WARMING UP STAGES: JASI 1322
1.
MOBILITY JOINT 1’
1.
1.
Ankle flexo-extension
1.
2.
Ankle mobility with the tip of the toe
touching the ground
1.
3.
Knee flexo-extension
1.
4.
Knee mobility
1.
5.
Waist mobility
1.
6.
Touching knee sides
1.
7....
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WARMING UP STAGES: JASI 1322
1.
MOBILITY JOINT 1’
1.
1.
Ankle flexo-extension
1.
2.
Ankle mobility with the tip of the toe
touching the ground
1.
3.
Knee flexo-extension
1.
4.
Knee mobility
1.
5.
Waist mobility
1.
6.
Touching knee sides
1.
7.
Turning Trunk slowly
1.
8.
Wrist mobility
1.
9.
Elbow mobility
1.
10.
Shoulder mobility (from my forward
and my backward)
1.
11.
Head flexo-extension (yes)
1.
12.
Head flexo-extension (no)
2.
AEROBIC MOBILITY 3’
2.
1.
Walking from slow to fast (3 laps)
2.
2.
Walking on my tip’s toes
2.
3.
Walking on my heels
2.
4.
Running slow
2.
5.
Skipping
2.
6.
Heels from my glutes
2.
7.
Side race
2.
8.
Side crossing race
2.
9.
Forward Zigzag running
2.
10.
Backward zigzag running
2.
11.
Jumping 1,2,3
2.
12.
Running touching the ground with
your hand
2.
13.
Backward running
2.
14.
Forward alternative Arms mobility
2.
15.
Backward alternative arms mobility
2.
16.
Forward simultaneous arms
mobility
2.
17.
Backward simultaneous arms
Less
