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Upper Body Condi2oning

3. CONDITIONING EXERCISES

Sit Ups
(Upper
Abdominals)

Transversus
Abdominis
(Abdominal)

Back Arches
(Back)
Upper Body
Condi2oning

Hip and Leg

raise
(Gluteals and
hamstrings)

Reverse Curl
(Lower
Abdominals)

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Upper Body Condi2oning

1. Sit Ups (Upper Abdominals)
n Lie on your back with your legs bent, knees together and feet at on the
oor.
n Rest your hands on your thighs
n Sit up un2l the palms of your hands touch your knees
n Return to the star2ng posi2on
n Perform the movements in a slow controlled fashion
2. Back Arches (Back)
n Lie on you front with your legs crossed at the ankles, keep your feet rmly
anchored to the oor
n Hands and arms straight out in front of you
n Raise your upper body o the oor, keep your neck in line with your spine
n Hold for one second and then slowly lower to the oor

1.SIT UPS

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2.BACK ARCHES

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Upper Body Condi2oning

3. Reverse Curl (Lower Abdominals)
n Lie on your back with your legs bent, knees together and feet at on the
oor.
n Curl up the legs and buRocks o the oor
n Return to the star2ng posi2on
n Perform the movements in a slow controlled fashion
4. Hip and Leg raise (Gluteals and hamstrings)
n Lie on your back with knees bent, feet at on the oor
n Place your hands by your side
n Raise hips and straighten one leg and hold for a second before lowering
n Repeat with the other leg

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3. REVERSE CURL

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4. HIP & LEG RAISE

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Upper Body Condi2oning

5. Transversus Abdominis (Abdominal)
n Place yourself in the kneeling posi2on with your hands on the
ground
n Hips directly above the knees
n Shoulders directly above the hands
n Keep the spine in a natural posi2on
n Relax the abdominal muscles and let the tummy sag down
n Gently pull your tummy buRon and the area below it towards
your spine
n Hold for 10-15 seconds and then relax

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5.TRANSVERSUS ABDOMINIS

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LEG CONDITIONING

2. CONDITIONING EXERCISES

1. General
Drills

4. Mul2
Gym
Exercise

LEG
CONDITIONING

2. Specic
Drills

3. Specic
Exercises

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1. General Drills
n
n
n
n

The following drills performed over 20 to 30 metres.

Start with two sets and increment in steps of 10 metres per two weeks.
When you get to 30 metres, add an extra set and start again at 20 metres.
Perform the drill, jog for 20 metres and walk back, 5 minutes recovery per
set

n Drills:
1. Walking on toes
2. Walking on heels
3. Bum kicks with high knee
4. Skip with high knees
5. Jog with high knees
6. Skips for height
7. Side strides

6. WALKING ON TOES

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7. WALKING ON HEELS

8. BUM KICKS WITH HIGH KNEE

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9. SKIP WITH HIGH KNEES

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10. JOG WITH HIGH KNEES

11. SKIP FOR HEIGHT

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12. SIDE STRIDES

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2. Specic Drills
n The following plyometric drills performed 6 to 10 2mes.
n Start with 2 sets and increment in steps of 2 repe22ons per week.
n When you get to 10 repe22ons, add an extra set and start again at 6
repe22ons.
n Perform drill, jog for 20m and walk back, 5 minutes recovery per set.

n Drills:
1. Bounds
2. Bunny hops for distance
3. Bunny hops with high knee for height
4. Single leg hop with high knee

13. BOUNDS

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14. BUNNY HOPS FOR DISTANCE

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16. SINGLE LEG HOP WITH HIGH KNEE

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3. Specic Exercises
n The following exercise performed for 30 to 60 seconds.
n Start with 2 sets and increment in 10 second steps.
n When you get to 60 seconds add an extra set and start again at 30
seconds.
n Recovery is 30 seconds between each exercise and 5 minutes per set.
n Drills:
1. Single leg squat
2. Legs forward astride squat
3. Single leg squat hops
4. Legs forward astride jump squat - swapping leg posi2ons
5. Skipping or bounce on toes
6. Running step ups onto a bench
7. Astride jumps onto a bench
8. Sideways hopping over 6" hurdle

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17. SINGLE LEG SQUAT

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18. LEGS FORWARD ASTRIDE SQUAT

Lari silang kaki. Tukar2 kaki lompat bintang

20. LEGS FORWARD ASTRIDE JUMP SQUAT
SWAPPING LEG POSITION -Squat bintang
21. SKIPPING OR BOUNCE ON TOES
22. RUNNING STEP UPS ONTO A BENCH - Lari maju
ke depan dan naik bangku serta undur..
23. ASTRIDE JUMPS ONTO A BENCH - Ada bangku
mengiring ke tepi
24. SIDEWAYS HOPPING OVER 6 HURDLE

19. SINGLE LEGS SQUAT HOPS

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4. Mul2 Gym Exercise

The following exercises performed using weights of 60% of max for the exercise - alternate with an upper body exercise.
Start at 2 sets of 10 repe22ons, increment by 2 repe22ons each week, when you get to 16 repe22ons, add an extra set and start again
at 10 repe22ons.
30 seconds recovery per rep and 5 minutes recovery per set.

n
n
n
n

Drills:
1.
Standing heel raise
Simng hamstring curls :

Duduk free tempat 2nggi

Lutut dibengkok kan.. Satu persatu.. Tukar22..
1.

Simng leg press

1.

Lying reverse hamstring curls

Duduk di atas lantai

Gunakan back
Bentuk v angkat kaki ..
Guna roller . .
Ber2arap
1.
2.

Half squats
Step Ups

Lower Leg Condi2oning

2. CONDITIONING EXERCISES

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Calf and
Peroneus
Brevis
muscles
Tibialis
Anterior
Muscles

Double foot hops

Astride jumps
Compass jumps
Rat-a-tats
Drills

Exercises
Drills

Double foot hops

Lompat setempat dua kaki

knees slightly bent

keep the feet together at all 2mes

bouncing on the toes rising no more

than 2 to 3 inches o the ground

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Astride jumps
Lompat kaki ke sisi dan rapat semula

knees slightly bent,

start with feet together,

bounce on the toes and move your feet out to each

side about shoulder width apart,

bounce on the toes and bring the feet together again,

repeat

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Compass jumps

knees slightly bent
feet together and stay on your toes at all 2mes
bounce and move your feet forward (north),
bounce and bring your feet back to the star2ng point,
bounce and move your feet to your right (east),
bounce and bring your feet back to the star2ng point,
bounce and move your feet to the rear (south),
bounce and bring your feet back to the star2ng point,
bounce and move your feet to your leo (west),
bounce and bring your feet back to the star2ng point,
repeat

Rat-a-tats

Lari setempat speed

knees slightly bent

on your toes at all 2mes

looking for speed of movement

running on the spot bringing the toes no more that 2 or 3 cen2metres o the ground.

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Tibialis Anterior Muscle (Exercises)

BERDIRI ATAS TUMIT BERSANDAR PADA DINDING

Stand one foot away from a wall

Lean back un2l buRocks and back touch the wall

Keep heels on the ground

Flex ankles so toes rise as high as possible, let the feet sink back - do not
place toes on the oor

Tibialis Anterior Muscles(Drills)

JALAN ATAS TUMIT

Perform the following drill:
nWalking on your heels

How many and how far ?
n2 or 3 sets over a distance of 20 to 30 metres

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