1

Agility

1- Single-leg pendulum

2- One-leg dumbbell squats

3- Knee hug

4- Rope jumping

5-Pendulum balancing disk

(PF^*)

Pelvis Recruitment

1- Teaching the posture to be used during the training;

2- Breathing for training:

3- Correct pelvis recruitment

Stretching rope exercises

Agility

1- Lateral jumping jacks

2- Free squats

3- Turn exercise BS^*

4- Rotating arms

5- Leg circles (PF^*)

Pelvis Recruitment

1- Teaching the posture to be used during the training;

2- Breathing for training:

3- Correct pelvis recruitment

Stretching exercises

Agility

1- Jogging

2- Trunk twists

3- Hacky sack exercise

4- Pendulum lying exercise

5- Calf squats (PF^*)

Flexibility

1- Sumo squat (PF^*)

2- Side ABD^* abduction

3- Last side

4- Switchblade

5- Free squats

Stretching rope exercises

Agility

1- Agility ladder

2- Front jumping jacks

3- Calf exercise s

4- Compound squats (PF^*)

5- Alternating arms

Flexibility

1- Free squatss

2- Frog squats

3- Calf squats (PF^*)

4- Sink while stretching

5- "Y" and "T" in suspension tape

Stretching exercises

Agility

1- Jumping squat on a step

2- Lateral jumping jacks

3- Calf squats (PF^*)

4- Single-leg pendulum

5- Waist turning BS^*

Endurance exercise

1- Strength

2- Remadasuspension tape

3- Push-ups (PF^*)

4- Side elevation

5- ABD^* supra MB^*

Stretching rope exercises

Agility

1- C^* Barriers

2- C^* High knee skips

3- C^* Cross crawl

4- C^* Front raises

5- C^* Side raises

Endurance exercise

1- Supine BS^*

2- Bridge (PF^*)

3- Strength

4- Last side

5- Free squats (PF^*)

Stretching rope exercises

Agility

1- Up on the tire

2- Marine rope

3- Launch medicine ball exercise

4- Jump cones

5- Leg circles (PF^*)

Power exercises

1- Bridge (PF^*)

2- ABD^* MB^* in wall

3- Punch

4- C^* high knee skips

5- Tríceps

Lying down stretching

Agility

1- Trampoline

2- Hacky sack exercise

3- Agility ladder

4- Calf squats (PF^*)

5- Calf raises

Power exercises

1- Free squats with MB^*

2- Sink + front and side elevation

3- Pitch MB^*

4- Calf squat

5- ABD^* rower

Lying down stretching

Agility

1- Hug knee forward / backward (PF^*)

2- Calf with hands up

3- Power skips exercise

4- Low impact exercise

5- Scorpion stretch

Coordination

1- C^* Barriers

2- Support step +jump

3- Board

4- ABD^* rower (PF^*)

5- Supine UNI^*

Stretching rope exercises

Agility

1- Pendulum Balancing disk (PF^*)

2- Gym ball passing jackknife MB^*

3- Rope jumping

4- Jump on tire

5- One-leg dumbbell squat

(PF^*)

Coordination

1- Power skip exercise

2- Swing (PF^*)

3- ABD supra

4- Squats + remadasuspension tape

5- STEP

Myofascial release exercises

Agility

1- C^* high knee drills

2- C^* rotation exercise

3- C^* plantar fasciitis

4- C^* side

5- C^* back

Strength exercises1-

1- Free squats (PF^*)

2- Board

3- Barbell

4- Supine

5- Squats sumô (PF^*)

Stretching exercises

Agility

1- C^* Barriers

2- Hacky sack exercise

3- Agility ladder

4- Front jumping jacks

5- Turn exercise MB^* (PF^*)

Strength exercises

1- Stiff (PF^*)

2- Bridge UNI^* (PF^*)

3- Front elevation

4- Squat in balancing disk (PF^*)

5- ABD^* infra

Myofascial release exercises

Agility

1- Escalator

2- Gym ball passing jackknife MB^*

3- Rope jumping

4- Jumping on tire

5- Plane exercise

Balance

1- Walking on rope

2- Barbell on the ball

3- Squats + rowing with elasticized

4- Plane (PF^*)

5- Stiff UNI^* (PF^*)

Lying down stretching

Agility

1- C^*barrier

2- Scorpion stretch

3- Scorpion back stretch

4- Hip bridge exercise (PF^*)

5- Leg circles (PF^*)

Balance

1- Squat MB^* (PF^*)

2- Side ABD^* SB^*

3- Supine SB^*

4- Pendulum bosu row (PF^*)

5- Perdigueiro

Lying down stretching

Agility

1- Agility ladder

2- Hacky sack exercise

3- Jumping on tire

4- Rope jumping

5- Calf raises

Flexibility

1- Scorpion

2- Stretching exercise

3- ABD^* SB (PF^*)

4- Parachute

5- Standing side stretch SB^*

Stretching exercises

Agility

1- C^* barrier

2- Scorpion stretch

3- Scorpion back stretch

4- Hip bridge exercise (PF^*)

5- Leg circles (PF^*)

Flexibility

1- Frog squats

2- Sumo squat (PF^*)

3- Last side

4- Switchblade

5- Free squats

Lying down stretching

Agility

1- Jumping rope

2- Clap jacks forward/backward

3- Front jumping jacks

4- Hip extension and flexion (PF^*)

5- Calf raises

Endurance exercise

1- Marine rope

2- ABD^* bicicleta (PF^*)

3- Remada in suspension tape

4- Bridge (PF^*)

5- Supine

Stretching exercises

Agility

1- C^* Barriers

2- Jumping on tire

3- Leg circles UNI^* (PF^*)

4- Seal jacks

5- Jumping on tire

Endurance exercise

1- Supine BS^*

2- Bridge (PF^*)

3- Strength

4- Last side

5- Free squats (PF^*)

Lying down stretching

Agility

1- C^* Barriers

2- Scorpion stretch

3- Hip bridge exercise (PF^*)

4- Lateral jumping jacks

5- Turn exercise MB^*

Power exercises

1- Jumping on step

2- Free squats with MB^*

3- ABD^* rower

4- Pitch MB^*

5- Calf squat

Stretching exercises

Agility

1- Front jumping jacks

2- Hand to foot jack exercise

3- Lateral jumping jacks

4- Scorpion back stretch

5- Hip bridge exercise (PF^*)

Power exercises

1- Bridge (PF^*)

2- Push-up

3- Punch

4- C^* High knee skips

5- Triceps

Myofascial release exercises

Agility

1- C^* Barriers

2- C^* high knee skips

3- C^* cross crawl

4- C^* front raises

5- C^* side raises

Coordination

1- C^* barriers

2- Support step + jump

3- Agility ladder

4- ABD rower (PF^*)

5- Supine UNI^*

Stretching exercises

Agility

1- Trunk rotation exercises

2- C^* cross crawl

3- Scorpion stretch

4- Front jumping jacks

5- Rower exercise (PF^*)

Coordination

1- Power skips exercise

2- Swing (PF^*)

3- STEP

4- Squats + remada

5- STEP

Myofascial release exercises

Agility

1- Single leg pendulum

2- One leg dumbbell squat

3- Knee hug

4- Rope jumping

5- Pendulum balancing disk (PF^*)

Strength exercises

1- Free squats (PF^*)

2- Board

3- Barbell

4- Supine

5- Squats sumô (PF^*)

Stretching exercises

Agility

1- C^* barriers

2- C^* high knee skips

3- C^* cross crawl

4- C^* front raises

5- C^* side raises

Strength exercises

1- Stiff (PF^*)

2- Bridge UNI^* (PF^*)

3- Front elevation

4- Squat bozú (PF^*)

5- ABD^* infra

Myofascial release exercises