My Strength Of Fitness

1. Lay down on your back with your legs bent, your feet as near to your butt as possible and your arms out to the

All athletes regardless of age, gender, genetics or sport can benefit from effective training. It is important that the selected training improves the body’s ability to perform tasks associated with the chosen

Gentle active movement of the ankle, circulatory exercise of the foot and knee flexion/extension with straight leg raises (repeat 5-10 times for each exercise)

The first new goal that I would like to set is to further improve my flexibility. In high school, I was able to do splits and other feats of flexibility, but, as time has moved on, I’ve lost this ability through lack of practice. In light of this realization, I like to continue to push myself, within reasonable means, of course, to increase

Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.

Keep these muscles tight and raise your leg 4 to 6 inches (10 to 15 cm) off the floor.

4. When lowering your legs, make sure to breathe in (legs should be straight once again).

This exercise will strengthen your back, thighs and pelvis in addition to increasing flexibility. To begin, sit on the floor with the soles of your feet pressed together and your knees bent. While keeping your back straight, use your elbows to push your thighs toward the floor. Hold this position for 10 to 15 seconds before releasing. Repeat five to 10 times.

For this exercise, follow the same motions as single leg raises, only bring one of your knees to your chest at a time. In short, start off in sit up position, then bring one knee up, slowly, until it touches your chest. Then lower it back to the floor, slowly, until your foot is flat against the floor. Repeat with the other leg.

Slowly lower your leg so that your knee approaches the bed or floor until you feel a gentle stretch on the outside of your thigh. If you do not feel a stretch and your knee will not fall farther, place the heel of your opposite foot on top of your knee and pull your thigh down farther.

In phase one a between weeks 1-2 where the athlete may be in light-to considerable pain the following exercises should be utilized; Quad Sets, Straight Leg Raises, Heel Slides, Hip exercises for flexion, extension, abduction, and adduction. These exercises should by used by a therapist to see full range of motion at the end of the weeks following up to phase 2.

To improve my fitness while playing the games of touch. The main idea of doing this is to be able to improve doing thing that you don’t really know how to do in touch. I will do it 2 to 3 days a week, and so I am getting used to doing what I must do in touch.

Hips to knee-height (or lower). Put weights in your heels. Abs braced. Chest up. Knees behind toes.

Start with lying on your stomach, legs stretched out and steadily together, lengthening the legs by extending the big toe and inner muscles of the foot. Turn your thighs inwardly to the ground to help in widening your back.

Use your forearm to push your hip up off of the floor. Keep your head and neck aligned with your spine and hold this position for two seconds. Do several repetitions and repeat on the other side of your body. Repeat on both sides ten times and work your way up to at least twenty repetitions per work out session. In addition to your abdominal muscles, this exercise also strengthens your obliques and shoulders.