The document outlines a series of exercises to be performed on a court or floor. It describes running exercises including running from one side of the court to the other slowly and fast, hopping with different legs, and touching the floor with different hands. It also lists pairs exercises including opening legs and having a partner try to kiss the floor, sitting and joining feet to touch the floor with knees, and stretching arms. Further exercises include rotating elbows, moving shoulders and bending joints, putting head back and moving it side to side, and lying down to perform leg lifts, pushups, reaching feet and trunk lifts.

1. 1.You will run at the middle of the coart. First you
will run from there to here (slowly) and across the
coart (fastily) 3 times.
2.You will cross the coart running slowly . When you
are run first you hop three jumps with you right leg
and in the other middle as the coart you hop with
the left leg.
3.You run slowly and you rise your ankle backward
until the middle of the coart . Then run sprint , you
repeat the process when you go back , but you rise
the other.
4.You run slowly and you rise your knee forward
until the middle of the coart , then run sprint. You
repeat the process when you go back , but you rise
the other.
5. First you run and touch the floor with the right
hand until the middle of the coart then you go back
but you touch the floor with the left hand

2. 1.In pairs you open your legs on the floor and
bought cauch their hands and when one of them is
lie-down the other try to kiss the floor.
2.You will sit on the floor and you bend you knees,
then you join your feet and you try to touch the
floor with your knees.
3.You will going you hands , cross your fingers and
strench your arms.
4.You will put your hands on the wall and push it
while you strench one leg and then change the leg.
5.You will touch the wall with a feet and then you
try to stick your body of the wall.
6.You will lie down in the floor first you up you body
and then you caught your feet with your hands and
stretch it.

3. 1.You rotate your elbow during fifteen seconds then
you change.
2.You move your showlders frontward ten times
then you move them backward ten times.
3.You bend your right knee five times then the left
one.
4.You bend your hip fordward then backward
fifteen times.
5.You put your head backward and move it to the
left and to the right five times . Then you put your
head forward and repeat.
6.For the last join mobility exercise we make the
classic.

4. 1.You will lie-down on the floor and then you up
and down your leg first the reight and then the left.
2. You will lie-down on the floor and you do push up
with an arm and then when you down you change
your arm .
3.You will lie- down on the floor and then you up
your trunk and try to touch your feet.
4. You will lie- down on the floor and then you
straight your arms and try to up your arms.
5.You will lie-down on the floor and then you bend
your knees and stick them in your chest.
6.You will lie- down on the floor and then you try to
up your trunk and stretch your arms.