Warm up (5mins)

2 minutes x skipping with rope

2 x 20m side steps
2 x 20m grape vine
2 x 20m high knees
2 x 20m descend pace

Stretching (5mins)

Dynamic stretches:

20 x Single leg swings back and forth (10 each leg)
20 x Single leg swings side to side in front of body (10 each leg)
20 x Single arm forwards swings (10 each arm)
20 x Single arm backwards swings (10 each arm)
10 x One arm forwards one arm backwards
10 x Both arms swinging behind head
10 x Twisting from side to side
10 x Swinging touching alternate toes (opposite arm to leg)









Strength and conditioning (45mins)

PNF stretching

For every stretch:
First assume position of the stretch where slight discomfort is felt and hold for 10
seconds
Contract the muscle isometrically for 6 seconds while a partner/ theraband makes sure
there is no movement.
Relax muscle group and then straight away partner/ theraband is to push past the
normal range of movement for 15 seconds.
Contract the muscle isometrically for 6 seconds while a partner/ theraband makes sure
there is no movement.
Relax muscle group and then straight away partner/ theraband is to push past the
normal range of movement for 15 seconds.
Rest for at least 30 seconds before next stretch
1.22 min total

1. Hands on waist with fingers pointing towards your back. Partner then pulls elbows closer
together
2. Seated pectoral stretch
3. Lying hamstring stretch (repeat for both legs)
4. Lying quad stretch (repeat for both legs)
5. Lying gastrocnemius stretch (repeat for both legs)
6. Open arm chest stretch (arms pulled backwards and together)
7.
8. HOW DO YOU OVERLOAD STRETCHES??? add a stretch for overload










Resistance training
Load: 40-60% (light)
To be done at moderate speed
< 1 minute rest after each set

Exercise Sets Reps Load
Lat pull down 2 15 20kg
Calf raises 2 15
Chin ups 2 15 Body weight
Biceps 2 15 2kg
Deltoids 2 15 2kg
Squats with medicine
ball
2 15 2kg medicine ball
Lunges 2 15 2kg
Sit ups (with weight) 2 15 1kg
Crunches 2 15 Body weight
Push ups 2 15 Body weight
Leg raises 2 15 Body weight

Recovery/ cool down (5mins)
Passive recovery: static stretching:

Hold for 15 seconds each side

30 seconds x bend arm behind head and hold
30 seconds x stretching bent arm against wall
30 seconds x forearm stretch
30 seconds x standing quadriceps stretch
30 seconds x standing calf stretch against a wall
30 seconds x lying down hamstring stretch
30 seconds x lying down gluteal stretch