Fitness Program

TYPE NAME DURATIO COUNT INFORMATION

N
-Forward -1 second for -Agility training is to
Agility Running, High- (minimum) each improve speed,
Knee drills movement explosive power,
-Jumping Jacks -20 to 30 -And 35 to coordination and
minutes 40 seconds specific sport skills

-Side Plank, (minimum) -After 20 to -Improving

each side 30 seconds coordination can help
-Balancing on -10 to 20 then change avoid all kinds of
Coordination one foot then minutes in position injuries
switching after
a certain period
-Squat Jumps (minimum) -1 second for -.Enhance your quality
-Mountain each move of life Strength training
Climber -20 to 30 ment may enhance your
Power minutes quality of life and
improve your ability to
do everyday activities.
Building muscle also
can contribute to better
balance and may reduce
your risk of falls.

-Rolling (minimum) -After 1 -Improving your

forearm Side second for balance can help with
Plank -5 to 10 each performing daily
-Standing on minutes movement activities like standing
Balance
one foot hinge on tiptoes to reach
and Side bend something on the top
shelf, walking up and
down stairs, or walking
on an uneven sidewalk
without falling.

-Interval (minimum) -Spriting -Speed training puts

Speed Sprinting for 15 your muscles
-Single leg -10 to 20 second through a fuller
half-squat minutes intervals, range of motion,
15 improving flexibility.
repetitions.