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SET 2 Exercises
warm up first ....
Core Strength
Using 2 house bricks, 2 bags of sugar or similar!
One brick in each hand -
Slowly raise both bricks to side to form crucifix - hold for 10 seconds slowly lower - repeat x 5
Raise bricks from waist to chest - folding at elbows - and lower - repeat x 5
Raise one brick with left hand to crucifix, hold for 10 seconds, then circle over head and pass to right hand above head and lower in circle to crucifix, hold for 10 seconds, circle down to waist. Repeat in other direction - all x 5.
Place brick on floor and sit on a chair - brick between feet - raise knees holding brick between feet. Hold for 10 seconds - lower. x 5
Lift brick by bending knees to straight position. Hold for 10 seconds - lower. x 5
Jumping
Spot hopping - balance on each spot (or piece of cloth) for 5 seconds on one leg.
Jumping over hurdles 2 feet together - make a course of 5 obstacles each getting higher and starting with a line. jog between each rep.
10 x star jumps - jog
10 x spotty dogs on the spot - jog
10 x squat thrusts - jog
10 x push ups - jog
Agility (and aerobic)
Lay out a square - obstacle for each corner about 5 metres. Jog 2 sides then make a fig of 8 pattern around obstacles (don't wear out the lawn!):
Jog 2 sides
diagonal side steps
jog 1 side
diagonal side steps
jog 1 side
diagonal carrioca
jog 1 side
diagonal carrioca
jog 1 side
diagonal roll around in centre
jog 1 side
diagonal roll around in centre
jog 1 side
diagonal reverse pivot at centre
jog 1 side
diagonal reverse pivot at centre
rest for 1 min then repeat. all x 3
with a ball
one bounce to self and split step retrieve. x 10
throw ball over head turn and retrieve one bounce. x 10
Roll ball forward - run after and retrieve. x 10
Lay out a line of 5 obstacles 1 metre apart. Dribble the ball around the obstacles using both feet and return to start. x 3
Same but bounce ball as you side step in and out. - repeat using left hand only - repeat using right hand only. Repeat all backwards.
20 toe taps on the ball alternate feet.
Hold ball between legs one hand behind, one in front - without dropping ball reverse hands 10 times.
Throw ball up and clap 10 times. x 5.