Warm up exercises
Normal warm up
Single & Double Leg Hop
Gym Workout
*New Athletes should not lift more than 30kg
*Injured athletes are to avoid straining their injured areas
Deadlift
Lats Pulldown
Squats + Explosive Exercise (eg. Bounding, Lunges)
Incline Sit Up
Back Extension
Russian Twist
Extra: Dumbell Press/Dumbell arm swing
Fartlek
10 x 200m
