The document contains a worksheet with exercises for a warm up routine. The warm up section includes 8 running and jumping exercises. The stretching section lists 8 stretches including stretches for the hips, trunk, and legs. The joint mobility section lists 8 major joints to mobilize. The specific part section lists 8 upper body strengthening exercises.

1. WORKSHEET
WARM UP
!
WARM
UP
RU
NN
IN
G
EXERCISES
1.You move your feet the
times to the bend.
2.You jump ten times.
3.You jump and try to
touch your knees with
your elbows.
4.You run and jump 360º.
5.You run laterally and
while you cross your feet.
6.Sprint and ten skipping
up (knees up) 10 times.
7.You close your eyes and
when you listen the
whistle you rotate and go
fast 10m.
8.You are on feet and put
your feet over one wall.
!
DRAWS

2. ST
RE
TC
HI
N
G
1.”on feet” You take your
right foot and try to put it
in your hip.
2.”on feet” You put your
feet together and bend
your trunk.
3.”on feet” You put your
feet in the same line and
bend the forward knee.
4.You take your right foot
while you bend your right
leg.
5.”sit down” You put your
feet together (butterfly)
6.You put one leg straight
and other back and you try
to lie back.
7.You put your legs
straight and you try to
bend your trunk.
8.You are on feet and put
your feet over one wall.
JO
IN
T
M
OB
ILI
TY
1.Neck.
2.Shouders.
3.Elbows.
4.Wrists.
5.Hisps.
6.Knees.
7.Ankles.
8.Fingers.
!
!

3. SP
EC
IFI
C
PA
RT
1.Push up.
2.Curl up.
3.Cable fly.
4.Chest press.
5.Chin up.
6.Pull over.
7.Curl of biceps.
8.French press.
!