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Pre-season Warm-Up Flexibility Workout Pre-Season Football Conditioning Training Techniques Tips from Certified Athletic Trainers Pre-Season Training can start after the last game of the season for some It is highly recommended that you rest from your activity a minimum of two weeks and as long as a month During this rest period you must maintain cardiovascular fitness There is no need to play football Think of other activities that would interest you Try cross training and use sports that are similar to football basketball boxing wrestling and martial arts to name a few Keep your hand-eye coordination and your reflexes sharp Use swimming deep water running aerobics jogging and jumping rope as workouts The pre-season program gets into high gear six to eight weeks prior to the season This is the time when weight training is used for maximizing strength and endurance Please remember it is very important to go through the warm up program before and cool down after by stretching Use these weeks wisely and the following program will allow you to complete the season injury free and maintain your strength for the entire season The Offense-Defense Medical Staff wishes you a healthy and successful Football Season Rememeber you should come to camp in good shape prepared to learn a lot and have some fun along the way back to top OFFENSE-DEFENSE PRE-SEASON WARM-UP 3-5 Minute cardiovascular warm-up bike treadmill or stair master DAILY 7-12 Minute overall flexibility stretching see attached DAILY 3 minute jump rope 30 seconds each day DAILY a Both feet b Right foot only c Left foot d Side to side e Front to back f Box Jogging sprinting and power walking 1 mile Daily 3 minutes of flexibility Quadriceps Hamstrings Low Back Three days a week Jog run sprint outdoors on a Football Field Three days a week for twenty to thirty minutes back to top OFFENSE-DEFENSE FLEXIBILITY WORKOUT The purpose of this program is to maintain
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