Sports Specific Training

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• Sports Specific Training
• For Beginning to Professional Paintball Players

Paintball
By Jorell Celano
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Tired of Being Shot?

• Do you get out of breath or legs cramp?
• Are you tired after a few games?
• Than this Paintball Specific Training is for you
• Available for Beginners and Professionals

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Common reasons for getting shot

• Fatigue
• Speed
• Communication
• Injuries

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Fatigue Errors

• Muscular. Legs cramp up, arms start to get heavy,
  back starts to hurt
• Endurance.. Out of breath, cant pay adequate
  attention
• Flexibility. Legs tighten up muscles are start to
  pull

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Speed Errors

• Not able to get into position quick enough off
  break
• Not able to sprint to the next bunker fast enough
• Tucking and proper shooting position

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Communication Errors

• Poor or No hand signals
• Not being able to express location of enemy
• When to be verbal and when to be quite
• Range of sight and where you should be looking

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Common Injuries

• Twist Ankles
• Scraps and gashes
• Wrists and hands
• Random bruises from paintball and/or foreign
  objects

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Muscular Exercises

• Compound Exercises
• Core Exercise
• Weight Training

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Compound Exercises

• Squats with press
• Lunges with bicep curl
• Any other multiple muscle exercises

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Core Exercises

• Abdominal and Oblique Exercises
• Lower back Exercises
• Bands, Ball, and Bosu Exercises

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Weight Training

• Upper Body
• Lower Body
• Minor Muscles

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Endurance and Speed Exercises

• Long distance running
• Agility Exercises
• Sprinting Exercises

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Flexibility

• Stretch all the major muscles
• Minor muscles, hands, ankles etc
• Neck and head muscles

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Communication Skills Corrections

• Hand signals
• Simplistic strategies
• Movement patterns

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Proper Shooting Positions

• Proper prone position
• Proper kneeling position
• Proper standing position
• Knowing your body and cover provided from a
  bunker

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Nutrition

• Adequate will be discuss
• What to eat the night before a game
• What to eat during a the day of paintball
• What to eat while training for a game

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When? And Where?

• Time will vary depending on scheduling
• Technique Training will be outdoors
• Weight Training and Flexibility indoors
• Compound exercise indoors and outdoors
• Why some indoors and outdoors?
• Simple, because paint ball is an outdoor sport
  therefore we want you to be acquired to the
  environment as possible much as possible. (i.e.
  summer, winter, spring, or fall)

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Basic Workout Plan

• Muscular about 30 mins 3 times a week
• Endurance two days long distance and one day
  working on speed about 30 min
• Flexibility 30 mins three days a week
• One session with a trainer will be 1 hour long..
  and intensity will vary depending on level of the
  client.

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Pricing

• Private Sessions ------ 30
• Single Sessions ----- 25
• Group Sessions -----15 per person

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Meet Your Trainer

• Jorell Celano
• Ace and CCC Personal Trainer Certified
• 6 years of training in martial arts 1 personal
  training
• Paintball last 3 years

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Contact Info

• Jorell Celano
• Cell Phone [phone]
• For more information visit my page at
  users.rowan.edu/celano63/expertwebpage/
• skylinert34_at_hotmail.com
• celano63_at_students.rowan.edu