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  • FABRIGAS ACTIVITY 1-Program Design

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    Erica Fabrigas
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    This document outlines a conditioning program for table tennis with sets of exercises divided into warm-up, muscular endurance, speed/agility, flexibility, and cool down sections. The program consists of exercises like jumping jacks, running, squats, stretches, and more, performed 2 times per week for durations of 30 seconds to 2-3 minutes, with repetitions and rest periods specified for each exercise.

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    This document outlines a conditioning program for table tennis with sets of exercises divided into warm-up, muscular endurance, speed/agility, flexibility, and cool down sections. The program consists of exercises like jumping jacks, running, squats, stretches, and more, performed 2 times per week for durations of 30 seconds to 2-3 minutes, with repetitions and rest periods specified for each exercise.

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    © All Rights Reserved
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    5 views2 pages

    FABRIGAS ACTIVITY 1-Program Design

    Uploaded by

    Erica Fabrigas
    This document outlines a conditioning program for table tennis with sets of exercises divided into warm-up, muscular endurance, speed/agility, flexibility, and cool down sections. The program consists of exercises like jumping jacks, running, squats, stretches, and more, performed 2 times per week for durations of 30 seconds to 2-3 minutes, with repetitions and rest periods specified for each exercise.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 2

    SPORT CONDITIONING

    PROGRAM FOR TABL E TE


    NNIS
    S E TS DURATION FRE QUE NCY RE PS RE S T
    WARM-UP
    Leg bend 1 30 secs 2x a week 5
    Jumping Jacks 1 1 min 2x a week 20
    Arm Circles 1 30 secs 2x a week 10
    Walking 1 1 min 2x a week
    MUS CLUAR
    E NDURANCE
    Running 2 1min 2x a week 3 15 secs
    Biking 2 1 min 2x a week 3 15 secs
    Squat 2 1 min 2x a week 1 15 secs
    SPE E E D / AGILITY
    Two jumps forward, one 2 30 secs 2x a week 1 30 secs
    jump back
    Lateral lunge 1 30 secs 2x a week 1 15 secs
    Lateral jump 1 30 secs 2x a week 1 15 secs
    FLE XIBILITY
    Hamstring stretch 1 30 secs 2x a week 1 15 secs
    Shoulder stretch 1 30 secs 2x a week 2 15 secs
    Cross Over 2 1 min 2x a week 1 30 secs
    COOL DOWN
    Quad Stretch 1 1 min 2x a week 1
    Light Jogging 1 2-3 mins 2x a week 1
    Arm Rotation 1 30 secs 2x a week 2

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