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| STRENGTH/CARDIOVASCULAR - SPLIT | |||
| Equipment: | Stopwatch, Whistle, | ||
| Location: | Outdoor Track | ||
| Team warm-up | |||
| Time: | 10 minutes | ||
| Activity: | Leisure walking: 50-60% 2 minutes (Low-intensity-normal walking pace) Fitness walking: 60-75% 3 minutes (Medium intensity-brisk walk, more arm action) Standardized warm-up 5 minutes |
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| Exercise Prescription | |||
| Time: | 30 minutes |
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| Exercise: | 400 Meter Sprints | ||
| Implementation: | Blow whistle, participants sprint one lap around track 4 minutes to recover/ get water Blow whistle, participants sprint one lap around track 4 minutes to recover/ get water Blow whistle, participants sprint one lap around track 2 minutes to recover/ get water Blow whistle, participants sprint one lap around track |
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| Team Cool Down Stretch: | |||
| Time: | 10 minutes | ||
| Exercise: | Jog one lap Standing calve stretch Standing toe touches 30 second hold duration for each muscle group (right and left side) |
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