what would be a suitable wa up plan before i do the shuttle run
Huh? I have no idea what you asked
Ahhh. I figured it out. Warm up plan.
http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_5.html#SEC40
Before doing the shuttle run, it is important to have a suitable warm up plan to prepare your body for the exercise. A warm up helps increase your heart rate, warm up your muscles, and improve circulation, which can help prevent injury and improve performance.
Here is a suitable warm up plan before doing the shuttle run:
1. Start with a light cardiovascular exercise such as a five-minute jog or brisk walk to raise your heart rate and warm up your body.
2. Perform dynamic stretches to increase your range of motion and prepare the muscles you will be using during the shuttle run. Examples of dynamic stretches include leg swings, arm circles, walking lunges, and high knees.
3. Incorporate some mobility exercises to improve joint mobility and flexibility. These exercises can include shoulder circles, hip circles, and ankle rotations.
4. Next, do some specific exercises to activate the muscles you will be using during the shuttle run. This could include exercises such as walking or jogging with high knees, butt kicks, or lateral shuffles.
5. Finally, do some light sprint exercises or agility drills to get your body used to the movements and demands of the shuttle run. For example, you could do some short sprints or practice quick changes of direction.
Remember to listen to your body and start with lighter exercises before gradually increasing the intensity. It is also advisable to cool down and stretch after the shuttle run to promote recovery and prevent muscle soreness.
For more details and illustrations of different stretches, you can refer to the provided link: http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching_5.html#SEC40