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Page 1

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Warm Up:
A warm up should be aimed to reduce muscle stiffness. Warming up should consist of:
5 to 10 minutes jogging - to increase body temperature.
10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness.
10 to 15 minutes general and event specific drills - preparation for…

Page 2

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In one quick succession bring one foot onto the bench, before joining the other foot up. Then step down
onto the floor, one foot after the other.

Main Muscles Working:

Gluteus (bottom)
Hamstrings
Quadriceps

Safety Rules:
Hands flat on the wall ­ stop head hitting the wall
Put whole foot…

Page 3

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Lunges - Legs
Stand with feet together and move one leg in front of you. Slowly lower your knee towards the ground
so your body is in a lunge position. Make sure your knee is above your ankle, keeping it at a 90 degree
angle. Pushing from the heel slowly…

Page 4

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Make sure your feet are hip width apart. Bend at your elbows and lower your upper body down towards
the floor until your arms are at about a 90 degree angle. Make sure you keep your back close to the
bench. Once you reach the bottom of the movement, slowly…

Page 5

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Be in a large space- don't be near any walls where you could bang your head, any equipment or
any people who you could injury.
Wear trainers or sensible shoes so you don't slip on the floor

Equipment: Mat

Number of people required max: One person




V sit ups ­…

Page 6

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Use dumbbells that weigh less than 1 lb. This will put less strain on the arm joints and muscles. Both
dumbbells should be the same weight to keep the resistance balanced. Hold the weights in your hands
positioned slightly in front of your body. The palms, and the weights, should…

Page 7

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Cool Down - make sure everyone has:
1. Recorded pulse rate.

After:

A cool down should be aimed to help muscles relax. Cooling down should consist of:

5 to 10 minutes jogging/walking - decrease body temperature and remove waste products
from the working muscles i.e. lactic acid.
5 to 10…

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