Walking

1
Walking
2
Skipping
3
Jogging
4
Walk Squats

• stand with back against the wall and legs
  approx. 1-1 ½ feet from the base of the wall
• slide back down the wall until knees are bent in
  a 90 degree angle
• hold this squatting position for 30 seconds at
  a time
• STOP this activity if pain is present

5
Jumping Jacks-Jills
6
Sit-ups Push-ups
7
Burpies

• stand up straight
• squat down, place hands on the ground should
  width apart
• at the same time, kick feet backwards keeping
  both feet together into a push-up position
• from the push-up position pull feet up to chest
  and jump straight up

8
Peg Board
9
Flexibility

• be sure not to bounce
• record down each stretch
• STOP is pain is present

10
Vertical Jump
11
Squeeze Test
12
Warm-Up

• 3-4 jogging laps (2-3 min)
• Full body Stretches (5-7 min) neck, arms,
  shoulders, legs (quadriceps, hamstrings, calve
  muscles)
• 2 logging laps and 1 sprinting lap (2-3 min)
• Warm-up should last approx. 8-15 minutes

13
Cool-Down

• 2 laps walking (2-3 min)
• While you are doing your cool-down laps it is ok
  to gently stretch out shoulder area, arms, and
  legs
• Stationary stretches arms, legs, neck,
  shoulders, etc (3-5 min)
• Cool-Down should last approx. 5-7 min