2º handing over ofPRENIKE PROJECT

BY: Javier Muñiz Minaya

MIÑAÑA

Let’s train!Let’s train!

In this project, I’m going to tell you In this project, I’m going to tell you what physical abilities I need to what physical abilities I need to improve, and then I’m going to make improve, and then I’m going to make a three weeks planning during a three weeks planning during Christmas. I’m also going to show Christmas. I’m also going to show you motivant videos and music for you motivant videos and music for training well.training well.

I need to train different physical I need to train different physical abilities to improve them, and to abilities to improve them, and to improve my performance in the improve my performance in the sports that I practice, taekwondo and sports that I practice, taekwondo and footballfootball

1. My flexibility1. My flexibility

I train taekwondo since I was six years old,

but i've never been so much flexible, so I

need to train a lot to improve a bit.

What is flexibility?What is flexibility?

Flexibility could be defined as the capacity of Flexibility could be defined as the capacity of muscles for stretching when a joint is moving. muscles for stretching when a joint is moving.

The amplitude of the articular movements can The amplitude of the articular movements can be limited by diverse factors from structural be limited by diverse factors from structural origins, by alterations of the tissues that form origins, by alterations of the tissues that form part of the joint (inflammation, fracture or part of the joint (inflammation, fracture or degenerative illness) or because of the alteration degenerative illness) or because of the alteration of the muscles from that zone.of the muscles from that zone.

How can I improve it?How can I improve it?

Training, of course, but not in an usual way, but in a specific way. Training, of course, but not in an usual way, but in a specific way. The key is to get into a daily routine. I do about 5 minutes The key is to get into a daily routine. I do about 5 minutes everyday to maintain my overall flexibility.everyday to maintain my overall flexibility.

You need to work on your hamstrings and hip joints plus the You need to work on your hamstrings and hip joints plus the associated muscles. associated muscles.

Practice exercises that stretch these muscle groups such as Practice exercises that stretch these muscle groups such as bending down and touching your toes, pushing your knees to the bending down and touching your toes, pushing your knees to the floor whilst in a seated position, holding the splits longer each time floor whilst in a seated position, holding the splits longer each time etc.etc.

Remember stretching should only feel uncomfortable and never Remember stretching should only feel uncomfortable and never painful.painful.

In this video you can see how you In this video you can see how you should train your flexibilityshould train your flexibility

http://http://www.youtube.comwww.youtube.com//watch?vwatch?v==zyebhOpXMxYzyebhOpXMxY

2. Stamina2. Stamina

Although I have a good endurance, I Although I have a good endurance, I want to improve it, because it will want to improve it, because it will help me playing football and running.help me playing football and running.

What is stamina?

• Endurance or stamina is the ability for a human or animal to exert itself and remain active for a long period of time, as well as its ability to resist, withstand, recover from, and have immunity to trauma, wounds, or fatigue. In humans, it is usually used in aerobic or anaerobic exercise.

How to train staminaHow to train staminahttp://http://www.youtube.comwww.youtube.com//watch?vwatch?v==yRqjwsKTZDIyRqjwsKTZDI

3. My reflexes3. My reflexes

I also want to improve my reflexes, I also want to improve my reflexes, because I need them in taekwondo, because I need them in taekwondo, to evade from rivals’ kicks.to evade from rivals’ kicks.

What are reflexes?What are reflexes?

A reflex action, also known as a reflex, is A reflex action, also known as a reflex, is an involuntary and nearly instantaneous an involuntary and nearly instantaneous movement in response to a stimulus. movement in response to a stimulus.

A lot of sportsmen need them, from A lot of sportsmen need them, from speed runners, that need to start speed runners, that need to start running when they hear the starting running when they hear the starting signal, to people who practice martial signal, to people who practice martial arts, that need them to evade from arts, that need them to evade from rivals’ kicks.rivals’ kicks.

How can I train them?

Here you have a very simple but effective training that Anderson Silva, one of the world's greater fighters of mixed martial arts, uses to practice with his coach.

http://www.youtube.com/watch?v=lwkeNzW8gOg

Warm-upWarm-up

Here you have some warm-up exercises to Here you have some warm-up exercises to do before practicing any sport.do before practicing any sport.

http://http://www.youtube.comwww.youtube.com//watch?vwatch?v==5S1q6abG4AI5S1q6abG4AI

My 3 weeks planning

• I’m going to train three times a week (Mondays, Thursdays and Saturdays).

• Each time that I jump from one training, as a punishment I won’t eat nougat candy that day and I’ll put 5 euros on a tin. With the money that I’ll have saved I’ll buy an irregular shaped ball, that is useful to train reflexes because when it bounces it goes on a strange direction.

• But each week that I complete the training I will eat as nougat candy as I can.

MondayMonday

On Monday I’m going to train a bit of On Monday I’m going to train a bit of stamina, running about half an hour stamina, running about half an hour with a 1 kilo dumbbell on each leg. with a 1 kilo dumbbell on each leg. Then, I will train flexibility, touching Then, I will train flexibility, touching my toes being standing up and then my toes being standing up and then sitted (30 repetitions each one) and sitted (30 repetitions each one) and then kicking to the air 60 times with then kicking to the air 60 times with each leg, with a 15 seconds interval each leg, with a 15 seconds interval between each 20 repetitions.between each 20 repetitions.

ThursdayThursday

On Thursday I’ll train reflexes with On Thursday I’ll train reflexes with my brother: he will throw me a soft my brother: he will throw me a soft ball and I’ll try to evade from it. It ball and I’ll try to evade from it. It will take me about 20 minutes. Then, will take me about 20 minutes. Then, I’ll train flexibility as on Monday.I’ll train flexibility as on Monday.

FridayFriday

• On Friday I’m going to run about 50 On Friday I’m going to run about 50 minutes with a low pace, to train my minutes with a low pace, to train my endurance. Then, I’ll train reflexes as endurance. Then, I’ll train reflexes as on Thursday.on Thursday.

Motivation

• The motivation is really important on a sport, with a high motivation you can aspire to a higher goal than without it.

• For motivating, you only have to think on a goal (faster, higher, stronger) and, as a good technique of motivating, to listen to music while you are training and to watch motivating videos before training. I’ll recomend you some of my favourite ones.

• http://www.youtube.com/watch?v=p1GzBBaLaEA

• http://www.youtube.com/watch?v=h0tZIj2S5RY

• http://www.youtube.com/watch?v=OMemVOhSLRw

• http://www.youtube.com/watch?v=6CyaaG1HINQ

• http://www.youtube.com/watch?v=LdMPv06Rqsk