1.

Fitness Tests:
1.1 Flexibility
1.2 Speed
1.3 Course Navette
1.4 Continuous running

2. Key Aspects:
2.1 Flexibility
- The key aspects to obtain the best possible performance in flexibility are: control movements,
correct posture, progressively increase elasticity and control breathing

2.2. Speed
- The key aspects to obtain the best possible performance in speed are: control your breathing,
maintain a daily training and rest routine, widen your stride when running and maintain a good
running posture (keep your back straight and your chest up, not swing the arms excessively,
bring the elbows close to the body)

2.3. Course Navette

- The key aspects to obtain the best possible performance on the Course Navette are: maintain
the ideal speed to reach the line just before the whistle sounds, that is, gradually increase the
speed so as not to tire yourself excessively, trying to save the higher amount of energy at the
beginning.

2.4. Continuous running

- The key aspects to obtain the best possible performance in Continuous Running are: run at a
uniform pace and with moderate intensity, controlling your breathing and posture at all times.
3. Main Mistakes:
3.1 Flexibility
-Stretching without warming up, making too much effort (not forcing the muscle), not
controlling the posture of the exercise and not controlling the breathing well.

3.2 Speed
-do not warm up the muscles, do not practice often, take small strides and do not control
posture.

3.3 Course Navette

-Not warming up the muscles, not being concentrated, not controlling breathing and posture,
starting the test too quickly.

3.4 Continuous Race

-Do not warm up the muscles, do not control breathing or posture, exceed speed without
keeping a continuous rhythm

4 GENERAL TRAINING PLAN FOR these 4 events

Training frequency: 4 days a week

1st Sports warm-up: (10 repetitions of each exercise)

-.Rotation of the joints (ankles, knees, hips, shoulders, wrists…)

-Heels to buttocks

- Knees to chest

-Walking rotating the arms (swimming style)

-Race on the spot and alternate running and walking (Run 5min and then walk 2min)

The exercises from 2nd to 9th will be done: 3 series of 15 seconds each exercise with 5 seconds
of rest between exercises

2nd Squats (15 repetitions)

3º Scissors squat*

4th Mountain Climber*

5th Exercise on all fours with arm elevation and opposite leg

6th Plank
7th side plank

8th Leap of the frog *

9th Jogging

10th Stretch: (15sec each exercise)

-Stretch with open legs trying to touch the sole of the foot

-Adductor stretch (butterfly posture)

-Quadriceps stretch (heels to buttocks)

-Stretch arms and shoulders

- Downward-Facing Dog Pose*