Accordions – Instructional Demo
The PLT4M Resource Center is home to over 1,000 instructional videos. These instructional videos also come up throughout our PLT4M programs.
Many of our instructional demos for movements and exercises typically consist of the following parts:
1: Demo Reps – This is the first part of the video for any student or athlete who needs a quick reminder (usually mid-workout) before hitting whatever the prescribed sets or reps for the day are.
2: Instructional Points and Review – Next, one of our Performance Coaches will break down in detail all of the exercise or movement parts. This portion of the video is excellent for any student or athlete still getting familiar with the exercise. (Or even a teacher or coach for that matter).
3: Any Modifications or Adjustments – Lastly, our team works exclusively with middle and high school students and athletes, so they know that there will be hiccups along the way. In our videos, we acknowledge some common faults or struggles students will encounter and ways they can adjust or modify if they need to.
With all of these parts provided in video format, we also provide written notes to help our students and teachers’ variety of learning styles.
Check out the accordion video and notes below to get a sneak peek of what PLT4M videos and notes look like!
Accordion Demo Video
The accordion is a simpler version of the very challenging “V Up” movement. That being said, it is still a challenging core exercise that requires strength, stability, coordination and an element of flexibility.
The athlete begins laying flat on his or her back. From the waist down, the athlete fulls the knees in towards the chest by flexing the lower abs and hip flexors. Meanwhile, the athletes chest is flexed toward the knees via the upper abdominals and the hands go from “overhead” to reaching towards the feet on the outside of the body. Throughout it all, the lower back and obliques are in an isometric hold.
Slow controlled reps are difficult, but more important than volume. To make it “easier”, relax all the way to the floor between reps. To make it more difficult, relax to a hollow hold position between reps.