Personal Fitness Plan Sebastian Vergara
Click on Jabulani to see the Fitness Plan Focus in the personal fitness area of: speed and endurance to improve certain skills needed for the sport of soccer.
Recreation or practice Physical activities SOCCER YMCA Personal Work-out 30 min. 3 days per week Recreation or practice From 1 hr – 2 hrs 4 days per week BSA Work-Out SWIMMING Boy Scout Work-out 45 min. 1 day per week Freestyle (50, 100) 30 min. 1 day per week WALKING Post office - Home 5-7 min. 4 days per week Calculated using Google maps 0.3 miles
Goals Run at least 3 miles weekly Improve my “100 ” freestyle timing Exercise daily at least for 20 minutes Incorporate Movement Prep into my soccer warm- up
Movement Prep. [A series of movements done prior to exercise or sport that provide a more effective way to prepare your body for physical activity] Throughout the quarter we practiced the forms of static stretching and movement preparation. Both forms of stretching can be beneficial to reach a higher performance rate. Before I was introduced to the concept of movement preparation, majority of my warm-ups consisted of static stretching and very few of movement preparation. With a better understanding of the concept of movement preparation, I have incorporated it in all of my exercising routines.The primary reason why I have
[ The Core Performance Therapy.com ] [ Core Performance.com ] Movement Prep. chosen to incorporate movement preparation is because unlike normal static stretching, movement preparation makes muscles stronger over time, prepare nervous systems for activities that require movement , active sleeping muscles, takes 5-10 minutes, and improves balance, mobility, and stability. With the addition that s an athlete it also helps prevent potential injuries . Therefore I now prefer doing movement preparation instead of static stretching. [ The Core Performance Therapy.com ] [ Core Performance.com ]
Inverted Hamstring Stretch with Arm Reach Videos Lateral Squat - Low Inverted Hamstring Stretch with Arm Reach