#MoveNow Training Plan Created by professional coach Guido Bonsen in collaboration with Paralympic athletes; Nico Langmann, Mary Fitzgerald and Fleur Jong. Disclaimer: The following drills can be adapted to suit your individual disability, however they are not fully inclusive. ________________ Let’s do this! Through our MoveNow programme, we’re committed to getting you moving from Day 1 and beyond. This training plan contains 15 different drills categorised into core areas; strength, explosive power, agility, coordination, balance and flexibility. On pages 19-21 you’ll find a comprehensive 21-day training plan template, consisting of a combination of drills. Pick your appropriate drills to make it your own. Each drill is split into a simple 2-step structure that is designed to be repeated. And each one can be adapted to suit your individual disability. However, if some of them aren’t appropriate, simply find another one to complete. Okay, ready? Let’s go! Content: * Strength drills * Explosive power drills * Agility drills * Coordination & balance drills * Flexibility drills * Daily Plan * Additional material ________________ Arm Lifts Good for strengthening shoulders & wrists. Step 1 Stretch your arms out. Make sure your palms are flat. A person in a wheelchair holding their hands above their head ________________ Step 2 Move your wrists up and down with your arms. A person in a wheelchair with their arms extended downwards Note: You can do this standing up or sitting down. View in action https://Allianz.com/arm-lifts ________________ Power Lifts Good for strengthening arms. What you’ll need: * 2 weighted objects If you don’t have them, don’t worry. Just grab similar household items. Step 1 Hold a weighted object like a can of beans in each hand. A person holding a can in each hand at shoulder height Step 2 Lift them above your shoulders, then back down. Then hold them straight in front of you and lower them. A person holding a can in each hand extended above their head Note: You can do this standing up or sitting down. View in action at https://Allianz.com/power-lifts ________________ Hip Lifts Good for building core strength. What you’ll need: * 1 yoga mat If you don’t have one, don’t worry. Just grab a similar household item. Step 1 Lie on your back with your legs raised, arms flat on the floor. A person lying on their back on a yoga mat with legs bent and their feet off the ground Step 2 Lift both legs and hips upwards, towards the sky. A person lying with their back on a yoga mat with the legs extended into the air Note: Alternatively, attempt with both arms stretched upwards. View in action at https://Allianz.com/hip-lifts ________________ Rocket Good for improving explosive power in your arms and legs. What you’ll need: * 1 water bottle If you don’t have one, don’t worry. Just grab a similar household item. Step 1 Crouch down as low as possible, holding a water bottle. Alternatively, if you’re seated hold the water bottle at full arm’s length, as low as you can. A person crouched down, holding a water bottle with both hands infront of them Step 2 Push yourself upwards to launch the water bottle like a rocket, then catch it. Alternatively, if you’re seated lift your arms as fast as possible to launch the water bottle like a rocket, then catch it. A person stood upright with arms extended above their head. A water bottle is in the air above them. View in action at https://Allianz.com/rocket ________________ Power Hops Good for developing explosive power in your legs Step 1 Stand with feet shoulders width apart and bend your knees. A person bent slightly forwards with arms bent and hands infront of them. ________________ Step 2 Jump forwards 5 metres. A person mid jump Note: Alternatively, attempt to hop on one leg. Then alternate. View in action at https://Allianz.com/power-hops ________________ Speed Slalom Good for improving agility. What you’ll need: * 5 training cones If you don’t have them, don’t worry. Just grab similar household items. Step 1 Place 5 objects on the ground, 1 metre apart. You can use cones, t-shirts, water bottles etc. A person in a wheelchair navigating between a line of plastic cones on the ground. Step 2 Move around the objects as smoothly as possible and slowly increase your speed. A person in a wheelchair navigating between a line of plastic cones on the ground. View in action at https://Allianz.com/super-slalom ________________ Shuttle Dash Good for improving explosive acceleration. What you’ll need: * 5 tennis balls * 1 bucket If you don’t have them, don’t worry. Just grab similar household items. Step 1 Place 5 tennis balls and a small bucket on the floor, around 5 metres apart. If you don’t have tennis balls you can use golf balls, apples or stones. A person in a wheelchair with a bucket and some tennis balls on the floor nearby Step 2 Start by the bucket and move as quickly as you can and pick up a tennis ball, turn and drop it in the bucket. Complete this until all 5 items are in the bucket. A person in a wheelchair reaching down to drop a tennis ball onto a tennis racquet. View in action at https://Allianz.com/shuttle-dash ________________ Dishcloth Challenge Good for improving speed. What you’ll need: * 1 dishcloth If you don’t have one, don’t worry. Just grab a similar household item. Step 1 Hold the dishcloth in one hand, either standing up or sitting down. A person sat in a chair with a dishcloth. Step 2 Throw the dishcloth in the air and move your legs (or arms) as fast as possible before you catch the dishcloth again. A person sat in a chair with their arms extended upwards. A dishcloth is mid flight in the air above their head. Note: Alternatively, you can do this drill without a dishcloth by counting to 2 seconds as you move your legs or arms as fast as possible. View in action at https://Allianz.com/dishcloth-challenge ________________ Double Juggle Good for coordination. What you’ll need: * 2 tennis balls If you don’t have them, don’t worry. Just grab similar household items. Step 1 Hold a tennis ball in each hand. A person in a wheelchair holding a tennis ball in each hand Step 2 Throw them up at the same time and catch them at the same time. A person in a wheelchair, hands extended with two tennis balls in the air above them. Note: Alternatively, you can throw one ball up and catch with both hands. Or simply pass the ball from one hand to the other. This is still good for coordination and muscle development. View in action at https://Allianz.com/double-juggle ________________ Balance Ball Good for improving hand-eye coordination. What you’ll need: * 1 tennis racket * 1 tennis ball If you don’t have them, don’t worry. Just grab similar household items. Step 1 Hold a tennis racket (or frying pan) in front of you. A person in a wheelchair holding a frying pan in one hand. Step 2 Slowly move the ball around the rim. To make it more challenging, speed it up. A person in wheelchair hitting a tennis ball upwards with a frying pan. Note: You can attempt this standing up or sitting down. And try moving the ball around the rim in both directions. View in action at https://Allianz.com/balance-ball ________________ Clock Twists Good for coordination and balance. What you’ll need: * 4 training cones If you don’t have them, don’t worry. Just grab similar household items. Step 1 Stand with feet shoulders width apart - and face forwards at 12 o’clock. If you’re seated, sit upright with shoulders open and chest out. A person stood upright, arms extended, sourrounded by a few plastic cones on the ground. They are facing the camera. Step 2 Get someone to shout out numbers between 1 and 12 and twist your body to that direction on the imaginary clock face, keeping your arms high. A person stood upright, arms extended, sourrounded by a few plastic cones on the ground. They are facing sideways to the camera. Note: You can shout out the numbers yourself. View in action at https://Allianz.com/clock-twists ________________ Ready Steady Good for improving balance. What you’ll need: * 1 weighted object Step 1 Hold a can of beans by the side of your neck. Then stretch your other arm outwards horizontally, whilst standing on one leg. If you’re seated stretch one arm outwards, leaning as far as you can. A person stood upright on one leg, holding a can beside their neck. Step 2 Lift the can of beans up and then down. A person holding a can infront of them. Note: Alternatively, try this drill standing on both legs. View in action at https://Allianz.com/ready-steady ________________ By the Book Good for posture and balance. What you’ll need: * 1 book If you don’t have one, don’t worry. Just grab a similar household item. Step 1 Stand up and place a book on your head. A person stood upright with a book on their head. The book is held in place by both hands. Step 2 Try to move forward with high knees, whilst balancing the book on your head. A person standing on one leg, with a book balanced on their head. Their arms are at their side Note: Alternatively, try this drill without balancing a book on your head. View in action at https://Allianz.com/by-the-book ________________ Flexi-Throw Good for flexibility. What you’ll need: * 1 tennis ball If you don’t have one, don’t worry. Just grab a similar household item. Step 1 Shoulders open, chest up. Hold 4 fingers behind the ball, with your elbows up. A person stood next to a basket of tennis balls, holding one of them in both hands at chest height. Step 2 Launch the ball - like a basketball throw - at a target on the floor (you can use a hoop or a net as your target). A person throwing a tennis ball at a ring on the ground. View in action at https://Allianz.com/flexi-throw ________________ Flexi-Knees Good for improving flexibility and balance. Step 1 Lift both elbows up above your head. A person stood upright with both hands by the side of their head. ________________ Step 2 Balance on one leg and lift your knee upwards to touch your alternate elbow. Then alternate. A person stood on one leg, the other bent and raised in the air. Their hands are by their head. Note: Alternatively, lift one leg up and try to touch your knee with your alternate hand. View in action at https://Allianz.com/flexi-knees ________________ Coach notes The most important thing for improvement is variation. The human body is very lazy and if you do something twice the second time is less effective because the body anticipates it. That’s why I have specifically designed this Training Plan to be as varied as possible; * Different drills/exercises * Varying repetition and time * Increasing the number of sets * Reducing rest times This will also give you the opportunity to repeat drills you’re comfortable with as well as introducing new drills into your training plan. Best of luck. Guido Bonsen - Professional Paralympic coach Rep: It’s short for “repetition”. Reps keep track of your workout. Each time you complete the entire movement that’s called a rep. Set: Completing several reps of a specific exercise in a row is called a set. Rest: This is the amount of ‘rest’ time you get in-between a set, so you can take a breather and have some water. ________________ Daily Plan/ Record Day Drill Example Set Reps or Time Rest Completed 1 Strength Arm Lifts 1 30 – Yes/No Agility Dishcloth Challenge 1 10 – Yes/No Flexibility Flexi-Throw 1 30 – Yes/No 2 Explosive power Rocket 1 10 – Yes/No Coordination & balance Balance Ball 1 10 – Yes/No Agility Dishcloth Challenge 2 10 2 min Yes/No 3 Flexibility Flexi-Knees 1 30 2 min Yes/No Explosive power Power Hops 3 10 1 min Yes/No Strength Arm lifts 3 30 1 min Yes/No 4 Agility Shuttle Dash 1 10 – Yes/No Flexibility Flexi-Knees 2 20 1 min Yes/No Coordination & balance Balance Ball 2 10 – Yes/No 5 Strength Arm Lifts 3 20 1 min Yes/No Agility Dishcloth Challenge 3 10 2 min Yes/No Flexibility Flexi-Throw 2 20 – Yes/No 6 Explosive power Rocket 2 10 – Yes/No Coordination & balance Double Juggle 1 10 – Yes/No Agility Dishcloth Challenge 4 10 2 min Yes/No 7 Flexibility Flexi-Throw 3 15 – Yes/No Explosive power Power Hops 2 20 1 min Yes/No Strength Arm Lifts 4 10 1 min Yes/No 8 Strength Arm Lifts 5 10 – Yes/No Agility Dishcloth Challenge 3 20 – Yes/No Flexibility Flexi-Throw 3 30 – Yes/No 9 Explosive power Rocket 3 20 – Yes/No Coordination & balance Balance Ball 2 20 – Yes/No Agility Dishcloth Challenge 5 10 2 min Yes/No 10 Flexibility Flexi-Knees 3 20 2 min Yes/No Explosive power Power Hops 4 10 1 min Yes/No Strength Arm lifts 2 20 1 min Yes/No 11 Agility Shuttle Dash 2 20 – Yes/No Flexibility Flexi-Knees 2 30 1 min Yes/No Coordination & balance Balance Ball 3 10 – Yes/No 12 Strength Arm Lifts 3 30 1 min Yes/No Agility Dishcloth Challenge 4 10 1 min Yes/No Flexibility Flexi-Throw 4 20 – Yes/No 13 Explosive power Rocket 3 10 – Yes/No Coordination & balance Double Juggle 2 20 – Yes/No Agility Dishcloth Challenge 5 20 2 min Yes/No 14 Flexibility Flexi-Throw 4 20 – Yes/No Explosive power Power Hops 3 20 1 min Yes/No Strength Arm Lifts 4 20 1 min Yes/No 15 Strength Arm Lifts 5 30 – Yes/No Agility Dishcloth Challenge 4 20 – Yes/No Flexibility Flexi-Throw 4 20 – Yes/No 16 Explosive power Rocket 4 20 – Yes/No Coordination & balance Balance Ball 3 20 – Yes/No Agility Dishcloth Challenge 4 20 1 min Yes/No Strength Hip Lifts 2 20 1 min Yes/No 17 Flexibility Flexi-Knees 3 20 – Yes/No Explosive power Power Hops 4 30 – Yes/No Strength Arm lifts 2 10 1 min Yes/No Agility Shuttle Dash 2 20 – Yes/No 18 Agility Shuttle Dash 2 20 – Yes/No Flexibility Flexi-Knees 2 10 2 min Yes/No Coordination & balance Balance Ball 3 20 1 min Yes/No Strength Power Lifts 2 20 1 min Yes/No 19 Strength Arm Lifts 3 30 – Yes/No Agility Dishcloth Challenge 4 10 1 min Yes/No Flexibility Flexi-Throw 4 20 1 min Yes/No Explosive power Rocket 3 20 – Yes/No 20 Explosive power Rocket 3 10 Yes/No Coordination & balance Double Juggle 2 20 Yes/No Agility Dishcloth Challenge 5 20 Yes/No Strength Power Lifts 3 20 Yes/No Flexibility Flexi-knees 4 20 Yes/No 21 Flexibility Flexi-Throw 4 20 – Yes/No Explosive power Power Hops 3 20 – Yes/No Strength Arm Lifts 4 20 1 min Yes/No Coordination & balance Balance Ball 4 20 1 min Yes/No Agility DIshcloth Challenge 5 20 1 min Yes/No Day Notes 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 Want more? Through our MoveNow programme, we’re committed to supporting more people move around the world, through 24 initiatives in the upcoming months until the Olympic and Paralympic Games in Paris 2024. So follow Allianz on social platforms such as Instagram, Twitter and YouTube and stay tuned! However, if you haven’t found any of our drills that work for you, we’d love to hear from you to take on feedback and input in designing the next wave as inclusively as we can. Contact: olympics@allianz.com Website: www.allianz.com/MoveNow Instagram: @allianz Twitter: @allianz