Sunday 13

th
July
Sunday 13
th
July
Focus : Aerobic Capacity and Flexibility
Warm up (5 mins)
5 minute jog on the treadmill at 60% of Max HR= 123

Stretching (5 mins)
Dynamic Stretches
1. Front to back leg swing: Hamstring, Glutes, Quadriceps


2. Side ways leg swing: Adductors and abductors

3. Scorpion: Lower back and hip flexors

4. Arm Swings: Chest and Shoulders
Sunday 13
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July

5. Leaps for Height: Preparation for explosive movements


Strength & Conditioning (40 mins)
Continuous Training Session:
30 minute bike ride at 77% of Max HR (220-age(15))=205 x 0.77=158bpm

Flexibility Training
30 minute PNF stretching session includes:
PNF (proprioceptive neuromuscular facilitation) techniques involve a partner actively stretching the
participant by some combination of altering contraction and relaxation of
both agonist and antagonist muscles. PNF stretching usually involves a 10 second push phase
followed by a 10 second relaxation phase, typically repeated a 3 times. PNF stretching is capable of
producing greater improvement in flexibility compared to other techniques. Its disadvantage is that,
it typically requires a partner, although stretching with a partner may have some motivational
advantage for some individuals. Examples include:

Lying Glute Stretch
Instruct participant to lie on floor or mat. Kneel beside participant. Bend participant's knee
and hip and rotate leg clock wise. Position outside of participant's knee on nearest shoulder
with participants lower leg extended under arm. Position near ankle on the participant's
opposite lower leg.
Extend or place hands on mat to each side of participant. Push participant's leg by leaning
toward participant. Repeat with opposite leg.
Sunday 13
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July

Lying Crossover Speech
Instruct participant to lie on floor or mat. Kneel beside participant. Bend participant's near
knee and hip. Place hand on outside of participant's near knee and opposite hand on
participant's shoulder.
Push participant's knee to opposite side while backing participant's shoulder down. Hold
stretch. Repeat with opposite side.


Lying Hamstring Stretch


Instruct participant to lie on floor or mat. Kneel beside participant and extend participant's
leg upward. Position back of participant's lower leg on nearest shoulder. Position near ankle
on participant's opposite lower leg.
Push participant's leg close to participants chest. Place hands on floor with arms extended
to control resistance. Repeat with opposite leg.


Lying (prone) Quadriceps Stretch (Repeat Twice)

Instruct participant to lie prone on mat or floor. Straddle participant facing toward feet.
Knee beside participant with leg extended over or just above participant's hips. Bend
participant's near knee and place hand under participant's upper leg and opposite hand on
ankle.
Lift knee and push ankle down toward hip. Hold stretch. Repeat with opposite side.

Bent Leg Groin Stretch
Instruct participant to lie on floor or mat. Ask them to place soles of feet together on floor
Sunday 13
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July
close to body with knees apart. Kneel close to participant and place hands on insides of
participant's knees.
Spread participant's legs down to sides and hold stretch.


Overhead Tricep Stretch
Instruct participant to stand or sit on floor, chair, or bench and place arm overhead.
Standing behind participant, grasp their wrist and position their forearm against upper arm.
Pull participant's elbow behind their head while keeping forearm against upper arm. Hold
stretch. Repeat with opposite arm.

Seated Biceps Stretch
Instruct participant to sit on floor or bench and place arms to behind hips. From behind,
grasp participant's wrists, positioning them downward and close together.
Continue to raise participant's arms upward behind their body. Hold stretch.

Behind Head Chest Stretch
Instruct participant to sit on floor or bench and place hands behind head, facing forward.
Stand behind participant and position leg behind their head. Place hands on participant's
elbows.
Pull participant's elbows back. Hold stretch.

Sunday 13
th
July







Recovery/Cool Down (10 mins)
Active Recovery to increase EPOC and remove metabolic by-products
Active Recovery = 5 minute walk on treadmill at 50% max HR (102 bpm) followed by a passive
recovery.
Passive Recovery = There is no need for a passive recovery as 30 minutes of stretching has already been
undertaken in this session.