SIT-UP
-Lie on back with knees bent.
-No jerking or twisting movements for beginners.
-Breathe comfortably throughout the exercise.
-Don’t pull on your head when doing the exercise.
-Keep your chin off your chest, aim to keep your upper spine straight (neutral).
-Finish off by stretching out the abdominals to release the tightness and prevent shortening of your muscles.
Sit Up
Shuttle Run
– One of the best ways to improve your turns is simply to practise them as often as needed!
– Practise sprinting and turning – you may shorten the distance between turns to 5m as the emphasis here is the technique in turning
– Keep the number of turns low to avoid dizziness.
Shuttle Run
Standing Board Jump
– Start with easy exercises and develop in intensity and complexity.
– Shock and higher intensity plyometrics (e.g.,Depth Jumps) should not be used during periods when the training volume is high.
– Recommended frequencies therefore range from 1session per week (low intensity work with beginners) to 3 low intensiy sessions per week in an experienced performer.
Standing Board Jump
Chin Ups
Common Back Exercises
- Lat Pulldown
- Seated Row
- Chin-up Trainer
- Assisted Chin-up
Arm Exercise
- Bicep Curls
Chin Ups
2.4 km Run
– An alternative form of Interval Training will be to run based on distance rather than time. Distances ranging from 150- 800 m.
– Example, using your 2.4km run timing as a goal and divide by 6. This would be what you will be aiming for 1x400m
distance. E.g. You want to achieve 9:30mins for your 2.4km test. Therefore, your aim would be to complete 1x400m in
1:35min.
– Start off with 4x400m with a run-recovery ratio of 1:2 (e.g. Run 1:35 min, rest 3:10).
– Gradually increase the sets or distance. You can also manipulate the recovery to make it more intensive, i.e. 1:1 (e.g. Run 1:35, rest 1:35).
2.4 km run
ivan SMART 
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