WORKSHEETWARM UP

WARMUP EXERCISES DRAWS

RUN

NIN

G1.In a bench you move your feet to the bend ten times.

2.You jump ten times.

3.You jump and try to touch your knees with your elbows.

4.You run and jump 360º degrees.

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 10 meters.

8.1st exercise (10 times) sprint 10 meters.

STRE

TCH

ING

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” on the floor. You put your feet together.

6.You put one leg straight and other back and you try to lie backward.

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.

JOIN

T M

OBI

LITY

We must rotate our joints:

1.Neck.

2.Shoulders.

3.Elbows.

4.Wrists.

5.Hips.

6.Knees.

7.Anckles.

8.Fingers.

SPEC

IFIC

PAR

T

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.