Capta

All players are divided into three or four teams of four players each.Each team has a ball.Its played in reliefs.Fist player takes the ball to the firsto cone.Second player runs and take it back.Third player takes it to the next cone.

Players are placer into two rows and in the middle it´s placed an small fence (60 cm). Players must pass the ball over fence and quicky jump the fence with feet together .

Each pair occupies two goals made with pivots.The left player have the ball and must pass it to the right´s .After pass the two players run for the opposite goal.

There is two teams playing the pest ( touch and eliminate). At first only one player will try to touch the rest.When a player from the opposite team is touched, then he is eliminated, and another player enters.

1)Throw ball over head .2)Jump over a rope with feet together.3)Arm moving(forward and backwards).4ª)Ball dominion in air.5)Walking on hands (with or without suppoting).6)zigzag backwards.Two complete circuit laps:1ª)45” action 15” recovering.2ª)40” action 20” recovering.

series;1)Side opening of both legs, and bending body forwards touching feets .2)Arm flexions(making the lizard).3)Cuadriceps extension while standing on one leg .4)Squatting, walking .5)on Knees balancing torso backwards and forwards.6)Fence jump position, looking for the feet end. Two complete laps to circuit:1)15” action .2)20” action .Walk recovering between series.

It will be comendable to find two slopes with differen inclination; Long slope (8% aprox ), Short slope (25% aprox ).1st serie; 8 iterations of 50 meters over 8% slope. 2nd serie;6 iterations of 50 meters over 8% slope but faster..3rd serie; 4 iterations of 10 meters over 25% slope.Slope, inclinated upwards..

Find a place with aprox. 20 stairs, not too narrow.1st serie; 8 iterations, walking going up two by two.2nd serie;8 iterations, walking going up one by one.3rd serie; 8 iterations, running going up one by one.4ª serie; 8 iterations, two by two running.Recovering and extensions between series.transferency should by worked then, by 5 progresions of about 20 meters.

Power work exercise.1st serie; 8 minutes of continuous running.2nd serie; 8 minutos of different types of displacements(backwards, sidewards, skipping...).3rd serie; 8 minutes Speed reaction (Start, Start-stop-start...).4th serie; 8 minutes of multijump exercises with sprinting start (Frontal jump, kneels to torso, jumping backwards...).

the players are paired and distributed between squares.The game is about getting into the square, without being touched by defenders.The defenders will eliminate an attacker if he gets touched before reaching the line.Defenders must stay in the zone, they cannot change positions.

The players are placed at end line, one each side of goal, a pass in direction to penalty point is made, so the player in the opposite side can run and strike.One the pass is made the player run to kick to goal.After kicking they change sides.

Take with the flat side of hand the same side of head.Initiate a neck flexing, so you reach the stretching point.Maintain stretching 15"-rest 10"-Stretch again.Back to start position slowly to avoid pain and motion sicknessFluid and relaxed breathing.Cervical zone is very sensible, so we have to be cautious not to suffer pain.

Arm warming exercises, joint movement and coordination.1)Alternatively rise and lower the arms(Right up, left down...).2)Open arms and cross them in front of the body(Each time a arm is higher).3)Make big circles with both arms(Forwards and backwards).4)Continuos sequence; Cross in front of the body, cross backwards, rise both, lower both.

Warming up work, frecuency(speed) and coordination.1) Skipping; alternative rising of knees (90º)and arms, parallel to body.2) Alternative rising of heels to ass.3)Static positioned forward alternatively one leg like stepping .4) Open and cross both legs (each time one higher than the other) .

Warming up, flexibility and coordination .1) Forward flexion of body and stretch with inclination backwards.2)Side twist (180º), with both arms.3)Side flexion, rising opposite arm.4) Body flexion, with open legs and looking alternatively for both legs with both arms.

This series are an example of exercises that can be made with different available things(Weights Medicinal balls, ropes...).These exercises are for the strnghtening of: Cuadriceps, Isquiotibiales, Gemeli, Gluteus....1)Sit down; legs at 90º.2) Split or forward step; Leg forward 90º.3)Cuadriceps extension with oposition (weight, medicinal ball, companion...).4) Isquios extension with charge(weight, ball, companion...).

Upper body exercise with different items (Weights, medicinal balls, companion resistance, ropes...).Work all muscular groups.1) Curl of biceps (alternate or simultaneous).2) Series of triceps.3)Side rising of shoulders (alternate or simultaneous).4) Chest series.Make exercises dimamicaly and with great extent.