PHYSICAL PREPARATION FOR YOUTH SERIES TABLE 1 CURRENT MEDIA Preparatory or heating 1 P. P. Mov. Running slowly.

Lift knees alternative without reaching the horizon tal. Time: 20 seconds. 2 P. P. Mov. Running slowly. Lift your heels back alternative. Time: 20 seconds. 3 P. P. Mov. Running slowly. Alternative extension of the legs forward. Time: 20 seconds. 4 P. P. Mov. Running slowly. Stop with your feet together, squat, and repeat fol low the race. Three times normal speed. Three times faster pace. 5 P. P. Mov. Walking. Trunk bending down, dropping it freely and arms, keep goin g and repeat. Three times normal speed. Three times faster pace. 6 P. P. Mov. Running slowly. Free flex the trunk at all levels. Time: 20 seconds . 10 Fundamental 1 P. P. Mov. Stand with hands on shoulders. Slow flexion extension legs with arm s up. Four times. 2 P. P. Mov. Stand with hands behind his head. Throw free 15 seconds. Time: 15 s econds. 3 P. P. Mov. Running slowly. Alternative lifting knees, trying to slap below the thigh rises. Four times each leg. 4 P. P. Mov. Stand with your hands to the neck and legs open. Trunk lateral flex ion right and left. Four times each side. 5 P. P. Mov. Stand with your hands to the head of trunk lateral flexion to right and left. Four times each side. 6 P. P. Mov. Running. Alternative lifting legs, jumping and trying to touch the foot of the opposite hand. Changes in race pace increasing and decreasing every ten seconds, without ever reaching the "sprint" Time: 80 seconds. 11 7 P. P. Mov. Stand with hands behind his head. Down the trunk flexion. Four time s. 8 P. P. Mov. Lying on your back. Flexion of both knees together on the chest, le g extension and slow decline. Three times. 9 P. P. Mov. Running. Rapid flexion of the trunk and legs with their hands touch ing the ground, jumping rapid expansion in extent. Four times. 10 P. P. Mov. Sitting with hands and legs spread clavicles. Torque of trunk to r ight and left, swinging arm on the same side. Four times on each side. Relaxation movements

1 P. P. Mov. Stand with arms at the head and torso leaning forward. Arms crossed , "release" the muscle fully, leaving slightly pendulous arms while the trunk fl exes under its own weight. Four times. 2 P. P. Mov. Standing. Slow lifting arms crossed, separating the heels of the gr ound trunk flexion linking hands and legs below the knees. Four times. 12 PHYSICAL PREPARATION FOR YOUTH CURRENT SERIES MEDIA TABLE II Preparatory or heating 1 P. P. Mov. Running slowly. Lift knees alternative without reaching the horizon tal. Time: 20 seconds. 2 P. P. Mov. Running slowly on plants. Alternative extension of the legs forward . Time: 20 seconds. 3 P. P. Mov. Walking. Stop with your feet together, squat and lift arms in front , follow the race and repeat. Three times normal speed. Three times faster pace. 4 P. P. Mov. Running slowly. Elevation launch alternative heels above the opposi te arm. Time: 20 seconds. 5 P. P. Mov. Walking. Trunk bending down, leaving the arms swinging freely. Thre e times normal speed. Three times faster pace. 6 P. P. Mov. Running slowly. Freely move the trunk in all planes. Time: 20 secon ds. 10 Fundamental 1 P. P. Mov. Stand with legs apart. Trunk bending down to lift arms back. Five t imes. 2 P. P. Mov. Stand with hands behind his head. Lift knees alternative forward tr unk flexion. Five times each leg. 3 P. P. Mov. Standing. Dribble with lateral separation of the legs and arms sway ing. Time: 20 seconds. 4 P. P. Mov. Stand with legs apart and arms up. Trunk lateral flexion right and left. Four times each side. 5 P. P. Mov. Stand with your hands to the collar bones and legs open. Torque of trunk to right and left (forced movement), with swing arm on the same side. 6 P. P. Mov. Running slowly. Rhythm changes in times of twenty seconds. Twenty s econds back. Twenty seconds middle distance. Twenty seconds faster, without reac hing the maximum. Rhythms decrease in reverse. Twenty seconds middle distance. T wenty seconds back. Walking with Freedom, 45 seconds. 11 7 P. P. Mov. Sitting with legs together semiflexed. Extension of trunk and legs, raising as much as possible the abdomen. Five times. 8 P. P. Mov. Lying face down with hands resting on the ground to the height of t he clavicle. Trunk flexion ago with the help of arms€will be expanded. Four tim es.

9 P. P. Mov. Running slowly. Rapid flexion of the trunk and legs, rapid expansio n, jumping up with arms spread. Thirty seconds, four jumps. Relaxation movements 1 P. P. Mov. Stand with arms at the head and torso leaning forward. Arms crossed , "release" the muscle fully, leaving the arms swinging freely while the trunk f lexes under its own weight. Four times. 2 P. P. Mov. Standing. Slow lifting arms crossed, separating the heels of the gr ound trunk flexion linking hands and legs below the knees. Four times. 12 PHYSICAL PREPARATION FOR YOUTH CURRENT SERIES MEDIA TABLE III Preparatory or heating A slow race. Time: 30 seconds. 2 P. P. Mov. Running slowly. Lift knees alternative to horizontal. Time: 20 seco nds. 3 P. P. Mov. Running slowly. Lift your heels back alternative. Time: 20 seconds. 4 P. P. Mov. Running slowly. Alternative extension of the legs forward. Time: 20 seconds. 5 P. P. Mov. Running slowly. Alternative lateral separation followed by extensio n legs. Time: 20 seconds. 6 P. P. Mov. Walking. Squat with arms extending to the front. Four times. 7 P. P. Mov. Walking. Trunk bending down, trying to touch the ground with his ha nds. Four times. 8 P. P. Mov. Walking. Torque of trunk to right and left on the lead leg. Twice e ach side. 9 P. P. Mov. Jogging. Jump, raising one knee, flexing the thigh on the chest. Th ree times each leg. 11 Preparatory or heating 1 P. P. Mov. Stand with legs apart and arms outstretched. Twisting left and righ t trunk flexion followed down, trying to touch each foot with the opposite hand while the other rises. Four times on each side. 2 P. P. Mov. Lying on your back with hands behind their heads. Elevation of the legs together and bending them over his chest. Elevation and extension. Four tim es. 3 P. P. Mov. Mov. Carrera. Stride very low: 30 meters short Stride: 30 meters Re peat twice. 4 P. P. Mov. Stand with legs apart and arms up with hands clasped. Trunk lateral flexion right and left four times each side.

5 P. P. Mov. Stand with legs apart and hands behind his head. Torque of trunk fl exion followed by the thigh down on the same side which, in turn, will bend on t he leg. Four times each side. 6 P. P. Mov. Jogging. Increase the pace for ten seconds. Jogging, gradually incr easing the pace for eight seconds. Slow run for ten seconds, accelerating pace f or four seconds, rest of pace to get back to the original air. 7 P. P. Mov. Lying face down with hands resting on the ground to the height of t he clavicles. Trunk flexion ago with the help of arms, which extend as much as p ossible. Four times. 12 8 P. P. Mov. Sitting with legs together and bent and hands behind his head. Trun k bending down four times. 9 P. P. Mov. Jogging. Jump with your legs together, bending them over his chest. Four jumps. 10 P. P. Mov. Sitting with legs spread and bent. Trunk extension as much as poss ible by raising the abdomen. Four times. P. 11 P. Mov. Standing. Alternative lifting legs, trying to touch the foot of th e opposite hand (rapid movement). Five times each side. P. 12 P. Mov. Carrera slow. Change of pace without moving from middle-distance s peed. Sixty seconds. Relaxation movements 1 P. P. Mov. Standing. Slow lifting arms crossed, followed by flexion of the tru nk and legs, linking hands under the knees. Five times. 2 P. P. Mov. Standing. Lift up slowly, breathing, letting them fall freely, cros sing in front of the chest, while bending the trunk down. Five times. 13