Here is the 3rd Strength and Conditioning Set from Head Coach Ralph Hydes:
Always start with a warm-up which can be some low intensity exercises such as jogging on the spot, low intensity star jumps, jumping side to side, heel kicks, high knees and some light jumps on the spot for 30 seconds each. Then repeat these exercises again but picking up the intensity on each. Perform some dynamic stretches (stretches with gentle movements) and some mobility exercises. You could also go for a light 10-minute run or a 10-minute cycle beforehand.
Once you are warmed up make sure that you have sufficient space around you with good lighting, well ventilated and have a mat, towel and a drink to hand. I would also always recommend that you do the exercises wearing adequate shoes.
Perform 3 sets of the following exercises. Concentrate on form rather than how many you can do but still count how many you are doing so you can compare in future rounds or occasions you perform this set. This will give you a target and also highlight if you are getting fitter on each exercise.
Perform as many reps in a minute for each exercise. Keep good form. Take one-minute rest between exercises. When you repeat the exercises in the future try cutting the rest down in 15 second blocks until you can go through all the exercises without any rest.
- Squat Thrusts
- Mountain Climbers
- Sit – ups
Record your scores for each exercise and repeat in 4 – 6 weeks’ time to see if you have improved your fitness.
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