Challengers/A/B/Club squads will be held at Northcroft on Sunday
evening. Here's a typical 45minute session
Some
warm up exercises ( 10 minutes):
- Skipping.
- Run on spot for 1min steady.
- Run on spot as in 2 with knees up for 10 seconds every 20 seconds.
- Spring Jumps for 30 seconds.
- Squat Jumps for 30 seconds.
- Swing arms in opposite directions for 30 seconds.
- Touch toes.
- Helicopters – swing arms over head
- Aeroplanes – touch toes swing arms
- Burpees.
Some important stretching exercises ( 10 minutes):
- Touch toes. Legs straight, slide hands down legs as far as
possible. Try to touch legs with head.
- Neck mobilising. Relax shoulders, rotate head from right -
forward along chest - left.
- Streamline stretch. Stand legs slightly apart with arms in
streamlined position. Lean to the right/left and hold.
- Double arm stretch. Work in pairs stand behind partner and with
partners arms extended behind grab hands (palms out) and draw
towards centre behind partners back.
- Hurdlers exercise. Sit in hurdle position, Reach down to
leading leg with fingers. Try to put head on leg.
- Crab arching. Lay on back. With arms outstretched. With feet up
under bottom try to get body off floor by pushing up with arms and
legs. Arch back as much as possible.
- Ankle mobilising. In sitting position grip right toe and heel
with right and left hands respectively. Rotate 5 to right, 5
to left. Switch to left foot and repeat.
- Calf stretch. Lean forward on wall with both hands on wall just
above shoulder height. One leg forward, one trailing. With feet in
contact with floor stretch trailing calf muscle by leaning forward.
- Quadriceps stretch. Stand on one leg right hand grips left foot
and pull up to bottom. Change legs.
- Shoulder joint stretch. Arm and palm of hand in contact with arm
horizontal. Feet parallel to wall rotate body trying to get
shoulders at right angles to wall or beyond.
- Triceps stretch.
- Sit in kneeling position, feet tucked under bottom with toes
pointing outwards in breaststroke kick position. Lean back, try to
get shoulders on floor and hold.
- Left arm over left shoulder, right arm up back, clasp hands and
hold for 15s. Repeat with right arm over right shoulder etc.
Some Strength Exercises (7 minutes)
- Leg lift.
- Sit ups (Abs).
- Press ups.
- Cat arching.
- Alternate leg lift.
- Plank.
- Leg lateral raise
Circuit (Short – Strength & Cardiovascular) 30's per Exercise 3 Times through 10 Minutes
- Skipping
- Dips
- stride Jumps
- Squat Thrusts
- Sit Ups
- Press Ups
- Burpees
- Cat Arching
- Running on Spot
- Knees Up
- Run Wall to Wall – Touch Floor
Plyometrics (7 minutes)
- Passing Medicine Ball Around Circle
- Medicine Ball Games
- Medicine Ball Exercises Throw To One aAnother
Swiss Ball. (5 minutes)
- Exercises To Develop Core Strength
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