Cardio Kickoff


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Updated: 9/12/2012 2:56 pm Published: 9/11/2012 4:43 pm



Football season is underway, but rather than spending all weekend on the couch watching your favorite teams, Tulsa YWCA’s Amy Bracher has some football moves to keep you active during the game.

Five football moves – plyometrics!! Football is usually played in 2-15 seconds so players have to be strong and ready to move in an explosive fashion.
  • Squat jumps or lunge jumps – Squat jumps: feet hip width apart, squat down until knees are parallel to the ground with hands behind you like you are ski jumping, then explode up pushing off your feet and swinging your hands overhead. Land softly and repeat. Lunge jumps: begin in lunge with both knees bent 90° with one arm forward and the other behind you like you are running. Explode up and switch legs using your arms for momentum, land softly and repeat.
  • Run and touch – legs wide (can be straddling a bench or mat), run in place with knees high and touch the bench or floor every few seconds. Or have a partner yell “touch.” You can also move your legs in and out to add the inner and outer thighs to the move.
  • Burpees – there are many versions of a burpee. Choose one that’s right for you. Add a burpee to the “run and touch” by running then placing hands on the floor or bench, jumping out into a plank, (pushup option) then jump feet back to hands and jump up (clap over head option here). Perform burpees without the running in between.
  • Mountain climbers – begin in plank/pushup position. “Run” by bringing knees into chest. Option: Standing mountain climber against wall: Place hands on wall shoulder width apart, lean in as if pushing the wall down, and run with high knees.
  • Jump overs – Jump side to side over the bench, mat, dumbbell, toy car, etc. Bring knees up into chest.

All these moves can be performed without equipment. A mat and/or bench are optional.

YWCA
1910 South Lewis Ave
Tulsa, OK 74104
ywcatulsa.org


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