UNIT 1-5 WEEKLY BENCHMARK EXERCISE SUGGESTIONS
UNIT 1-5 WEEKLY BENCHMARK EXERCISE SUGGESTIONS
Stretches:
Grip:
1 Hand Doorway Hang - 3 x 60 sec each hand
1 Hand Doorway Rows - 3 x 10 each hand
Fingertip Planks - 3 x 30 sec
Wring the Towel (Dry) - 3 x 60 sec
Broad-Jump:
Single Leg Squat - 3 x 10
Depth Jump to Long Jump - 3 x 10
Max Broad Jump - 10
Vertical-Jump
Depth Jumps to Long Jump - 3 x 10
Med Ball Toss - 1 x 8--10
Max Vertical - 1 x 10
Stretches:
Grip:
1 Hand Doorway Hang - 3 x 60 sec each hand
1 Hand Doorway Rows - 3 x 10 each hand
Wring the Towel (Dry) - 3 x 60 sec
Week 1
5 x 1st Turn R - 30-sec rest
5 x 1st Turn L - 30-sec rest
2 x 5x5x5 - 1 min rest
Week 2
5 x 2nd Turn R - 30-sec rest
5 x 2nd Turn L - 30-sec rest
2 x 5x10x5 - 1 min rest
Week 3 & 4
5 x 5x10x5 R - 60 sec rest
5 x 5x10x5 L - 60 sec rest
5 x 40 - 2 minutes rest
EXTRA READING 1
EXTRA READING 2
EXTRA READING 3
EXTRA READING 4
References:
Williams, M. (2021, March 9). Does practice make perfect? How to practice and succeed in life like the best athlete in sport. Psychology Today.Com.
https://www.psychologytoday.com/us/blog/how-athletes-are-made/202103/does-practice-make-perfect