Push-Up Test
You will need some form of elastic band to do the rowing exercises. Something with handles is recommended(Mr Price has the ideal bands). Your child might not be able to do all the exercises initially but persist, and it won't be long before the surprise you with their improvements...
Handstand pushups
Purpose : This test measures upper body strength and mental endurance.
Equipment required: Floor mat
Description / procedure: Start in a push up position - with the hands and toes touching the floor, the body and legs are in a straight line, feet slightly apart, the arms at shoulder width apart, extended and at a right angles to the body. Keeping the back and knees straight, the subject lowers the body until there is a 90-degree angle at the elbows, with the upper arms parallel to the floor. A partner holds their hand at the point of the 90-degree angle so that the subject being tested goes down only until their shoulder touches the partner's hand, then back up. Record the total number of push ups completed in a set time period
Modifications: Girls are allowed to do girls push ups. The position is identical except for the knees which are on the ground. The bum is kept up in the air as the chest is lowered down.
Scoring: Record the number of correctly completed push-ups that were performed in rhythm.
Comments: The subjects should be instructed to spend as little time in the starting position beforehand in order to reduce fatigue and increase the number of repetitions.
Exercises to improve upper body strength
You will need some form of elastic band to do the rowing exercises. Something with handles is recommended(Mr Price has the ideal bands). Your child might not be able to do all the exercises initially but persist, and it won't be long before the surprise you with their improvements...
Handstand pushups
Handstands are the best exercise for improving shoulder strength. They also improve balance, core, upper chest and arm strength. They can be done with the feet on a bench, against a wall or even supported by another child.
Pair up with your child or get two children. If you are going to use two children make sure that the children are matched with someone of even size and strength.
One child stands in front of the other prepared to catch the legs of the other child as they kick their legs up.
The other child rests their hands on the floor and with straight arms, kicks their legs up to the waiting hands of their partner.
Once the legs are steadied, the child flexes their arms and tries to take their heads down to the ground and back up again.
Dolphins
The dolphin is preparation for the handstand and builds shoulder strength. It is good to use with children who can’t do the handstand.
Get down onto all fours. Place your forearms on the floor. Look at your elbows and make sure they’re directly under your shoulders. Bring your hands together and clasp your fingers. Drill your forearms into the floor.
Tuck your toes under. While grounding your forearms down, lift your hips up and straighten your legs. Don’t round your back, despite your attempts to extend your spine.
Keeping strong in the forearms and lifted in your hips, lower the chest and head towards the floor.
When the head is just above the ground, stop, breathe in and as you breathe out push yourself back up to the starting position.
The Wheelbarrow
The wheelbarrow has the same basic set up as the partner assisted hanstand push up.1. The child standing must reach for the mid-calf and grip each leg firmly
2. Lift the legs and the body until the child's body is slightly sloped.
3. The wheelbarrow must straighten the arms completely and keep the body stiff.
4. The pusher now sets the pace by pushing the wheelbarrow. Care must be taken that the wheelbarrow is able to handle the pace.
You can make the wheel barrow more difficult by pushing the child along a beam or up a hill, or stairs.
Push ups and variations
- Get on the floor and position your hands slightly wider than your shoulders.
- Raise up onto your toes so you are balanced on your hands and toes.
- Keep your body in a straight line from head to toe without sagging in the middle or arching your back.(Plank Position)
- Your feet can be close together or a bit wider depending upon what is most comfortable for you.
- Before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine.
- Keep a tight core throughout the entire push up.
- Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle.
- Exhale as you begin pushing back up to the start position
- Don't lock out the elbows; keep them slightly bent.
- Repeat for as many repetitions as your workout routine requires.
Push Up Variations
Push ups strengthen every part of the upper body, and by modifying the position of the body in relation to the hands you can target specific muscle groups.
1. Incline (Table Top) Push Ups
If a standard push up is too difficult, you can start by doing push ups against a wall, a table or a sturdy chair. Stand several feet away from the object you are using and use the same push up technique as above to lower yourself until the elbows are 90° and then raise back up. Keep you core tight the whole time.
If a standard push up is too difficult, you can start by doing push ups against a wall, a table or a sturdy chair. Stand several feet away from the object you are using and use the same push up technique as above to lower yourself until the elbows are 90° and then raise back up. Keep you core tight the whole time.
2. Bent Knee Push Ups
This is a modified version of the standard push up performed on the knees rather than on the toes. Be sure to keep the knees, hips and shoulders all in a straight line; most people have a tendency to bend at the hips as though you are bowing, but this is incorrect technique.
This is a modified version of the standard push up performed on the knees rather than on the toes. Be sure to keep the knees, hips and shoulders all in a straight line; most people have a tendency to bend at the hips as though you are bowing, but this is incorrect technique.
3. Decline Push Ups
This is a more difficult push up, performed with the feet raised up on a step or bench or even held by a partner. You can adjust the box height to increase or decrease the resistance using just your body weight.
This is a more difficult push up, performed with the feet raised up on a step or bench or even held by a partner. You can adjust the box height to increase or decrease the resistance using just your body weight.
4. Clapping Push Up
This is a plyometric exercise in which you push yourself up with enough power so that your hands come off the floor and you clap in midair. This exercise is not for novice exercisers. You can get injured very easily if you haven't worked up to these one at a time.
This is a plyometric exercise in which you push yourself up with enough power so that your hands come off the floor and you clap in midair. This exercise is not for novice exercisers. You can get injured very easily if you haven't worked up to these one at a time.
5. Medicine Ball Push Up
Perform a standard push up with one hand one top of a medicine ball. This works the shoulder in a slightly different range of motion which increases shoulder stability.
Perform a standard push up with one hand one top of a medicine ball. This works the shoulder in a slightly different range of motion which increases shoulder stability.
6. Diamond Push Up
The diamond push up is done with your hands close together; with the index fingers and thumbs of one hand touching the other hand and making a diamond shape. You then do push ups with your hands touching the center of your chest and elbows close to your sides during each rep.
The diamond push up is done with your hands close together; with the index fingers and thumbs of one hand touching the other hand and making a diamond shape. You then do push ups with your hands touching the center of your chest and elbows close to your sides during each rep.
Bent over row
The bent over row strengthens the back and all postural muscles. The correct posture is crucial.
- Center tube under feet and bend forward at the waist, back flat and abs in.
- Grab tube close to the feet and bend the elbows to pull the arms up to the torso, squeezing the back.
- Slowly lower to the starting position and repeat.
Seated row
The seated row strengthens the muscles of the upper and middle back as well as involving the core muscles.
1. Assume start position as shown by sitting on floor and wrapping tube around feet. Make sure to sit up as straight as possible.
2. Bend at elbows and pull band toward body. Squeeze shoulder blades.
3. Return to starting position and repeat.
Upright row
The upright row strengthen the muscles of the shoulders.
1. Start with feet shoulder width a part on band. Both hands should be grasping band together in front of the waistline.
2. Inhale and pull hands up towards the neck, keeping elbows straight out, and arms fairly close to the body.
3. Exhale and extend arms further up so that elbows reach just above the head. Hold for 2 seconds and return to start position for one rep.
Squats into overhead press
The squat with overhead press strengthen the legs, and shoulders.It also improves rhythm and coordination.
- Begin with feet about hip-distance apart and hold the band just over the shoulders.
- Squat as low as you can, keeping the abs in and the knees behind the toes. At the same time push the hands up straightening the arms.
- Push into the heels to stand up while pushing the band overhead.
- Repeat until failure
