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HOME WORKOUT GUIDELINES
Each workout will include:
Warmup - Stretching & Light Cardio
Heading, Trapping, Passing, Agility (Ladder)
S&C - Upper Body Workout
S&C - Leg Workout
S&C - Core/ABS Workout
Technique/Ball skills
3 S&C sets per workout
Warmup - (10 mins)
Stretching - upper body, trunk, legs
Shuffle Set - side shuffle, forward crab, backward crab
Agility drills - ladder
2. Head-Trap-Pass (HTP) -
Heading/Trapping (via wall or w family member) - head high balls & bouncing balls, trap with thigh, side foot or chest
Passing (wall drill or w family member) - short pass, long pass
3. S&C - Upper Body - e.g. push ups, dips
Abs - e.g. Crunches, Leg lifts, russian twists
Legs - e.g. Squats, Stepups, burpees
4. Ballwork - (either on-th-spot, in square box setup or 12-15m line drill)
do at least 5 dribbling drills, each 50 times (25 left, 25 right)
5. Cardio/S&C - (20 mins)
Run with Interval or Long Run
or Tabata (8 exercises, each 30 sec, 3 sets)
or Skipping (10 mins)
or HomeCourt App (4-5 exercises, each 60sec, 3 sets)
TYPICAL 3 DAY OWN SCHEDULE (APRIL 2020)
TYPICAL 3 DAY OWN SCHEDULE (APRIL 2020)
Exercise Ideas
Exercise Ideas
28/04 e-cca meeting minutes! thankyoufeliciaweloveyousomuchteehee<3
Abs
- flutter kicks
- crunch - a lot of variations such as on floor, bicycle crunch, leg up straight, leg bent, in between legs touch heel
- in and out
- heel touch
- russian twist
- cross leg crunch like star n r hand touch l leg vice versa
- glute bridge (quads abs glutes)
- spiderman plank - adaptation if mountain climbers (abs n leg)
- plank butt kicks
- plank jacks
Arm
- pushup
- the rope resistance band thing for using inclined push up
- chin ups
- that band thing
Legs
- squat - legs shoulder width apart or even wider, nearly 90 degrees, balanced w hand in front, lower quads
- narrow squat is harder for balance (upper quads)
- lunges - head shouldnt go pass knee to prevent injury, if feel pain on knee stop n try reverse lunge
- reverse lunge - less stressful for knee joint, more controlled n less stressful
- donkey kicks - good for hamstrings, leg bent go up maintain 90 degrees, leg wide apart so kicks go up. if knee close knee will go sideways (kneeling on floor)
- knee hugs - low intensity
- or the elbow knee thing we do during warmups
- butt kicks
- side lunge - abductor, wide feet, toes aim straight ahead
- high knees - individual or double leg hop up tgt
- jumping jacks - for variations leg can cross so u dont get bored
- burpees but dont jump (jump is for calves) so u focus on the quads
2 abs 2 leg 1 upper body 30 sec each exercise 3 sets 1 min break
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