WARM-UP EXERCISES
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SKIPPING |
Basic
Standard single jumps - aim for 50 reps in a row (work up to it over multiple sessions) |
Intermediate
jogging on the spot for at least 80~100 reps in a row |
Advanced
Alternate hopping 2-3 reps on each leg then switch legs without stopping, aim for 100 reps in a row |
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BIKE RIDING
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30 minutes and/or 3-5km - on a bike path, around an oval or at local park. Find some tough hills to climb if you can.
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hold both arms horizontal to each side (make a “+” shape), then make small circles with your arms 10 forward, 10 back... rest for 10sec. Repeat 3-5 times to activate shoulder muscles. Add a small weight to each hand (something from the pantry?) for a little extra burn!
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This is a good one for down the hallway, in the garage or up/down stairs - hands and feet on ground - walk forwards/backwards like a bear - try to do as many unbroken laps forward and backward as you can from one end of the room/space to the other
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HAND/EYE
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Simply throwing / bouncing a tennis ball back & forth with a sibling or against a wall... 100 bounces/catches as quickly as possible... great for hand/eye coordination, focus and switching the nervous system on for training and games.
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CARDIO/HIIT
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RUNNING |
SPRINTING
8 sets of 20 sec sprints; 10 sec rest |
STAMINA/ENDURANCE
2k and/or 5~6 laps of footy oval... Use a stopwatch, wrist watch or ask parent to time you. Set a personal best (PB), then try to beat it next time |
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3 sets of 20 reps
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3 sets of 20 reps - bend over, legs straight, touch left hand to right foot while raising right hand straight up. Jinge at hips, keep ab muscles tight and back straight. You should feel light tension in back of legs (hamstrings).
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STRENGTH & CONDITIONING
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3 sets of 10 reps, rest 10-20 secs between each set. Toes pointed outward; weight on heels (not toes); don’t let knees collapse inwards. Squat like you’re sitting down into a chair.
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3 sets of 10 reps - forward or backward - stand on spot, big step one foot forward or backward, touch knee to floor, then stand back up to starting position. Repeat on other leg. Do on soft/carpeted floor; be careful to not bang your knee on floor too hard. Control movement down and up.
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3 sets of 10 reps, explosive jump at top of each squat movement
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Aim for 3 sets of 10 reps... drop to floor (whole body flat & face down on ground), then push upper body up with hands, jump to feet and stand up, with small jump at top. You will be puffed and you will not like these... but they are one of the best whole-body exercise movements to build endurance and explosive power - especially if you need to get up quickly after a tackle or going to ground.
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Set a target for 3 minutes, even if you rise minute per day. Planking is great for your core and your mental strength (don’t give up).
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3 sets of 10 reps - lie flat on floor, palms on floor either side of body. Lift feet, keeping legs straight, until body is making an L shape. Reverse the movement, slowly lower feet so they don’t bang on the ground. Control movement and breathing.
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4 sets of 10 reps - on hands and knees on floor - raise and hold left arm and right leg straight out - hold for 10 secs - slowly lower to ground and repeat with right arm / left leg. This is about balance, control and holding muscles under tension for extended periods. As you get better, reduce reps and increase hold time (i.e. 8 reps for 15 secs; 6 reps for 20 secs). Like the planking, see how long you can go! Write your results down so you can track your improvement.
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