Professional Documents
Culture Documents
Fitness Quadros
Fitness Quadros
Fitness Quadros
14wyards
ejercer C: with ball Playerwdoeswawcontinuouswjog/sprintwtowdevelopw bothwspeedwandwstaminawwhilewdevelopingwballw controlwtoo. 1wcircuitwisw3wlapswofwthewjog/sprintwcombination Goalwshouldwbewatwleastw10wminuteswofwworkw /15530wminuteswforwolderwplayers! Jogwshouldwbewsuperwslow SprintwshouldwbewallwoutwbutwnotwoutwofwcontrolJ
7wyards
7wyards 14wyards
Finish Start
ejercer A: quadro without ball w5w4wplayerswstartwwithwtheirwbackswtoweachwotherw andwfacewoutwardwtowthewleftwofwthewoutsidewcone w5wrunwtowardwandwaroundwoutsidewconewandw returnwtowthewcenterwconeJ w5wrepeatwuntilwyouwhavewgonewclockwisewaroundw thewdiamond
14wyards
Pickwupwball
Dropwoffwball
Start
ejercer B: quadro with ball w5w1wplayerwstartswaswshownwandwmoveswtowthewleftJ w5wimportantwtowleavew/drop!wthewballwoffwafterwroundingw thewcentrewconeJ 5wcontinuewyourwrunsw5wdottedwlineswuntilwyouwarewtowpickw upwthewballJ 5wdribblewthewballwhomewandwthewnextwplayerwstartsJ
Finish
7wyards
14wyards
28wYards