HI
Saturday, 17 July 2010
Hello . LOL .Carmen said th previous post was too short . So she ask me post th warm-ups . Cause you guys need to memorize also ^^ Those in [red] are like instructions like that . Kay .
A.Jog
- Up & down 6 times
- Move the joints
- Heartbeat should increase
- After 2 laps , slowly increase the speed , pick up pace & develop into a run by 6th lap .
B.Stretches
Standing
1. Head tilts with pressure [Neck flexion & extension]
2. Arms cross-up [Thoracic spine & shoulder exercise]
3. Arms cross-back [Triceps stretch]
4. Arms cross-front
5. Arms cross-behind (straight)
6. Pull your hand in (point down) [Wrist & finger stretch]
7. Pull your hands in (point up) [Wrist & finger stretch]
8. Side bend using wall [Side trunk stretch]
9. Standing twist [Thoracic spine & rhomboids stretch]
10. Perpendicular to the floor [Advanced thoracic spine mobility]
11. Pull yourself [Posterior shoulder & thoracic spine stretch]
12. Pull your toes in [Quadriceps stretch]
13. Lunges - front [Hamstrings stretch]
14. Lunges - back [Adductor stretch]
On the floor
1. Ball [Upper back stretch]
2. Body Twister [Spine stretch]
3. Body Lizard [Spine stretch]
4. Cross Over [Quadrates lumborum stretch]
5. Stretch Out Your Legs - Toes In [Calf stretch]
6. Stretch Out Your Legs - Toes Out [Thigh stretch]
7. Stretch Towards Your Legs [Hamstring stretch]
8. Butterfly [Adductor stretch]
9. Ankle Rotation [Ankles]
C. Movements
1. Stretch all the way up [Slowly walk to the half line , Walk back]
2. Side step facing right [Shoulders & knees point forward , look in front. Walk back]
3. Side step facing left [Shoulders & knees point forward , look in front. Walk back]
4. Dancing step facing right [Shoulders point forward , look in front. Walk back]
5. Dancing Step facing left [Shoulders point forward , look in front. Walk back]
6. Knee lifts [Swing your arms up. Take small steps . Walk back]
7. Kick the floor [Swing your arms. Kick the floor back]
8. 3 Step jump [Stay in the air as long as you can . 3 step jump back]
9. Hopping [Stay in the air as long as you can . Hop back]
10. Run [Should not be tiring. Stretch your legs . Run back]
11. Hang & sprint [Land & move off quickly. Walk back]
12. Hop on the spot & sprint [Land & move off quickly. Walk back]
13. Knee lifts on the spot & sprint [Land & move off quickly. Walk back]
D. Individual Ball Work
Partner(Ball) | Partner(Exercise)
1. Tapping | Blinking stars
2. Smacking | Pitter patter
3. Figure 8 | Static hold [Will change during tournament]
4. Swop | Static hold [Will change during tournament]
5. Rainbow | Squats
E. Pair Ball Work
Almost Stationary
1. Chest pass [Hard]
2. Right hand shoulder pass [Hard]
3. Left hand shoulder pass [Swing]
4. Straight high lob [Get under the ball & jump]
5. U-shape lob [Get under the ball & jump]
6. Right side bounce [Bounce into the space in front , make the person move a little. Pass should be low]
7. Left side bounce [Bounce into the space in front , make the person move a little. Pass should be low]
8. Underarm [Aim for the stomach]
9. Overhead [Stretch . Should not jump]
Moving
1. Pitter patter straight , drop , high [Must leap. Must grab. Must be to the max of the person]
2. Hi drop [Butt must go down]
3. Random hooks & snatches [Throw anywhere in the small space]
4. Anywhere ball .
5. Straight pass down the court , running [2 hands]
6. Straight pass down the court , running [1 hand]
7. Highest point down the court [2 hands]
8. Highest point down the court [1 hand]
9. Zig zag down the court [2 hands]
10. Zig zag down the court [1 hand]
F. Ball Drill
1. All in [Each person do twice for each side is enough]
(a) Highest point
(b) Single dodge
(c) Double dodge
(d) Roll
(e) V-lob
2. Square
3. 3 points .
-END-
It is like finally type finish . Hope you can understand what I'm typing :X haha . kk . that's all . goodbyeeeee .
- Joanna :DD
Labels: Jiayouz in memorising . KEKEKE