Fitness Components
Reaction Time
Take a small ball/pair of socks and hold it out in front of you, Drop it, Catch it with the other hand, Repeat (10 seconds)
Flexibility
Lunge with Spinal Twist (10 seconds)
Deltoid
Plank with Shoulder Taps (30 seconds)
Static Stretching
Knee to Chest (10 seconds)
Coordination
Leg Raise and Toe Tap, Lateral Lunges (30 seconds on each)
Speed
Revere Lunge Knee Drive, High Knees (30 seconds on each)
Triceps
Diamond Push-Ups and Tricep Dips (30 seconds on each)
Dynamic Stretching
Front Leg Swings and Plank with Twist (10 seconds on each)
Power
Plank Jacks, Squat Jumps, Jump Lunges (30 seconds on each)
Cardio Endurance
Jog In Place, Mountain Climbers, Burpees (30 seconds on each)
Hip Flexor
Bridges, Butterly Stretch, Straight Leg Raises (10 seconds on each)
PNF Stretching
Leg to Chest, Lunge back Stretch, Side Stretches (10 seconds on each)
Balance
Back Leg Raises, Tree Pose, Kneeling Superman, Single-Leg Deadlift (10 seconds on each)
Muscular Endurance
Plank, Calf Raises Hold, Squat Hold, Lung Holds (30 seconds on each)
Gastrocnemius
Single-Leg Calf Raises, Seal Jumps, Calf Raises, Jumping Jacks (30 seconds on each)
Ballistic Stretching
Sitting Toe Reach, Bent Over Toe Reach, Lung with Twist, Chest Expansions (10 seconds on each)
Agility
Twist Jacks, Lateral Squats, Plank Jacks, Jump Lunges, Jump front and back (30 seconds on each)
Muscular Strength
Push-Ups, Sit-Ups, Squats, Crunches, Leg Lifts (30 seconds on each)
Adductor
Side Leg Raises, Fire Hydrants, Clamshells, Side Bridges, Low Lunge (30 seconds on each)
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Active Hamstring Stretch, Standing Quad Stretch, Chest Opener with Forward Bend, It Band Stretch, Down Dog (10 seconds on each)