Stand with feet shoulder width apart. Keep the back straight at all times. Swing your arms from upright down the side of your body and back up so it brushes the ear in a smooth action do 5 repetitions. Side/Front Crossover – Swing both arms out to your sides and then cross them in front of your chest. Do 5 repetitions. Hip circles and twists – With your hands on your hips and feet spread shoulder width apart, make circles with your hips in a clockwise direction for 5 repetitions. Then repeat in a anti clockwise direction. Extend your arms out to your sides, and twist your torso and hips to the left.
Then twist your torso to the right, do 5 repetitions. Half Squat – Stand tall, holding your hands out in front of you for balance. Now bend at the knees until your thighs are parallel with the floor. Keep your back straight throughout the movement, and look straight ahead. Make sure that your knees always point in the same direction as your toes. Once at your lowest point, fully straighten your legs to return to your starting position. Repeat the exercise 5 times, making sure its controlled. Lunges – Stand tall both feet together (starting position). Keeping the back straight lunge forward with the right leg approx 1 to 11/2 metre.
The right thigh should be parallel with the ground and the right lower leg vertical. Spring back to the starting position Repeat with the left leg, 5 repetitions on each leg. During the cool down and doing specific stretches I am going to use static stretches this is because it will help cool down the body and aid in the removal of waste products such as lactic acid. All static stretches should be held for 8 seconds. Chest Stretch – Stand up, feet shoulder width apart; hold you arms out to the side parallel with the ground and the palms of the hand facing forward stretch the arms back as far as possible.
Biceps Stretch – Stand, with your feet shoulder width apart, hold you arms out to the side parallel with the ground and the palms of the hand-facing forward rotate the hands so the palms face to the rear; stretch the arms back as far as possible. Shoulder Stretch – Stand tall, with your feet shoulder width apart place your right arm parallel with the ground across the front of your chest bend the left arm up and use the left forearm to ease the right arm closer to you chest repeat with the other arm. Shoulder and Triceps Stretch – Stand tall, feet slightly wider than shoulder-width apart.
Place both hands above your head and then slide both of your hands down the middle of your spine. Side Bends – Stand with feet shoulder width apart, hands resting on the hips. Bend slowly to one side; come back to the vertical position and then bend to the other side do not lean forwards or backwards. Hamstring Stretch – Sit on the ground with both legs straight out in front of you bend the left leg and place the sole of the left foot alongside the knee of the right leg. Allow the left leg to lie relaxed on the ground bend forward keeping the back straight
You will feel the stretch in the hamstring of the right leg repeat with the other leg Calf Stretch – Stand tall with one leg in front of the other bend the leg nearest to your body, hands rested on the bent leg. Sit into the stretch and lift toes away from floor. Repeat with the other leg. Groin Stretch – Sit and ease both of your feet up towards your body and place the soles of your feet together, allowing your knees to come up and out to the side. Resting your hands on your lower legs or ankles and ease both knees towards the ground You will feel the stretch along the inside of your thighs and groin.
Make sure you do not push too far there should be no pain only a slight discomfort. Quadriceps Stretch – Lie face down on the floor, resting your forehead on your right hand. Press your hips firmly into the floor and bring your left foot up towards your buttocks Take hold of the left foot with the left hand and ease the foot closer to you buttocks Repeat with the right leg. Circuit Training This circuit is to be completed each week in addition to another training session; I am going to make each week progressively harder by increasing the time spent doing each activity.
For the first week each activity will be done for 30 seconds and each week 10 seconds should be added to the activity. I am going to put a activity were you have to work hard followed by a activity that allows for the oxygen debt to be paid back and target another group of muscles to avoid local muscle fatigue. I am aiming to increase Dynamic strength by using isotonic training as it strengthens the muscle throughout its range of movement Warm Up: A slow jog for 2 minuets and go through all the dynamic stretches. Use specific stretches to stretch the quadriceps, hamstrings, calf’s, biceps, shoulder and triceps and groin stretch.