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  • Saurabh Satelkar and Manas Extensive GPP

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    Karlos
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    The document outlines an extensive general physical preparation routine involving jumping, single-leg, and medicine ball exercises. It includes two rounds of forward, backward, and sideways jumping and single-leg drills over 10 meters, as well as a medicine ball warm up, combo, and shoulder and lower body stability circuits focusing on exercises like calf raises, hip hikes, and resistance band shin raises. The goal is to prepare the feet, calf, hips, knee, and stabilizer muscles for higher level activity.

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    The document outlines an extensive general physical preparation routine involving jumping, single-leg, and medicine ball exercises. It includes two rounds of forward, backward, and sideways jumping and single-leg drills over 10 meters, as well as a medicine ball warm up, combo, and shoulder and lower body stability circuits focusing on exercises like calf raises, hip hikes, and resistance band shin raises. The goal is to prepare the feet, calf, hips, knee, and stabilizer muscles for higher level activity.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6 views3 pages

    Saurabh Satelkar and Manas Extensive GPP

    Uploaded by

    Karlos
    The document outlines an extensive general physical preparation routine involving jumping, single-leg, and medicine ball exercises. It includes two rounds of forward, backward, and sideways jumping and single-leg drills over 10 meters, as well as a medicine ball warm up, combo, and shoulder and lower body stability circuits focusing on exercises like calf raises, hip hikes, and resistance band shin raises. The goal is to prepare the feet, calf, hips, knee, and stabilizer muscles for higher level activity.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    Saurabh Satelkar and Manas

    extensive GPP
    Extensive Rudimentary series - Preparing the
    feet,calf,hips and knee for higher level activity- 2
    round with 3 min rest
    Jumps for ward 10 meter - walk back

    Jump backwards 10 meter - walk back

    Single leg for ward - 10 meter for each leg - walk back

    Single leg backward - 10 meter for each leg - walk back

    Single leg sideways moving out side - 10 meter for each leg- walk back

    Single leg side ways moving inwards - 10 meter for each leg- walk
    back
    Medicine ball extensive and
    Stabilizer training
    Med ball 4 way warm up - 2 rounds no rest

    Med ball 8 way combo - 2 rounds - 2 min rest

    Shoulder stabilizer circuit - Alligator crawl 10 meter - Bear craw


    10 meter - Scapula push up - 10 reps - 2

    Lower body stability circuit - Sprinter calf raise - 15 reps Sprinters


    hip hike - 15 reps Resistance band Shin raise - 30 reps Hip flexor
    lifts - 15 reps

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