Then walk your hands out to again and repeat. Stand with your feet slightly wider than hip-width apart. Looking straight ahead and keeping your back straight, bend your knees to drop down. Make sure your weight is on your heels and not on your toes. Start in a press-up position. While maintaining this position, press your right heel backwards until you feel a stretch in your calf. Hold for one second, then switch and press the left heel backwards. Stand on your left leg and swing your right leg, progressing to a full range of motion for both side-to-side and front-to-back swings.
Standing with one foot placed in front of the other, lift your arms out to your sides to shoulder height and rotate your upper body from side to side. Jog ten metres, then take as many steps as possible in the next ten-metre interval. Then jog another ten metres and repeat. You can do this through static stretching, which means you slowly stretch a muscle for at least 30 seconds until you feel resistance, but not pain.
If you feel any pain, stop! Sign up for our daily newsletter Newsletter. Nick Harris-Fry 9 Nov Jogging Time 2min Jogging across the pitch will increase blood flow to your muscles and bring your heart rate up. Dynamic running 5 mins Markers at 10m intervals.
Split players into 2 lines. Do 2 circuit for each of the following 1. Jog in all the way. Sideways facing to yellow marker, sideways back to back to red marker 3. Forwards to yellow, and backwards to red.
High knees, heel flicks 5. Inside leg lunge, outside leg lunge 6. Jog , sprint. Jog , sprint, header at final yellow marker.
Should last 5 minutes. Tiki taka passing 5 mins Tiki taka , 4 groups of 3 or 4 players in the grid. A passes to B and moves forward to receive Bs layoff. B replaces A or joins back of queue. A passes to C and follows pass. C receives from As pass and plays long back to new A. C becomes new B. Play for 5 minutes.
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