoulders are never 'set' behind the barbell As the barbell passes the knee; (1pt) - The feet are flat on the platform The Front Squat Assessment can determine if the weightlifter; - has the wrist, elbow, and shoulder flexibility to support the barbell on their shoulders in front of the neck The Military Press Assessment is useful in determining if the weightlifter; - Can begin practicing jerks and jerk related exercises The reason that a pre-training assessment should be performed on all new athletes - to determine the appropriate starting point for a new athlete. What are the four flexibility assessments and the criteria a coach uses to evaluate if the athlete has sufficient flexibility and if the lift was performed correctly? - Front Squat, Overhead Squat, Snatch Grip Deadlift, Military Press What are the key points of the BOTTOM POSITION of a correctly performed overhead squat? - The lifter squats down as low as possible, while maintaining an upright torso held in the universal lifting position and with feet flat on the floor. The stick remains above the shoulders, or slightly behind them, throughout the squatWhen, during a training session , should a lifter complete flexibility exercises that increase range of motion be performed? - After the strength training has been completed The method in stretching involves movement into one's maximal range of motion, or as close to that as possible, by contraction of the muscles being stretched to oppose stretching motion. These muscles are contracted for several seconds, to fatigue them, and then they are again relaxed is; - PNF 5 Statements concerning flexibility as it relates to weightlifting: - 1. only muscles that have been warmed up through a general or specific warm-up be stretched 2. gradual increases on the range of motion are achieved during stretching and no sudden moves into the full range of motion are attempted 3. only the current range of motion is sought during warming up and no effort is made to improve the current range of motion 4. flexibility exercises cease as the specific warm-up progresses, and they are not resumed until the end of strength training during a given training session 5. flexibility training to increase an athlete's range of motion is performed immediately after strength training has been completed, while the muscles are still warm 2 fundamental purposes of stretching - 1. Help an athlete achieve his or her current range of motion 2. Increase that range of motion What are 5 acceptable forms of stretching? - 1. Static: It involves slowly moving into a position nearing one's maximum range of motion and holding that position 2. Ballistic/Dynamic: Ballistic stretching involves moving a limb or body part such as the torso thought a range of motion the tis assisted by momentum 3. Passive vs. Active Stretching: In passive stretching, the athlete's body is moved through a range of motion by a live or robotic stretching partner 4. AIS: a stretch reflex actually begins to resist the stretch it activated 5. PNF: This method in stretching involves movement into one's maximal range of motion, or as close to that as possible, by contraction of the muscles being stretched to oppose stretching motion.