- ,

-
-

( Warm Up )






5-10 2
1. (Jogging) (Body conditioning)

2. (Specific warm up)





1.




2.



3.




4.

5.


6.
7.

weight training



(Treadmill)
Body Weight
8 15

Squats 8 15


(Jogging)

( stretching )

1.
2.
3.
4.
5.
6.
7.

 (cool down)
(COOL DOWN)

5-10

( Cool down )
1.

2.

 ( stretching )
( Passive static stretching )
,
10 - 12
( Cool down)


1.

2.
3.
4. 10-30 Cool down
Warm up

5.
6.
7.
8. 2-3

9.
10.