200 Metre Run

  1. For this you can use a treadmill if you have access to one.

  2. If not then there are many running applications that can be downloaded for free and used to measure the correct distance outside.

  3. https://www.mapmyrun.com

Knee Push Ups

  1. Position yourself face down on the floor with your knees directly under your hips and your hands in line with your shoulders.

  2. Keeping your abdominals tight, Bend your elbows to lower yourself towards the ground.

  3. Your elbows should move backwards and in line with your body. Your back should be straight.

  4. When your nose is about to touch the floor, push yourself back up to the start position.

  5. Repeat for the stated number of repetitions

Step Ups

  1. Stand in front of a study chair or plyometric box.

  2. Keeping your back straight and your abdominals tight, step up onto the box so that both feet are on the top.

  3. Next step back down so that both feet are on the ground.

  4. Repeat for the stated number of repetitions


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