Jogging Mobility Capella (staticen Rigel Sirius Arcturus Dan Pfaff A Dan Pfaff B 1

stretching) (DINAMICKO 1)
Branovito trcanje Gusnato koleno Dlabok cucanj Skorpija predna Lead Leg Lifts Leg Swings Preponski vo Skorpija
legnat na grb drzenje (hurdle) Side to Side Preponski so
dopir
Trcanje nanazad Spinal Roll Pretklon za zadna Skorpija zadna Trail Leg Leg Swings Obraten Skorpija
loza (hurdle) Front & Back tocak obratna
Stranicno Race pozadi glava vo Lateralen iskorak Scissors of Spinal Tocak na grb so Mountain Predna Roll to
zamavnuvanje so pretklon R/L Roll to Rollover pretklon I prsti Climbers skorpija Touch
potskoknvuanje L Toe Touch
Stranicno Stranicni stomacni Baby Pose Hug Hip Rotacii Roll to Rollback Donkey Kicks Zadna Circles In
zamavnuvanje so isteganje stoeecki Dinamicko (Bird Dog) skoprpija
potskoknvuanje R
Skip so krugovi so Gastro Stretch Goren Del so Krugovi vo Hip Rotacii Krugovi kukovi Hip Rotacii Circles Out
race partner Baby Pose mesto(fizicko) vnatre
Skip so Kris Kros Soleus Stretch Peperutka so Krugovi so race 1 Noga rotacii Krugovi kukovi Stranicen Switch
Race partner napred napred/nazad nadvor Plank u Climbers +
Reach reach
Skip,Skip,Lunge Split Cucanj dlabok Race nag lava Krugovi so Krugovi napred Lunge Ham + Squat
stretch isteganje goren napred nazad za kuk Exchange
del (gradi/predno
ramo)
Crossover Run Sedenje na peti Kvadriceps Krugovi so race = Preponski vo Prava Noga Leg Swings
Forward (isteganje prsti I isteganje na najizmenicno preponski MAJA STrana Strana Front & B
kvadriceps) stomak (test) GERI (Kako boo)
Straddle Stretch Kvadriceps Sagitalni zamavi Kolena do lakti
Desna/Leva/Napred isteganje na napred/nazad trcanje
stomak so
krevanje na noga
R/L (Partner)
Peperutka Na stomak Frontalni zamavi Sota sota so
(adduktori) isteganje predno strana/strana pravi noze vo
ramo/gradi so mountain
partner climber promeni
Figure 4 (so twist) L/R Bird dog
zamavnuvanja
pozadi
 Bretzel L / R Stranicni
otvaranja so
prava noga
Fire Hydrants
L/R
OTHER

PRECKI SKILL DINAMICKO SLOW

PRECKI
A-Skip Right (Preku Stranicno Pravi Najizmenicno vo
precka) Levo sekoja sledna (race
na glava)
A-Skip Left (PREKU Stranicno Pravi Leva,Desna
PRECKA) Desno
B -Skip R LEVA,DESNA vo Desna, Leva
sekoja sledna
B -Skip L Skipover Left Lead Napred 2, nazad 1
C-Skip R Skipover Right Lead Napred, Ispod,
Napred Ispod
-Desna
C-Skip L Single Leg Napred,Ispod,
Skipovers (VIDEO) Napred, Ispod Leva
CUPKANJE
Skipovers Left- Single Leg Trail leg hold
Right Static/Dynamic najizmenicno
staticko-dinamicko
dvizenje
Skipovers Right-
Left

ON FIELD / COURT

SPEED DEV PEGASUS AQUILA DRACO DAN PFAFF A DAN PFFAF B Extended
A-Skips High Knees Right A’s Side A Skips A-Skip Dribble over A-Skips
Skip Ankle B-Skips
B-Skips Buttkicks Left A’s Side Straight Leg B-Skip Dribble over Backwards
Skip Bounce calf Run
Backward Crossover R Backwards B Skips Backward Skip Dribble over Side Shuffle
Skips Skip Knee -Right
Backwards Crossover L B Skips Side Shuffle R Backward Straight Leg Side Shuffle
Run Walk Run Left
Side Shuffle R,R,L,L – A Carioca + Side Shuffle L Lateral Shuffle Flexed Leg High Knees
-Right Skip Cross R Run Buttkicks
Side Shuffle A,C,A,C - Carioca + Crossover High Knee Carioca +
Left Cross L Cross R
Carioca Fast Leg A Carioca +
najizmenicno Cross L
Butt Kicks Fast Leg B Straight Leg
najizmenicno Bounce

TERETANA

KB Complex KB Complex KB Barbell 1 Barbell 2 TRX TRX 2 Bodyweight Bodyweight Animal 1 Animal 2
1 2 Complex 3 1 2
Squat KB Squat KB Hinge RDL Reverse Pushup Y-T-W OHS Bear Crawl
to Squat Lunge to Forward
High Knee
Hinge KB Swing Reverse Row Military Row Bulgarian Reach and Bear Crawl
Lunge off- Press Front Squat Squat + OHR Sideways R
set
Row 1 Split Squat Side Lunge High Pull Side Lunge Skater Curl Pushup + Tap Bear Crawl
off-set Sideways L
1 OHP – HK KB Row 1 Row Front Squat Military Glute 90 Row Split Squat Crab Side L
Legged RDL Press BH Bridge
Turkish Half KB OHP OHP Good Good Rollout Knees In Glute Bridge Crab Side R
GET Morning morning 1 (2 or 1 Leg)
Legged TO
Step
Snatch/1 Back Squat Barbell Row Pike Knee Bear Crawl Frog FW &
Arm Sw Running Shoulder BW
T/Knee Tap
CORE 1 CORE 2 CORE 3
Bear
Position
 Shoulder
and Knee
Taps
5+5+5+5
Copenhage
n Iso 20s
Glute Bridge
March 8+8

ACTIVITIES

Reaction Coordination Hand-Eye- Vestibular

Hand-Eye Leg system
Coordinatio development
n