Atletski stadion OŠ Radovljica

(OPTION 1): Strength and Power - trenerji atletskega kluba Radovljica

• Warm-Up: 15 minutes of dynamic stretching and light cardio.
• Exercises:
  • Squats (3 sets of 8-12 reps)
  • Deadlifts (3 sets of 8-12 reps)
  • Leg Press (3 sets of 10-15 reps)
  • Calf Raises (3 sets of 15-20 reps)
  • Plyometric exercises like box jumps and split squats to build explosiveness (3 sets of 8 reps each).
• Cool Down: Stretching and foam rolling.

(OPTION 2): Core and Stability

• Warm-Up: 10 minutes of core activation exercises.
• Exercises:
  • Plank variations (front, side, extended) - hold each for 45-60 seconds
  • Russian twists (3 sets of 20 reps)
  • Stability ball exercises (knee tucks, rollouts) - 3 sets of 15 reps
• Cool Down: Yoga or Pilates focusing on core and flexibility.