Velocity training session

VELOCITY TRAINING SESSION

WARM UP:
In a pitch if it is possible:
-Run during 7 minutes
- Running touching your foots with the gluteus
- Rotate your arms, ankles and knees

DEVELOPE OF THE SESSION:

When we are in the pitch:

- Do three springts of 50 metres, with a rest of one minute between each springt, you should breathe in the right way. I let you here a link that explains how to breathe when we run

https://www.youtube.com/watch?v=jWLjWDLr830

-In a space of 10 metres, run from one side to the other in the least time possible, ten times

- To finish the session run 100 metres in the least time possible (x2)

COOL DOWN:

- Stretch as better as you can with exercises focused in the legs, if you want do some arms´stretching, it´s better

Vertical jump session

VERTICAL JUMP SESSION

WARM UP:
 We should go to an indoor place
-Run during seven minutes
 Then, in a 10 metres place;
-Move our arms in circles to both sides
-Do a squat every two steps along the 10 metres(x2)
-Springting from one side to the other (x2)

DEVELOPE OF THE EXERCISE

We should be under a basket, and the arms making an angle of 180º with the legs, start jumping trying to touch the net, or the ring if you can. We jump 20 times in each serie and it depends on  you how many series do you want to do, I recommend at least 4 series

Another exercise it´s called burpee. I let you here the link that will show you how to do a burpee in the correct way

https://www.youtube.com/watch?v=Uy2nUNX38xE

COOL DOWN
-If you want to forget about stiffness, ask to partner to take your legs making a 90º angle with the body, and make circles with the legs

Flexibility session

FLEXIBILITY

WARM UP
We have to go to a spacious place.
-Running during 5 minutes

Then, in 10 metres we should:

-  walking, give two steps, after that we take our knees and take it to the chest, we do this until we arrive to the end(10 metres) with differents legs
- when we come back, give two steps and take the foot to the gluteus
-Rotate our arms in both directions
-Rotate our wrists, and ankles

DEVELOPE OF THE EXERCISE

We sit on the floor and we stretch our legs. With the back making an 90º angles with the legs ask for help to someone to push you in the directions of your legs, when you feel pain stop in that position for 5 seconds. We repeat this exercise five times, depending on your flexibility

COOL DOWN
-We ask to our partner to make a smooth and quickly massage on our legs, relaxing our calves
-We do the common stretching exercise to cool down

Smartphones apps

There are many apps to make easier the training session.
 The one I like tyhe  most is called "Reto deportivo de 30 dias" it has many things inside this app, from new exercises to increase any type of movement until graphycs that show us what we have done during this period

Another app that is quite usefull is "Podometro" this app show us how many steps we do on the way, also the time you take to do it.

PE training camp

In this blog I'm going to explain a training sesion of six weeks, in which I will show you by exercises written in this blog, some links to YouTube videos or any pages, how to increase your vertical jump and flexibility. Ifyou have any question please leave it on the comments