Here’s a 15-minute workout for enhancing flexibility through targeted stretching exercises. Incorporating these four stretches into your routine will help to increase your range of motion and overall flexibility. From a hamstring stretch against a wall to a quadriceps stretch, calf stretch, and adductor stretch, each exercise is designed to target key muscle groups, promoting…
Warming-up (RAISE) Raise: Rope-skipping 300x Activate & Mobilize: High knees Heel kicks Dynamic stretching: open knees, close knees, side leg kicks, straight leg kick Potentiate: Step lunges Squat jumps Programme Rest: 60 seconds between exercises. 45 seconds in between sets of 1 exercise. Split Squat | 10-15kg | 2x 8 reps per side | Slowly…
Rest 10 seconds between each exercise: 20 sec – Jump Rope Regular Bounce 20 sec – Jumping Jacks 20 sec – Jump Rope Regular Bounce 20 sec – Air Squats 20 sec – Jump Rope Regular Bounce 20 sec – 10 Push-ups 20 sec – Jump Rope Regular Bounce 20 sec – High Knees 20…
0:08: 2 cones | push outside left foot – push inside left foot – drag past cone left foot – drag back right foot – push outside right foot – push inside right foot – drag past cone right foot – drag back left foot. | 1 minute without stopping – 30 seconds rest. Repeat…
Laces left – Laces right – Laces left – Laces left – Laces right – Laces left – Laces right – Laces right 1:16 Laces left – Laces right – Inside left – Inside right 2:02 Inside left – Inside right 2:45 Laces left – Inside left – Laces right – Inside right 3:29 Laces…
Exercise 1: Pogo jumps 2 x 20s (warming-up). Exercise 2: Squat pulses 2 x 10s (warming-up). Exercise 3: 2 cones. Stretch high with extended calves, next from jump from outer foot with 90 degree turn to other cone. 10 reps per direction. Exercise 4: 3 cones in 90 degree angle. Jump on 1 leg from…
Warming-up Runs Dynamic stretching Ladder exercises Inside – outside going forward Roll – outside going forward Step – touch – step – touch going forward Cone exercise 1 cone: triangles around with roll – pull – push outside foot 1 cone: squares around with roll – pull – push outside foot – push sole forward…
Plyometric workout Pogo jumps x 10 Single leg pogo jumps x 10 each leg Forward hops (both legs) x 10 A-skips x 10 each leg Lateral A-skips x 5 each leg Jump squats x 5 Jump lunge squats x 5 each leg Lunge to knee drive x 5 each leg Toe taps on a step…
N’Golo Kanté is widely regarded as one of the best defensive midfielders in the world, known for his exceptional reading of the game. There are several reasons why Kante’s reading of the game is considered to be excellent: Anticipation: Kante has an incredible ability to anticipate the movements and intentions of opposing players. He possesses…
