E J D
sponsored by
EJD RECRUITMENT
M C P
sponsored by
MCP
ENGINEERING
PLASTICS LTD
S & B
sponsored by
SUITED
&
BOOTED
WAGON
sponsored by
THE WAGON & HORSES PUB
DISPLAYS
sponsored by
DATAGEN DISPLAYS
AMAZONS
sponsored by
FRANK HOWARD
FUTURE
no sponsor
DISCOVERY
no sponsor
COLCHESTER
no sponsor
JUNIORS
no sponsor
SET 1 Exercises
warm up first ....
Core Strength
Using a step - small to start (100mm) - increase height (up to 200mm) for a greater work rate. Increase speed for a greater work rate. Check heart rate 80% MHR.
Facing forwards:
step up 1 foot - step down - step up other foot - step down - x 20. Jog on spot for 10 seconds.
step up 1 foot - step up other foot - step down 1st foot - step down 2nd foot. x 20. Jog on spot for 10 seconds. Repeat other foot leading.
Repeat all above facing backwards. Then repeat all 3 times. Increase speed.
Lastly - Toe taps on the step - left right left right... x 10 (20 taps)
Skipping
On the spot 2 footed - 10 x forwards. 10 x backwards.
repeat landing on alternate feet.
5 x fwd add double rope turn 5 x fwd.
Using a ball (this is the rebound test)
3 metres from a wall. Throw ball above a line at 1m and retrieve. Time for 1 minute.
Levels - below 30 - face wall ........
35 average, 40 good, 45 very good, 50 excellent
Agility
2 cones (or cloths) 1 metre apart E-W - fig of 8 fast foot movements facing N - 10 rotations one way - change direction. Fast feet.
move cones now 1m apart fwd and bwd - repeat. Fast feet.
line of 4 cones 1 metre apart N-S. Start S and progress to north and then back to south fig of 8 - so moving forwards down cones then backwards to return. Repeat 3 times. Look forward at all times.
Dribble a ball (football) around cones fig of 8.
Bounce a ball (basketball) around cones fig of 8.
Using the washing line and a ball ....
Toss a ball from one hand to the other over the line 10 each way.
Now reach up with free hand to receive at highest point 10 each way.
If you have a tree or an uneven piece of wall - toss and catch rebound from about 1m - quick reactions to catch coming back at random angles x 10.