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Area Aerobic Core Upper Body Lower Body

Exercises Running; Cycling; Rowing; Skipping

Sit ups; Plank; Leg Raises; Medicine ball

Lateral pull downs; Seated row; Bicep curls; Push ups

Lunges; Squats; Step ups; Hack Squats; Calf raises

Test Beep Test Sit Up Test Flexed Arm Hang; Grip Test

Standing Broad Jump

Improves Aerobic Capacity Core strength Upper body; Arm strength; grip strength

Leg strength

Examples Lose weight; Feel physically better; Run for longer during games

Balance & Agility (all sports); Sprinting (AFL, netball, hockey, soccer, rugby); Hold position(dance, gymnastics)

Tone arms; Contest ball (netball, rugby); Hit ball (hockey, baseball, cricket, golf)

Kicking (AFL, soccer); Leg drive (rugby); Body position (hockey, surf, skateboard); Jump & step (netball, dance); Finning (bodyboard)

AerobicWarm Up

ImprovesAerobic Capacity

Beep Test

Your sportOr

General Fitness

Examples

*Lose weight* Feel physically better

*Run for longer during matches without getting tired

* run for long periods of time during my games

LungesSquats

Standing Long Jump Test

Improves leg strength

Your sport

Examples

*Kicking (AFL, soccer)*Leg drive (rugby)*Body position (hockey, surf, skateboard)*Jump & step (netball, dance)*Finning (bodyboard)

SitUps

Sit up Test

Improves core strength

Your sport

Examples

*Balance (all sports)*Agility (all sports)*Sprinting (AFL, netball, hockey, soccer, rugby)*Hold position(dance, gymnastics)

Lateral Pull Downs

Seated RowBiceps

Flexed Arm Hang Test & Grip Test

Improves arm & grip strength

Your sport

Examples

*Tone arms*Contest ball (netball, rugby)*Hit ball (hockey, baseball, cricket, golf)