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Ped 026 - Module 3 (Amandoron)

This sports conditioning program outlines exercises for Athena Amandoron to develop speed, flexibility, and endurance for badminton. The program includes warm up exercises, aerobic fitness exercises like squats and jumping jacks, flexibility exercises like lunges and shoulder rolls, speed and agility exercises like sprints and side lunges, badminton skill drills, and a cool down. The program is designed to be done 2 times per week for 15-30 minutes with moderate intensity.

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ATHENA V. AMANDORON
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201 views1 page

Ped 026 - Module 3 (Amandoron)

This sports conditioning program outlines exercises for Athena Amandoron to develop speed, flexibility, and endurance for badminton. The program includes warm up exercises, aerobic fitness exercises like squats and jumping jacks, flexibility exercises like lunges and shoulder rolls, speed and agility exercises like sprints and side lunges, badminton skill drills, and a cool down. The program is designed to be done 2 times per week for 15-30 minutes with moderate intensity.

Uploaded by

ATHENA V. AMANDORON
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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SPORTS CONDITIONING PROGRAM

SPORTSs

NAME: ATHENA AMANDORON DATE: 01/26/23

GOAL: To develop speed, flexibility, and endurance INTENSITY: Moderate


FREQUENCY: 2x a week TIME: 15-30 minutes
BODY MASS INDEX: 24.03 kg/m2 CLASSIFICATION: BADMINTON

WARM UP
Exercise Sets Duration
Side reach 1 1 minute
Hip rotation 1 1 minute
Knees lift 1 1 minute

AEROBIC FITNESS
Exercise: Sets Reps Rest
Squats 2 15 1 minute
Jumping jack 2 10 1 minute
Jumping rope 2 10 1 minute
March on spot 1 20 1 minute

FLEXIBILITY
Exercise: Sets Reps Rest

Lunges 2 15 1-2 minutes


Shoulder roll 1 10 1 minute
Chest stretch 2 10 1 minute
Leg swing 1 10 1 minute

SPEED, AGILITY, QUICKNESS


Exercise: Sets Reps Rest
High knees 1 20 1-2 minute
Sprint 1 2 1 -2 minute
Side lunge 2 10 1 minute
Box jump 1 15 1 minute

SKILL DRILLS/ACTUAL GAME


Exercise: Sets Reps Rest
Smash 1 5 1 -2 minutes
Receiving 1 5 1 minute
Serving 1 5 1 minute

COOL-DOWN
Exercise: Sets Duration
Side stretch 1 1 minute
Hip rotation 1 1 minute
Knees lift 1 1 minute

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