Volleyball session

Hi, i'm going to talk about a training session I had to do for an P.E. class. 

To start, we need to warm up to avoid injuries:

1. 20 squats.
   
2. With your arms on the head, you have to hold your elbow with your other hand , and slowly pull your elbow towards your neck.
   
3. Kneeling, supported with one forearm on the floor, you have to stretch your other arm and supprt it on the floor. You have to move your body backwards with the hand on the floor.
   
4. Sitting, with legs bent, soles of the feet joined together, you have to take hold of the feet and lean forwards.
   

Lying down, with legs bent, knees slightly apart, you have to lift the head, keeping the bak in contact with the floor. 

Trining: 

• Finger touch without moving your feets.
  
• Forearms kick.
  
• Blow to top.
  
  
  
  
  

• Kick-off.
  
  
  
  
• Squats while you're doing finger touch.
  

Cool doun:

• Lying down, with arms extended like a cross, you have to bend one leg and turn hips without lifting shoulders off the ground.

 

• You have to stretch you neck laterally.
  
  
  

Finally you can do a volleyball match.

And that's all for today, I hope you enjoyed it.

3rd SESSION TRAINING

A DAY PRACTIZCING SPLITS

WARM UP:

About 10 - 15 seconds each figure.

MAIN ACTIVITY: 

Is good because reduce the risk of muscle injury, decreases the risk of appearence of tendinitis, improves muscle power, etc.

COOL DOWN:

Relax your muscles.

                

2nd SESSION TRAINING

AROUND THE NEIGHBORHOOD BY BIKE

WARM UP:

About 15 - 20 seconds each position.

MAIN ACTIVITY:

I went out to do a bike tour that I did with my mother when we were out walking.

The protection you must take to go cycling is: helmet, kneepads and elbow pads.

Ride a bike is good because strengthens the immune system, improves hearth function, decreases body weight, etc.

COOL DOWN: 

To decrease the pulse, you lie on the flor and stretch all parts of your body slowly.

1st SESSION TRAINIG

A DAY ON WHEELS 

WARM UP:

 

You have to do each stretch for 15 - 20 seconds.

MAIN ACTIVITY:

Before start skating, we have to get the necesary protection: helmet, wristbands, kneepads and elbow pads.

I went to skte 1 km, the same route that I was going to do running.

One of the reasons I went out to skate was that it is a good way to increase endurance and because cares and strengthens your lungs and heart, and finaly because it exercisin your balance.

COOL DOWN: 

To lower the pulse, you lie on the floor and stretch all parts of the body slowly and for 5 - 10 seconds.

Three taining apps that you can use.

The first app, that is the app that I have uded is "Map My Fitness"

Link for Google Play: https://play.google.com/store/apps/details?id=com.mapmyfitness.android2&referrer=utm_campaign%253Dmmf_web%2526utm_term%253D%2526utm_medium%253Dreferral%2526utm_source%253DMMFitness%2526utm_content%253Dimapmy-idx
Link for App Store: https://itunes.apple.com/us/app/imapmyfitness/id298903147/?mt=8

Another app you can use is "Runmeter"
Link for App Store: https://itunes.apple.com/app/apple-store/id326498704?mt=8


And the third app is "Charity Miles"
Link for Google Play: https://play.google.com/store/apps/details?id=com.charitymilescm.android&hl=es
Link for App Store: https://itunes.apple.com/es/app/charity-miles/id505253234?mt=8

Web pages about fitness tests

The page I have used is "Topendsports": This is a very complete page that talk about fitness testing and developmet. There are a lot of tests you can do. If you want to find a site that helps you prepare one of your tests, this is a good page.

Link: http://www.topendsports.com/index.htm

Some screenshots of the page