Hold hands out from your sides. Pedal
with your kicking foot as though pedaling a bicycle. Ten times without
losing your balance is a good start When you can pedal 50 times, you are
Fill plastic bleach containers with
sand. Put the cap on.
These exercises would be good warm-up
before your meeting begins, an ice breaker during the meeting, or as closing.
Perform these exercises within the designated time limits. Rest two minutes
between each set of exercises.
- SET 1: 8 Minutes
Fish Flops: Lie flat on your stomach,
arms and legs extended and off the ground. Rock back and forth. (2 minutes).
Grass Drill: Run in place, drop to
the ground and bounce up again. (2 minutes).
Quick Foot Knee Touch: Drop quickly
to one knee and bounce up again. Alternate knees. (2 minutes).
Rock Drill: You need a partner for
this one. Square off on all fours, locking right shoulder to right shoulder.
Try to rock your opponent back off his feet. (2 minutes).
REST TWO MINUTES
- SET 2: 6 Minutes
Crab Mirror: Two players on all fours.
One moves at random to the left, right. back, or forward. The other mirrors
(or copies) his moves. Switch leaders and repeat. (2 minutes).
Bear Hug takedown: Two players, one
standing behind the other. Player in rear grasps other player around arms
and chest and tries to pull him down. Reverse positions and repeat. (3
Sit-ups: Lie on back, feet together,
hands clasped behind head. Raise up and touch elbows to knees. Do as many
as possible. (1 minute)
REST TWO MINUTES
- FINGERS: Extend arms to the side, palms down. Quickly flex fingers by alternating
between fist and open hand position. (30 seconds)
- PALMS: Extend arms to the front,
palms down, wrists locked. Turn palms inward and outward in quick, short
movements. (30 seconds)
- WRISTS: Same position as palms (above).
Rotate wrists clockwise, then counterclockwise. (30 seconds)
- FOREARM TWIST:
Arms extended sideward
and parallel to the ground. Flex at elbow bringing tips of fingers to shoulders,
Return to starting position. Perform both palms up and palms down. (1 minute)
- SHOULDER STRETCHES: Three part exercise,
(a) rotate one arm over your head and down slowly. Repeat with other arm.
(b) Shrug your shoulders slowly in complete circle starting the movement
by moving up and back. (c) Lock your hands behind your head and pull back
slowly from shoulders. (2 minutes)