• Glos CCC Home • The County Ground • Nevil Road • Bristol BS7 9EJ • Tel 0117 910 8000 / 8017
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BS7 Sports & Fitness Club - Exercise Programmes

Sports Conditioning - Beginners

 
Warn up
5 mins light - moderate of any CV based activity
 
Mobility
Leg swings front to back   10 each side
Torso twists                      10 each side
Arm circles-sml to lrg        10 each side
Calf raise (double)            10  
 
Ensure proper posture throughout. Keep the core engaged and do not allow excessive movement at any other part of the body not being deliberately moved.                     
 
Muscular
Squat               12 reps
Press ups          12 reps
Split squat         12 reps
Supine pull up   12 reps
 
Perform the exercises as a circuit and complete 3 or 4 circuits. There is minimal break between exercises and 60 secs between circuits.
These exercises can initially be performed with body weight. The main focus is entirely on perfect technique.
 
CV
20M Line runs   75%     1
                         85%     1
                       100%     5    repeat 2 or 3 sets of 5 runs
 
Take 20 secs recovery between each 20M run. 2 mins recover between each set of 5.
 
Core
4 point TvA   10 sec hold, repeat for 10 reps
Front plank    30 - 60 sec hold
Side plank     30 - 60 sec hold each side
 
Ensure proper posture and muscle activation throughout. Do not continue with poor posture or incorrect muscle recruitment.
 
Stretch
Crucifix - 3 arm position    30 sec holds
Lying hip rotations            5 each side
Lying glutes                     30 sec each
Lying hamstring                30 sec each
Kneeling hip flexor/ham   30 sec each position/side
Standing quads                30 sec each
Wall calf                          30 sec each