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

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.

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.

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.