Lepší flexibilita, připravenost na výkon a prevence proti zraněním: OTEVŘI SOUBOR!

Pro názornost koukni na videa všech cviků "The 11+ Warm-up" :

1) Running - Straight Ahead : https://www.youtube.com/watch?v=RSJIp7e7fyY

2) Running - Hip Out : https://www.youtube.com/watch?v=rPugh9vf9Hg

3) Running - Hip In : https://www.youtube.com/watch?v=dyeV-K5wmQA

4) Running - Circling Partner : https://www.youtube.com/watch?v=67FEXBx_G6g

5) Running - Jumping with Shoulder Contact : https://www.youtube.com/watch?v=DlWuFO1e4Xc

6) Running - Quick forwards & backwards : https://www.youtube.com/watch?v=-qLxW9S1CoM

7a) The Bench - Static : https://www.youtube.com/watch?v=gf-XEapqXPU

7b) The Bench - Alternate Legs : https://www.youtube.com/watch?v=xIjMKLQbYN4

7c) The Bench - One Leg Lift and Hold : https://www.youtube.com/watch?v=-DCNqxL53ic

8a) The Sideways Bench - Static : https://www.youtube.com/watch?v=U4qn6CHzZ2Q

8b) The Sideways Bench - Raise and Lower Hip : https://www.youtube.com/watch?v=2G3PeyIQNxg

8c) The Sideways Bench - With Leg Lift : https://www.youtube.com/watch?v=rW4I5wtDou4

9a) Hamstrings - Beginner : https://www.youtube.com/watch?v=rfZ-i7erbaY

9b) Hamstrings - Intermediate : https://www.youtube.com/watch?v=45QvWza5DAM

9c) Hamstrings - Advanced : https://www.youtube.com/watch?v=XGq0PFDuH0M

10a) Single-Leg Stance - Hold the Ball : https://www.youtube.com/watch?v=oN15EId6A3U

10b) Single-Leg Stance - Throwing Ball : https://www.youtube.com/watch?v=q_4OC5tUCro

10c) Single-Leg Stance - Test Partner : https://www.youtube.com/watch?v=P__OfVT9Khc

11a) Squats - With Toe Rise : https://www.youtube.com/watch?v=_zYjf23XcRU

11b) Squats - Walking Lunges : https://www.youtube.com/watch?v=vOd7JmOgF6Y

11c) Squats - One-Leg Squats : https://www.youtube.com/watch?v=ijlZzNkgUSA

12a) Jumping - Vertical Jumps : https://www.youtube.com/watch?v=MY-IC4ptlhU

12b) Jumping - Lateral Jumps : https://www.youtube.com/watch?v=V76W_0EaKcg

12c) Jumping - Box Jumps : https://www.youtube.com/watch?v=P9EtKVKC8uA

13) Running - Across the pitch : https://www.youtube.com/watch?v=xTPjzXl_QIc

14) Running - Bounding : https://www.youtube.com/watch?v=1FTBApO6WWI

15) Running - Plant and Cut : https://www.youtube.com/watch?v=mFpOPRUohgA