FLEXIBILITY EXERCISES

DYNAMIC STRETCHES
1. Adductor - Lateral Shuffle
2. Ankle Circles
3. Hamstring - Inch Walk
4. Hip Range of Motion - Circles
5. Hip Range of Motion - Front To Back
6. Hip Range of Motion - Side To Side
7. Hip Range of Motion - Spiderman Crawl
8. Shoulder - Shrug Circles
9. Torso Flexion - Extension
10. Torso Rotations - Standing
11. Torso Rotations – Lying
    
    NEURAL STRETCHES
12. Hamstring - Lying - Neural
13. Neck & Arm - Neural - Against Wall
14. Neck & Arm - Neural
15. Neural Slump - Straight Legs
16. Neural Slump - Knees Bent
17. Neural Slump - Rotation
18. Neural Slump - Sciatic
    
    PARTNER STRETCHES
19. Partner Stretches
20. Adductor - Partner
21. Glute - Partner
22. Glute - Twist - Partner
23. Hamstring - Bent Leg - Partner
24. Hamstring - Straight Leg - Partner
25. Hip External Rotators - Lying - Partner
26. Hip Flexor - Edge of Bench - Partner
27. Hip Flexor - Off Bench - Partner
28. Hip Flexor - Quadriceps - Bench
29. Low back - Lying Twist - Partner
30. Low back - Seated - Partner
31. Low back - Push - Partner
32. Pectoral - Partner - Hands On Head
33. Pectoral - Partner - Arms Out
34. Shoulder External Rotators - Abduction
    
    
    STATIC STRETCHES
35. Adductor - Seated
36. Adductor - Semi Kneeling
37. Adductor - Towel
38. Adductor - Lying
39. Adductor - Kneeling
40. Anterior Shin - Kneeling
41. Calf - Forward lunge
42. Calf - Lunge
43. Calf - 3 Point
44. Calf - Toes On Wall
45. Calf - Wall Push
46. Foot - Kneeling
47. Forearm Extensors - Single Side
48. Forearm Flexors
49. Forearm Flexors - Kneeling
50. Forearm Flexors - Single Side
51. Glute - Seated With Rotation
52. Glute - Seated 90-90
53. Glute - Thigh Hug
54. Glute - Seated - Legs Crossed
55. Glute - Lying - Legs Crossed
56. Glute - Seated Hug
57. Glute - Standing - Bench
58. Hamstring - Seated
59. Hamstring - Lying
60. Hamstring - Standing
61. Hamstring - Kneeling Lunge
62. Hamstring - Lying - Towel
63. Hamstring - Inverted "V"
64. Hamstring - Standing - Stability Ball
65. Hip Capsule
66. Hip External Rotators - Seated
67. Hip Flexor - Lateral Flexion
68. Hip Flexor - Edge of Bench
69. Hip Flexor - Off Bench
70. Hip Flexor - Stability Ball
71. Hip Flexor - Kneeling
72. Hip Flexor – Quadriceps - Kneeling
73. Hip Flexor – Quadriceps - Bench
74. Hip Flexor – Quadriceps - Seated
75. Hip Flexor – Quadriceps - Stability Ball
76. Lateral Thigh - Wall
77. Lateral Thigh - Side Lying
78. Latissimus Dorsi - Palms Down
79. Latissimus Dorsi - Kneeling - Palms Up
80. Latissimus Dorsi - Kneeling - Wall
81. Latissimus Dorsi - Stability Ball
82. latissimus Dorsi - Kneeling - Single Arm
83. Low back - Seated - Legs Out
84. Low back - Standing
85. Low back - Lying
86. Low back - Lying - Towel
87. Low back - Extension
88. Low back - Back Roll
89. Low back - Seated - Hand Under Knee
90. Lower Back - Stability Ball
91. Neck - Lateral Flexion - Assisted
92. Neck - Lateral Flexion
93. Neck - Rotation
94. Neck - Chin Tuck
95. Pectoral - Towel Overhead
96. Pectoral - Towel Behind
97. Pectoral - Lying Twist
98. Pectoral - Stability Ball
99. Pectoral - Wall
100. Pectoral - Hands Behind Back
101. Pectoral & Anterior Shoulder
102. Pectoral & Bicep - Lying Twist
103. Perineales & Hamstrings - Seated
104. Posterior Shoulder - Single Side
105. Posterior Shoulder - Overhead
106. Posterior Shoulder - Thigh Hug
107. Posterior Shoulder - Torso Rotation
108. Posterior Shoulder - Hands On Shoulders
109. Posterior Shoulder & Neck
110. Quadriceps - Lying
111. Quadriceps - Standing
112. Quadriceps - Side Lying
113. Shoulder External Rotators - Overhead
114. Shoulder External Rotators
115. Toe - Extensors
116. Torso Extension - Lying
117. Torso Extension - Off Bench
118. Thoracic Extension - Stability Ball
119. Triceps - Hand On Elbow
120. Triceps - Hand to Hand
121. Triceps - Hand to Hand Lateral Flexion

CONDITIONING

RUNNING TECHNIQUE
1. Carioca - High Step
2. Lateral Skips
3. Leg Recovery Drill
4. Triple Extension - Leg Drop
5. Triple Extension - Manual Resistance
6. High Knee Lifts - Reach Leg Forward
7. Forward Skips - Harness
8. Forward Run Straight Legs
9. Forward Skips - Straight Legs
10. Arm Swing - Seated
11. Backward Run - Long Steps
12. Backward Run - Small Steps
13. Buttock Kicks
14. Carioca
15. Forward Skips
16. Leg Recovery Drill
17. Triple Extension - Against Wall
18. Sprint - 30 Metres - Gradual Acceleration
19. Sprint - 10-15 Metres - Falling Start
20. Sprint - Stride Over Markers
21. Sprint - 10-15 Metres - Standing Start
22. Sprint - 30 Metres - Jog Start
23. High Knee Lifts
24. High Knee Lifts – Harness
    AGILITY & FOOTWORK Simple & Complex Change of Direction
25. Backward Zigzag - Turn & Run
26. Backward Zigzag
27. Sprint - Forward-Backward-Forward
28. Sprint - Single Forward-Backward
29. Sprint - Multiple 2 Out, 1 Back
30. Sprint - Multiple 2 Forward, 1 Backward
31. T Grid - Sprint & Shuffle
32. T Grid - Sprint
33. V Grid - Sprint Forward - Backward
34. V Grid - Sprint
35. Y Grid - Sprint - One Side
36. Y Grid - Sprint
37. Sprint - Zigzag - Narrow
38. Sprint - Zigzag - Wide
39. Mirror - Partner - Channel
40. Mirror - Partner - Follow
41. Mirror - Partner - Lateral Movement
42. T Grid - Race
43. T Grid - Shuffle & Sprint
44. Shuffle - Zigzag
45. Sprint - Multiple Out & Back
46. Sprint - Multiple Forward-Backward
    Coordination (Ladder refers to Speed Ladder)
47. Carioca - Ladder
48. Forward Zigzag - 2 Out, 1 In - Behind - Ladder
49. Forward Zigzag - 2 Out, 1 In - In Front - Ladder
50. Forward-Backward - 4 Up, 1 Back - Ladder
51. Lateral Jumps - 2 Each Square - Ladder
52. Forward Hops - 3 In, 1 Out - Ladder
53. Forward Hops - 3 Each Leg - Ladder
54. Forward Zigzag - 2 In, 2 Out - Ladder
55. Lateral Hops - 3 Up, 1 Back - Ladder
56. Forward - 3 Out, 1 In - Alternate Sides - Ladder
57. Mirror – Partner - Ladder
58. Side Shuffle
    
    Fast Feet
59. Backward - 3 Out, 1 In - Ladder
60. Forward - 1 Each Square - Ladder
61. Forward - 2 Each Square - Ladder
62. Forward - 3 Out, 1 In - Each Square – Ladder
63. Lateral Jumps – Rotation - Ladder
64. Forward Zigzag - 2 In, 1 Out - Ladder
65. Forward Zigzag - Jumps 2 In, 2 Out - Ladder
66. Forward - 2 Each Square - Shuffle to Cones - Ladder
67. Lateral Split Jumps - 1 In, 1 Out - Ladder
68. Lateral - 2 Each Square - Ladder
69. Lateral Jumps - 2 Each Square & Spin - Ladder
70. Lateral Zigzag - 2 In, 2 Out - Ladder
71. Forward Zigzag - 2 In, 1 Out - Wide - Ladder
72. Forward - 3 Out, 1 In - Second Square - Ladder
73. Lateral Jumps - Low Body Rotations
74. Lateral Split Jumps
    PLYOMETRIC EXERCISES
    Double Leg
75. leg Curl - Medicine Ball
76. Leg Press - Medicine Ball
77. Lateral Jumps - 2 Each Square & Spin - Ladder
78. Forward Zigzag - Jumps 2 In, 2 Out - Ladder
79. Lateral Jumps - 2 Each Square - Ladder
80. Lateral Split Jumps - 1 In, 1 Out - Ladder
81. Lateral Split Jumps
82. Box Jumps - Sequence
83. Depth Jumps
84. Hurdle Jumps
85. Mini Hurdle Jumps - Lateral Combination
86. Split Jumps - Body Weight
87. Mini Hurdle Jumps - Multiple Directions
88. Mini Hurdle Jumps - Forward - Backward
89. Ankle Bounces
90. Squat Jump - Deep Squat
91. Jump to Box
92. Long Jump - Standing
93. Mini Hurdle Jumps - Forward
94. Mini Hurdle Jumps - Side to Side
95. Rebound Jumps
96. Skipping - Jump Rope
97. Squat Jump - Body Weight
98. Tuck Jumps
    
    Single Leg
99. Step Up Jumps - Body Weight
100. Forward Hops - 3 Each Leg - Ladder
101. Bounding - Alternate Legs
102. Depth Hops
103. Mini Hurdle Hops - Forward
104. Mini Hurdle Hops - Forward - Backward
105. Mini Hurdle Hops - Lateral Combination
106. Mini Hurdle - Lateral Jump-Hop Combination
107. Power Hops - Height
108. Power Hops - Travelling
109. Triple Jump - Standing
110. Hop Turns - 180 Degree
111. Hop Turns - 90 Degree
112. Mini Hurdle Hops - Side to Side
113. Step Up Jumps - Lateral
114. Foot Taps
115. Hops - Forward
116. Lateral Bounds
     
     Upper Body
117. Chest Pass - Seated
118. Chest Pass - Lying
119. Push Up - Box Drop
120. Push Up - Clap
121. Push Up - Box Alternate
122. Overhead Pass - Medicine Ball
123. Overhead Pass - Soccer
124. Pullover - Standing - Medicine Ball
125. Pullover - Medicine Ball
     Combination – Upper & Lower Body
126. Lateral Jumps – Rotation – Ladder
127. Lateral Jumps - Low Body Rotations
128. Hop Throw - Medicine Ball
129. Squat Jumps - Medicine Ball Throw
130. Squat Jump - Medicine Ball Overhead Throw
131. Squat Jump - Medicine Ball Throw
132. Star Jumps
133. Ankle Bounces - Trunk Rotations
134. Burpees
135. Side Pass - Medicine Ball - Split Stance
136. Side Pass - Medicine Ball - Standing
137. Side Pass - Medicine Ball - Kneeling
138. Side Pass - Medicine Ball - Full Turn - Partner
139. Side Pass - Medicine Ball - Half Turn – Partner

RESISTANCE TRAINING

POWER EXERCISES
1. Bench Throw - Smith Machine
2. Chest Throw - Seated
3. Chest Throw - Lying
4. Clean - Hang
5. Clean - Power
6. Clean - Pull
7. Clean
8. Jerk - Power
9. Jerk - Split
10. Leg Curl - Medicine Ball
11. Leg Press - Single Leg - Lockouts
12. Leg Press - Medicine Ball
13. Push Press
14. Push Up - Box Drop
15. Push Up - Clap
16. Push Up - Medicine Ball Alternate
17. Snatch - Balance
18. Snatch - Hang
19. Snatch - Power
20. Snatch - Pull
21. Snatch
22. Split Jump - Dumbbell
23. Squat Jump - Smith Machine
24. Step Up - Explosive
25. Step Up Jumps - Dumbbell
26. Torso Rotations - Medicine Ball - Kneeling
27. Torso Rotations - Medicine Ball - Standing
28. Torso Rotations - Medicine Ball - Split Stance
    
    STABILITY & PROPRIOCEPTION EXERCISES
29. Abdominal Brace - Elbows & Toes
30. Abdominal Brace - Side - Forearm & Foot
31. Abdominal Brace - Heals On Stability Ball
32. Abdominal Brace - One Heal On Stability Ball
33. Abdominal Brace - Feet On Stability Ball
34. Abdominal Brace - One Arm & Toes
35. Abdominal Brace - Hands & Toes
36. Abdominal Brace - One Arm & One Leg
37. Abdominal Brace - Double Leg Lowers
38. Abdominal Brace - Single Leg Extension
39. Abdominal Brace - Single Leg Lift
40. Abdominal Brace - Alternate Leg Extensions
41. Abdominal Brace - Double Leg Extensions
42. Chest Press - Stability Ball
43. Diagonal Raise - Cable
44. Diagonal Raise - Dumbbell
45. Diagonal Raise - Stretch Cord
46. Hip Abduction - Side Lying
47. Hip Abduction - Standing - Stretch Cord
48. Hip Abduction & Adduction - Side Lying
49. Hip Adduction - Standing - Stretch Cord
50. Hip Extension - Kneeling
51. Hip Extension - Stability Ball
52. Hip Extension - Standing - Stretch Cord
53. Hip Extension - Lying - Stretch Cord
54. Hip Extension - Bridge
55. Hip Extension - Bridge - Stability Ball
56. Hip Extension - Bridge - Single Leg
57. Hip External Rotation - Side Lying
58. Hip Shrug - Standing
59. Knee Tuck - Stability Ball
60. Leg Curl - Hip Extension - Stability Ball
61. Leg Curl - Double Leg - Stability Ball
62. Lunge - Overhead - Medicine Ball
63. Lunge - Rotation - Medicine Ball
64. Mini Hops - 90 Degree
65. Mini Hops - 180 Degree
66. Mini Hops - Single Leg
67. Opposite Arm & Leg Lift - Lying
68. Pike - Stability Ball
69. Pullover - Stability Ball - Medicine Ball
70. Push Up - Hands On Wobble Board
71. Push Up - Hands On Wobble Board
72. Push Up - Medicine Ball
73. Push Up - Hands On Stability Ball
74. Push Up - Feet On Stability Ball
75. Reverse Fly - Three Way, Standing
76. Reverse Fly - Standing
77. Roll Out - Stability Ball
78. Scapulae Retraction - Stretch Cord
79. Seated Row - Stretch Cord
80. Shoulder External Rotation - Abduction - Cable
81. Shoulder External Rotation - Abduction
82. Shoulder External Rotation - Abduction - Stretch Cord
83. Shoulder External Rotation - Adduction - Cable
84. Shoulder External Rotation - Adduction - Dumbbell
85. Shoulder External Rotation - Adduction - Stretch Cord
86. Shoulder Internal Rotation - Abduction - Cable
87. Shoulder Internal Rotation - Abduction - Dumbbell
88. Shoulder Internal Rotation - Abduction - Stretch Cord
89. Shoulder Internal Rotation - Adduction - Cable
90. Shoulder Internal Rotation - Adduction
91. Shoulder Press - Lying
92. Single Leg Balance - Wobble Board
93. Split Squat - Wobble Board
94. Squat - Wobble Board
95. Squat - Single Leg - Wobble Board
96. Torso Rotations - Stability Ball
97. Torso Rotations - Stability Ball - Medicine Ball
    
    
    STRENGTH EXERCISES
98. Abdominal Brace - Seated Throws - Medicine Ball
99. Abdominal Brace - Seated Throws Overhead - Medicine Ball
100. Abdominal Crunch - Feet Flat
101. Abdominal Crunch - Knees Up
102. Abdominal Crunch - Stability Ball
103. Abdominal Crunch - Toe Touches
104. Abdominal Crunch - Toe Touches - Medicine Ball
105. Abdominal Crunch - Medicine Ball
106. Back Extension - Lying
107. Back Extension - Rotation
108. Back Extension - Stability Ball
109. Back Extension
110. Bench Press - Wide Grip
111. Bench Press
112. Bench Press - Decline
113. Bench Press - Incline
114. Bench Press - Alternate - Dumbbell
115. Bench Press - Close Grip
116. Bench Press - Dumbbell
117. Bench Press - Decline Dumbbell
118. Bench Press - Incline Dumbbell
119. Bench Pull - Alternate - Dumbbell
120. Bench Pull
121. Bench Pull - Dumbbell
122. Bent Over Row - Single Arm Rotation
123. Bent Over Row
124. Bent Over Row - Cable
125. Bent Over Row - Dumbbell
126. Bent Over Row - Single Arm
127. Bicep Curl - Neutral Grip
128. Bicep Curl - Preacher
129. Bicep Curl - Palms Down
130. Bicep Curl - Palms Up
131. Bicep Curl - Cable
132. Bicep Curl - Screw
133. Calf Press
134. Calf Raise - Seated
135. Calf Raise - Single Leg
136. Calf Raise - Single Leg Dumbbell
137. Chest Press - Stability Ball
138. Chin Up
139. Chin Up - Reverse Grip
140. Deadlift - Stiff Leg
141. Deadlift - Wide Stance
142. Deadlift
143. Dips - Box
144. Dips - Parallel Bars
145. Dorsi Flexion - Standing
146. Elbow to Knee Crunch
147. Elbow to Knee Crunch - Stability Ball
148. Elbow to Knee Crunch - Alternate Side
149. Floor Press
150. Fly - Flat Bench
151. Fly - Incline Bench
152. Front Raise - Cable
153. Front Raise - Dumbbell
154. Front Raise - Medicine Ball
155. Front Raise - Stretch Cord
156. Glute Hamstring Raise
157. Good Morning
158. Hanging Knee Raise
159. Hanging Knee Raise
160. Hip Abduction Standing - Cable
161. Hip Adduction Standing - Cable
162. Hip Adduction - Side Lying
163. Hip Extension - Off Bench
164. Hip Extension - Standing - Cable
165. Hip Extension - Lying - Cable
166. Hip Flexion - Standing - Cable
167. Hip Flexion - Standing - Stretch Cord
168. Knee Extension - Seated
169. Lat Pulldown - Behind Head
170. Lat Pulldown - Parallel Grip
171. Lat Pulldown - Reverse Grip
172. Lat Pulldown - Single Arm
173. Lat Pulldown
174. Lateral Lunge
175. Lateral Lunge - Medicine Ball
176. Lateral Raise - 180 Degree
177. Lateral Raise - Side Lying
178. Lateral Raise - Dumbbell
179. Lateral Raise - Cable
180. Lateral Raise - Stretch Cord
181. Leg Curl - Machine
182. Leg Curl - Single Leg - Stability Ball
183. Leg Press - Single Leg
184. Leg Press - Double Leg
185. Lunge - Walking
186. Lunge - Barbell
187. Lunge - Body Weight
188. Lunge - Dumbbell
189. Lunge - Front
190. Pull Up - Palms Down
191. Pull Up - Palms Up
192. Pulldown - Straight Arm
193. Pullover - Barbell
194. Pullover - Dumbbell
195. Push Up - Medicine Ball
196. Push Up
197. Push Up - Kneeling
198. Reverse Crunch
199. Reverse Fly - Bent Over
200. Reverse Fly - Lying
201. Reverse Fly - Lying - Thumbs Up
202. Reverse Fly - Three Way
203. Row - Single Arm
204. Seated Row - Single Arm
205. Seated Row - Single Arm - Rotation
206. Seated Row
207. Shoulder Press - Barbell
208. Shoulder Press - Dumbbell
209. Shoulder Shrugs - Barbell
210. Shoulder Shrugs - Dumbbell
211. Side Bend - Dumbbell
212. Side Crunch - Stability Ball
213. Sit Up - Stability Ball
214. Sit Up
215. Sit Up - Medicine Ball
216. Split Squat - Bench
217. Split Squat - Barbell
218. Split Squat - Dumbbell
219. Split Squat - Body Weight
220. Split Squat - Overhead - Medicine Ball
221. Squat – Barbell
222. Squat – Barbell - Front
223. Squat - Body Weight
224. Squat - Dumbbell
225. Squat - Medicine Ball
226. Squat – Single Leg
227. Squat - Stability Ball
228. Squat - Barbell - Wide Stance
229. Squat - Stability Ball - Dumbbell
230. Step Up - Lateral
231. Step Up - Barbell
232. Step Up - Dumbbell
233. Torso Rotations - Cable - High to Low
234. Torso Rotations - Cable - Low to High
235. Torso Rotations - Cable
236. Torso Rotations - Medicine Ball - Partner - Full Turn
237. Torso Rotations - Medicine Ball - Partner - Half Turn
238. Torso Rotations - Medicine Ball - Seated
239. Triceps Extension - Kickbacks
240. Triceps Extension - Overhead - Dumbbell
241. Triceps Extension - Lying - Barbell
242. Triceps Extension - Lying – Cable
243. Triceps Extension - Lying - Dumbbell
244. Triceps Extension - Overhead - Cable
245. Triceps Extension - Pushdown
246. Upright Row - Barbell
247. V-Sit - Opposite Arm & Leg
248. V-Sit
249. V-Sit - Opposite Arm & Leg - Medicine Ball
250. Wrist - Curl
251. Wrist – Extension