Trainning session 11/3

warming up exercises

TIMING & CONTENT

0 – 5 min: of low intensity exercise

· walking,

· jogging, …

6 – 10 min: jogging,

alternated with mobilisation exercises including

· ‘shaking the legs’… (relax)

· jogging with arm movements

· shoulders / arms together backwards & forward

· shoulders / arms alternatively backwards & forward

· billing (heel lifts)

· skipping (knee lifts) (medium and high)

· tripling (small steps on the forefeet)

· cross over

· ‘circling’ of the legs (move forwards)

· backwards running (while turning head left & right)

· backwards + deviations

· sideways left & right

· lambada left & right

· ‘grapevine’

· …

11-15 min: jogging,

alternated with moderate intensity exercises such as

· straight fore-ward accelerating (2x)

· sideways running, 1/4 turn, followed by fore-ward accelerating (2x)

· backward running, 1/2 turn, followed by fore-ward accelerating (2x)

· fore-ward running, 1/2 turn, followed by acceleration in opposite direction (2x)

16-20 min: stretching muscles

· splint

· adductor

· hamstrings

· quadriceps

P.S

· The warm up prior should be sufficient enough to raise temperatures and increase blood flow without depleting energy stores and causing fatigue.

· Main part of the training should start as soon as possible after the end of the warm up to gain the full rewards of the warm up