Tuesday 8

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

5. Leaps for Height: Preparation for explosive movements


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

Flexibility Training

Flexibility Training
30 minute stretching session includes:
A static stretch should be held for 10 to 30 seconds at a point where you can feel the stretch but
do not experience any discomfort. If you feel discomfort, ease back on the stretch. Remember not
to bounce when holding the stretch.




1. Calf Stretch (repeat twice)
Instead of on a box, do this against a wall. Begin this calf stretch with your hands against
the wall and your leg to be stretched in front of you. Keep your heel firmly down grounded
on the ground. Move your knee forward over your toes until you feel a slight stretch in the
back of your calf.
Choose one of the prone, standing or side lying quad stretch
2. Standing quad stretch
Stand up straight, with one arm hold the ankle of the leg. Bend your left leg, bringing your
heel toward your butt, and grasp your left foot with your left hand.
3. Prone quad stretch
Repeat the same as the standing quad stretch but this time repeat the stretch lying face
down on the ground. (As shown in diagram 3)
4. Side lying quad stretch
Repeat the same as the standing quad stretch but this time repeat the stretch lying side (as
shown in diagram 4) on with your opposite hand beside your ear, straight along the ground
and the opposite leg firmly grounded on the ground to stabilize the body.
5. Seated groin
Sit down with back as straight as possible. Bring your ankles together facing inwards
towards your body in a butterfly formation. (as shown in diagram 5) Hold your feet together
with your hands and with your elbows gently push down your knees until a stretch can be
felt in the groin area.
6. Seated straddle
Sit down with back as straight as possible. Spread the legs in a V formation. (as shown in
diagram, 6) slowly bring your chest to your knees, keeping your back straight with your
arms in front of you until a stretch in the hamstrings and lower back can be felt.
7. Kneeling hip stretch
Lower yourself down on your knees, Lean forward on your palms to support your body
weight, Lift up your left knee and rest the sole of your left foot on the floor, Lift your palms
off the floor and straighten your back slowly until your upper body is upright. Place both
hands on either hip, Exhale, bend your left knee and lean forward, hold the stretch for 30
seconds.
8. Standing hamstring stretch (repeat twice)
Using a bar, or solid object such as a table top at hip height, place one ankle on top of the
bar keeping the leg straight. Maintaining a straight back bring your chest to your knees as
far as possible until a stretch can be felt in the hamstrings.
9. Alternate sit and reach
From the butterfly position shown in diagram 5, release one leg so it lays flat and straight
on the ground. (As shown in diagram, 9) from this position, maintain a straight back and
bring your chest to your knees whilst trying to reach as far possible until a stretch is felt in
the hamstrings.
10. Sit and reach
From a sitting upright position, bring your chest to your knees as far as possible maintaining
a straight back. You can use your hands to hold onto your legs or feet or pull against them,
to further increase the stretch.
11. Alternate supine hamstring
Lie on your back and bring one or your legs vertically up, keeping it as straight as possible.
With both arms pull against the back of the upper leg (where hands are positioned in
diagram 11) until a stretch is felt. Hold for 15 seconds and switch to other leg.
12. Bench hamstring stretch
Sit sideways on bench or other hard surface (such as two chairs placed side by side. Keep
one leg stretched out on bench, straight, toes pointing up. Keep other leg off of bench, with
foot flat on floor. Straighten back. Lean forward from hips (not waist) until you feel
stretching in leg on bench, keeping back and shoulders straight.
13. Alternate knee hugs
Lying flat on the floor, bend one knee to 90 degrees with the foot flat on the floor,
bend the other knee and pull the leg close to your chest. (Diagram 13) Inhale and feel your
breath expand into your lower abdomen and lower back.
14. Alternate knee overs
Lying down flat, bend on knee to 90 degrees and pull it across to the other side of the body,
rolling the hips over. (Shown in diagram, 14) Using your hand press the upper limb firmly
into the ground until a stretch can be felt.
15. Hip rolls
Lying down flat bring both knees to your chest and place your arms flat on the ground out
to either side of your body. (Shown in diagram, 15) slowing rotate the hips to move the
bent legs to either side of the body softly touch the ground on each side. Repeat 20
rotations to each side.
16. Yoga spinal twists
Sitting up right with straight legs out in front of you, hug your right knee into you then
lower your right knee to the left side of your body over your other knee and turn your head
and right arm to the right until you feel a deep stretch across the lower back. (Shown in
diagram 16)
17. Cat stretch
Lying face down bend knees and bring hands below shoulders into a table top position
(shown in diagram 17) and arch back as much as possible until a stretch is felt, hold and
then slowly release.
18. Cobra
Lying face down bring your elbows under your shoulders into the position shown in diagram
18. Keeping your forearm face down on the ground, push your chest and shoulder blades
forwards to stretch the back and hold for 15 seconds and then slowly release.
19. Pectoral stretch
Stand next to a wall, extending your arm along the wall. Rotate your body away from the
wall until a stretch can be felt in the pecs.
20. 20.
21. Tricep stretch
Standing up, bring one hand behind your back bending the elbow, and with the opposite
hand press down the bend elbow towards the ground until a stretch can be felt. (shown in
diagram 21)
22. Shoulder stretch
Sitting or standing, pull one straight arm across the body, hook the other arm over the
elbow of the straight arm and pull in towards the body until a stretch can be felt in the
shoulder.
23. Latissimus dorsi stretch
Standing up, bend forwards at the hips with a straight back, interlock hands and stretch
forward as far as possible. (as shown in diagram, 23)
24. Kneeling latissimus dorsi stretch
Do the same stretch as standing latissimus dorsi stretch, but in a seated position with knees
tucked under your body. (as shown in diagram 24)



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.