Beáta Vári, Péter Dorka, Cziberéné Nohel Gizella, Dr. Ferenc Bóka: Individual Sports
Pre-warm up and stretching exercises and drills
- Jogging
- Running with lifted knee and heels
- Running only with lifted left heel then with right heel
- Running backward
- Running, high knees or heels at every third beat/rhythm
- Running, high knees or heels every fourth beat/rhythm
- Running with cross steps
- Running while altering kneels and heels
- Running twice with high left knee, it is repeated with the right knee and heel
- Exercises 7 and 8 while altering feet
- Exercises 7 - 9 with slow start then gradually accelerate smoothly until athletes fall out of rhythm
- 1-10 exercises forward-backward arm swings
- Strides 30-60 metres
- Front support, kicking, double, triple heel kicks
- Running around the curve altering step strides to signals (clapping)
- Skipping: A holds the rubber band at hip level, B tries to touch it with his knees as many times as he/she can within a minute
- Eight-run around four markers
- Zigzag running forward and backward around five markers
- Running in a triangle. Altering skipping and hopping
- Who is left back? Students start sprinting and the ones who is the last will stop running
- Partner pushing: one of the members of a pair pushes his/her partner while he/she stands back to back. They should push with full force with high knees
- Static running while leaning against the wall
- Uphill sprints while hitting a faster space
- Start from different positions (with feet apart, Turkish seat, squats, hips up and the body is in the loaded position, etc.)