Running to Increase Stamina
Sprint for 40 yards, then jog 40 yards.
Do this for 1 min, rest for 30-45 sec. Repeat 3 sets.
As you gain stamina, increase the duration of exercise and/or
distance of sprinting/jogging. The work to rest ratio should be
2:1. So if you work for 2 mins, you should rest for 1 min. |
Chair Position Against Wall
Place back against wall, bend legs in
a 90 degree position. Body will look like a chair. Hold this
for as long as possible (try 30-60 secs). This works the
thighs and will burn.
Start with 3 sets of 30-60 secs. Try to increase to 3 sets of 3
mins. |
Jump Rope
Find your starting point (ie, how long you can
jump before getting tired). Try to increase this weekly so you
are jumping rope 3 times as long as your starting point after 1 month. |
Calf Raises
Using a step or bleacher, position your toes on the
edge with your heels hanging off the edge. Start raising up on your
toes. Do 3 sets of 10 and try to increase to 3 sets of 30. |
Hopping - 1 & 2 legs
2 legs. Use a small cone,
jump forward / backward 20 times keeping ankles as close together as
possible. Next go side to side over the cone. Do 3 sets forward /
backward and 3 sets side / side for a total of 6 sets.
1 leg. Same as above but do only 10 total for each instead of 20. |
Crunches and Sit ups
Lie with your back on the floor and legs at 90
degree angle and ankles crossed. Start with 3 sets of 10.
Sit ups. Feet locked to floor and knees bent. Start with 3 sets of 10.
|
Volleyball
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