Shuttle Run
Instructions
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Start with your dominant foot in front and your knees bent and body leaning forward
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Once given the green light, sprint for 10 meters and change direction and sprint again for another 10 met
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As you reach for the object, your body should be turned sideways and ready to sprint off again
2.4km run
shuttle run
pull-ups/
inclined pull-ups
sit and reach
standing broad jump
sit-ups
overview
BEFORE YOU GO...
We deem it important that you know exactly what you're doing and which muscle it is you're exercising every step of the way, so please refer to the image below.
from www.britannica.com
Warm-up Exercises
Leg Up Hamstring Stretch
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Lie flat on your back with the sole of your foot touching the floor
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Lift your right leg in the air
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It is alright if you are unable to straighten your legs but your flat surface of your feet should be facing the ceiling
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Slowly straighten the legs as much as possible
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Repeat with left leg
Primary muscle: Hamstring
Type: Stretching, Isolation
Standing Hip Flexors
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Start with your forearms and toes on the ground
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Your elbow should be directly below your shoulders
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While looking at the floor, keep your body straight and stiff
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Maintain in this position for the specified time
Primary muscle: Quadriceps
Type: Stretching, Isolation
Toes Reach Stretch
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Sit on the floor
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Straighten both of your legs
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Bend your left leg such that the sole of your left foot is touching the knee of your right leg.
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Attempt to reach your right leg using your right hand
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Stretch for the specified duration and repeat with your left
Primary muscle: Hamstring
Type: Stretching, Isolation
High Knee Lifts
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At a running speed, lift your knees as high as you can
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Try to focus on lifting your knees as many times a possible
Primary Muscle: Gluteus Maximus, Quadriceps
Secondary Muscle: Rectus Abdominis
Exercises
Heel Kicks
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Kick your right buttock with your right heel
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Repeat with your left
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Do it as fast as possible and focus on kicking your butt as many times as possible over a short distance
Primary Muscle: Quadriceps, Hip flexors
Secondary Muscle: Hamstring
Short Sprints
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Run at your fastest speed over the specified distance
Primary Muscle: Quadriceps
Secondary Muscle: Hamstrings, Gluteus Maximus
Bounding
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While hopping, push strongly off the ground to cover as much distance as possible with each jump
Primary Muscle: Quadriceps, Gluteus Maximus, Hamstrings
Secondary Muscle: Rectus Abdominis