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    NICA Fitness Preparation Guide

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    ikgort
    The document provides a fitness preparation guide for auditions at NICA, including a 4 week sample training schedule. Applicants will need to be physically fit as courses may require 4-8 hours of training daily in activities like dance, drama, and circus skills. The audition will include an assessment of push-ups, sit-ups, chin-ups, rope climb, and pistols.

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    NICA Fitness Preparation Guide

    Uploaded by

    ikgort
    109 views1 page
    The document provides a fitness preparation guide for auditions at NICA, including a 4 week sample training schedule. Applicants will need to be physically fit as courses may require 4-8 hours of training daily in activities like dance, drama, and circus skills. The audition will include an assessment of push-ups, sit-ups, chin-ups, rope climb, and pistols.

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    NICA Fitness

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    The document provides a fitness preparation guide for auditions at NICA, including a 4 week sample training schedule. Applicants will need to be physically fit as courses may require 4-8 hours of training daily in activities like dance, drama, and circus skills. The audition will include an assessment of push-ups, sit-ups, chin-ups, rope climb, and pistols.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    109 views1 page

    NICA Fitness Preparation Guide

    Uploaded by

    ikgort
    The document provides a fitness preparation guide for auditions at NICA, including a 4 week sample training schedule. Applicants will need to be physically fit as courses may require 4-8 hours of training daily in activities like dance, drama, and circus skills. The audition will include an assessment of push-ups, sit-ups, chin-ups, rope climb, and pistols.

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    © All Rights Reserved
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    of 1

    FITNESS PREPARATION

    GUIDE FOR NICA AUDITIONS


    Preparation for NICA courses cannot be over emphasised. If selected into a course you may be
    required to train between four and eight hours each day through different physical mediums. These
    include, but arent limited to, dance, drama and specific circus skills. You should endeavour to prepare
    yourself physically before arriving on the audition day and keep up your fitness level in preparation for
    commencing the course.
    You are required to pass a fitness assessment on the day of audition. This fitness assessment may
    include push-ups, sit-ups, chin-ups, a rope climb and pistols.
    The following schedule can be used as a guide when creating a training program in preparation for
    audition.

    Week1
    Week2
    Week3
    Week4

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Brisk Walk
    30 mins
    Brisk Walk
    40 mins
    Brisk Walk
    50 mins
    Brisk Walk
    60 mins

    Push-ups x15
    Sit ups x45
    Push ups x15
    Sit ups x45
    Push ups x15
    Sit ups x45
    Push ups x15
    Sit ups x45

    Walk
    40 mins
    Easy pace
    Walk/Run 2-3km
    Walk
    50-60 mins
    Run
    3-4 KM

    Rope Climb*
    Pistols x10
    Rope Climb
    Pistols x10
    Rope Climb
    Pistols x10
    Rope Climb
    Pistols x10

    Walk 1-2km
    Chin-ups x15
    Chin-ups x15
    Brisk walk 20mins
    Push-ups x15
    Sit ups x45
    Push-ups x15
    Sit ups x45

    NOTES
    Push-ups completed in 3 sets of 5. Performed with elbows in and knees off the floor. Try to
    maintain strong straight body throughout.
    Sit-ups completed in 3 sets of 15. Knees at 45 degree angle, keep feet on floor and slide palms
    up to touch knees.
    Pistols completed 5 on each leg. One leg squat from standing, other leg held out straight.
    Attempt to squat down as low as possible and stand back up. Try to leave your standing leg
    heel on the floor.
    Chin-ups completed in 3 sets of 5. Holding body tight without any swinging action. Hands in
    overhand grip (palms facing away), not reverse or underhand grip. Take your time, chin above
    the bar, and come down to fully straight arms. Attempt to raise and lower slowly and in control.
    Rope climb to be performed on a 5 metre rope. Ensure there are safety mats under the rope
    before climbing. Initial training - climb up and down using both arms and legs. Work towards
    climbing up using arms and legs and descending with legs in straddle position just using arms,
    to finish sitting on the floor. Goal - Aim to just use your arms, no legs (straddle up and down) to
    finish sitting on the floor. Climb as high as you can.
    * Alternative upper body strength training for those without access to a rope could include extra
    chin ups
    ADDITIONAL SUGGESTIONS
    Applicants may also consider enrolling in classes such as yoga, pilates, tumbling, circus, dance,
    trampoline, spring board diving, Alexander technique, Feldencrais (awareness through movement),
    cheerleading, gymnastics, any form of martial arts, performance, drama and acting to improve fitness,
    skills and body awareness. NICA offers a variety of short courses. See http://www.nica.com.au/shortcourses.php for more information.
    A healthy, balanced diet is also an important part of your training and preparation. For a range of fact
    sheets about nutrition, including recipes, see the Australian Institute of Sport website
    http://www.ausport.gov.au/ais/nutrition/

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