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Group 4 PDF

The document outlines a workout routine including a warm up, training, and cool down. The warm up consists of squats, lunges, high knees, and squat jumps. The training includes sprints, agility drills, passing and receiving drills, and shooting drills. The cool down focuses on lower body stretches.

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dynzhaa
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17 views1 page

Group 4 PDF

The document outlines a workout routine including a warm up, training, and cool down. The warm up consists of squats, lunges, high knees, and squat jumps. The training includes sprints, agility drills, passing and receiving drills, and shooting drills. The cool down focuses on lower body stretches.

Uploaded by

dynzhaa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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WARM-UP (10-15MINIT)

1. SQUAT X 3SET
2. LUNGES X 3SET
3. HIGH KNEE X 3SET
4. SQUAT JUMP X 3SET
5. WEIGHT X 3SET

REMARK (1 SET=1 MINIT=30 REPS)


TRAINING (40 MINIT)
1. SPRINT BACKPEDAL REPEATS 10 MINIT
2. SPEED & AGILITY 5 MINIT
3. PASSING, RECEIVING & MOVE 15 MINIT
a. 1st Touch On The Move 5 MINIT
b. The Passing Square 10 MINIT
4. SHOOTING SKILL 10 MINIT
a. Penalty Shooting 5 MINIT
b. Passing & Shooting 5 MINIT
COOLING DOWN (15 MINIT)
1. PNF (MORE LOWER BODY) 3 SETS

REMARK = 1 SET 15 SEC

TABLE ACTIVITY / PROGRAM (TRACK & FIELD)


100 METER SPRINT (GAME WEEK)

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