36
381 356

0:22

18. Hamstring Stretch

0:29

17. Hip Flexor Stretch

0:27

16. Gastroc Stretch

0:31

15. Quadriceps Stretch

0:24

14. Heisman Lateral Bound

0:31

1. Jogging

Warm Up 1: Jogging
Perform jogging from line to line, keeping at a slow pace, and focusing on proper running mechanics.

มุมมอง: 636

วีดีโอ

0:22

19. Groin Stretch

มุมมอง 2.2K8 ปีที่แล้ว

Stretching: Groin Stretch Sitting on the ground, bend both knees and bring bottom of feet together. With elbows on knees, press down to feel a stretch within the groin. Hold for 30 seconds, relax pressure on knees.

0:29

18. Hamstring Stretch

มุมมอง 4298 ปีที่แล้ว

Stretching: Hamstring Stretch Sitting on the ground, bring left foot in towards inside of right leg with right leg straight on ground. Keeping back straight, lean chest towards right foot, feeling a stretch into right hamstring. Hold for 30 seconds. Switch legs, bringing right foot into the inside of left leg and leaning towards left foot, again holding for 30 seconds.

0:27

17. Hip Flexor Stretch

มุมมอง 3648 ปีที่แล้ว

Stretching: Hip Flexor Stretch Keeping left foot on ground, kneel down onto right knee. With back straight, lean hips forward putting weight onto left leg and feeling a stretch into right front thigh. Hold for 30 seconds. Switch legs and hold again for 30 seconds.

0:31

16. Gastroc Stretch

มุมมอง 6168 ปีที่แล้ว

Stretching: Gastroc Stretch Standing with right leg back and left leg forward, keep right heel on the ground and toes pointed straight forward, lean into left leg, feeling a stretch in the right calf. Hold for 30 seconds. Then switch legs and perform with the left leg back, right leg forward and leaning towards right leg. Again hold for 30 seconds.

0:24

15. Quadriceps Stretch

มุมมอง 5448 ปีที่แล้ว

Stretching: Quadriceps Stretch While standing, balance on right foot and bring left heel up towards buttock. Hold this knee bent position with left hand at the ankle for 30 seconds. Do not lean trunk forward and keep pelvis, hip, and knee aligned with body.

0:31

14. Heisman Lateral Bound

มุมมอง 2.2K8 ปีที่แล้ว

Agility: Heisman Lateral Bound Start with feet together. Push off with left foot and land softly on right leg. Keeping balanced on right leg with knee bent, bring the left knee up towards your chest, grasping your left knee with right hand (Heisman position). Alternate by pushing off with right leg and continue alternating for 1 minute.

0:36

13. Quick Feet

มุมมอง 7K8 ปีที่แล้ว

Agility: Quick Feet Starting with toes pointed at the line, begin by moving left foot diagonally and forward over the line, followed by right, then left foot back and diagonally over the line, followed again by the right. Continue to move laterally along the line, moving feet quickly forward and backward in this pattern. Perform 30 seconds towards the left, and then switch to perform 30 seconds...

0:32

12. Triangle Drill

มุมมอง 2.6K8 ปีที่แล้ว

Agility: Triangle Drill Starting at the cone, sprint to the diagonal left cone, then side shuffle to the right side cone, when reaching the right cone, turn and sprint back towards the starting position. Do this for 30 seconds. Switch directions and sprint to the right diagonal cone, side shuffle to the left side cone, then turn and sprint back to starting position. When performing the side shu...

0:26

11. Scissor Jumps

มุมมอง 77K8 ปีที่แล้ว

Plyometrics: Scissor Jumps Stand with one foot forward and the other back in a lunge position. Push off and jump straight up, switching position of feet in midair. Land quietly, allowing knees to bend, and immediately push off and jump back into the air, continuing to switch feet midair. Perform repetitively for 30 seconds.

0:28

10. Tuck Jumps

มุมมอง 2.7K8 ปีที่แล้ว

Plyometrics: Tuck Jumps Starting with feet shoulder width apart, begin by jumping and bringing knees up to chest. When landing, land quietly on the ground, allowing knees and hips to bend. Go immediately into next jump, bringing knees towards chest. Repeat for 30 seconds.

0:26

9. Single Leg V Jumps

มุมมอง 2.3K8 ปีที่แล้ว

Plyometrics: Single Leg V Jumps Standing on your right foot, jump forward and to the right at a 45 degree angle. Jump back, returning to original position, then jump forward and back to the left, again at a 45 degree angle. Jump back to start position. Continue jumping back and forth for 15 seconds before switching legs. The jumps should make the letter "V".

0:24

8. Single Leg Forward Backward Jumping

มุมมอง 6K8 ปีที่แล้ว

Plyometrics: Single Leg Forward Backward Jumping Start by standing on right leg with toes pointed at the line. Begin jumping forward then backwards over the cone/line, performing task for 15 seconds on right. Switch to left foot with toes pointing towards the cone/line and begin jumping forward/backward again for 15 seconds.

0:25

7. Single Leg Lateral Jumping

มุมมอง 4.4K8 ปีที่แล้ว

Plyometrics: Single Leg Lateral Jumping Standing on your right foot, start with the line to your right and begin jumping side to side over the line. Do this for 15 seconds, then switch to standing on your left foot and jump side to side for an additional 15 seconds.

0:33

6. Plank Series

มุมมอง 3718 ปีที่แล้ว

Strengthening: Plank Series Lying on your stomach, place your forearms on the ground and tuck your toes under. Lift your hips and stomach off the ground, maintaining a straight, neutral position and keeping abdominals tight. Hold 30 seconds. Turn unto right side, with right forearm on the ground, stack feet on top of each other, lifting right hip off the ground. Keep abdominals tight and in a n...