———$_______. . Warmup C itioning Exercise: Wa Sooo > Suggested warm-up activities Jog in place Sootes Jog slowly in place for 30-60 seconds. Lift your knees, Rope Jumping Jump slowly for 60 seconds. Keep your elbows close to your sides. Tum the rope with small circular motion of yoour hands and wrist and jump high enough to clear the rope.Bend your neck alternately to the left, right, front, and back Hold cach position for 5 seconds and do 2 repetitions. Do not rotate your neck cach movement must be distinct. Arm and Shoulder Stretch Pelee dedeeemeeeateteds Interlace your fingers, straighten, and lifi the arms to produce strength’ stretch in the arms, shoulders and chest. Hold for 15 to 30 seconds. Do one set.amp -onditioning Exercises 41 Gently and slow! and reverse arms, Do one set. 'y pull the elbow behind the head. Hold for 15 to 30 seconds Side Stretch oe ‘ te Keep your hips facin and repeat to the right side. Do 3 repetitions on each side, ig front and bent to the left. Hold for 5 to 10 seconds ee42. Physical Education Calf Stretch esos i eping the right foot flay While standing, place your left foot near the wall. ne es ee on floor, move right leg back until you feel the stre Hold an easy stretch for 10-30 seconds Do not bounce. Stretch the other leg Chest Stretch Place flat palm of right arm Against a wal], S$ feel the stretch in your chest ‘SI Gold the stretch for 10.30 seconds Stretch the other side, : aaa OWly rotate forward until youWarrn-up Con Peercises 43 Shoulder Stretch PHM Ooo Extend your left arm in front of your body. Usin night wrist underneath and pull inward toward your body, while keeping the left arm extend. Hold for 10-30 seconds. Stretch the other side the left wrist, place the Quadriceps Stretch 7 ae ab your feel the Supporting your body with your left arm against a solid object, ¢ left toes with right arm. Pull your hee! up to your buttocks until you stretch in your thighPOSSESS Extend your arm, Using your left hand, pull your finger tips back toward your body until you feel the stretch in your forearm. Hold the stretch for 10- 30 seconds, Repeat using the other arm Inner Thigh Stretch ooo oe While seated, pull both feet inward toward the body. Grab your feet with your hands, while using the elbows to press downward slightly on the knees. You should feel this stretch in your inner thighs. Hold for 10-30 seconds.s and knees should be on the floor. Just as a fi your back up toward the ceiling and hold in place To stretch the upper b cat would do. shwoly for 10-30 5 While seated, extend the left leg in front of you. Bend your right leg, placing your right foot on the outside of the left knee, Extend your right arm behind you to support your body. Place the left arm on the outside of the right leg. Slightly twist the torso using your left arm until you feel the stretch in your side, Hold for 10-30 seconds. Stretch the other side.While seated, extend your left leg in front of you. Bend your right leg, placing the bottom of your foot on the inside of the left knee. Place your right hand on top of your left hand. While keeping the lower back straightened, reach toward your left foot. Hold this for 10-30 seconds. During this stretch, keep the foot of the straight leg upright with the ankle and toes relaxed. Repeat for the right leg. Lie on your right side. Support the head with your hand. Bend the left leg and grasp the top of your foot, Pull to ward your hip. Keep for 5-10 seconds, This motion stretches the front of ankle and the front of thigh,