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In your group give 4 progressively difficult exercises to help improve your specific component of fitness.
you must include;
•A brief description of the exercises

•A picture/ diagram/ video of exercises (no longer than 30 seconds)

•Reps/set, intensity, duration if necessary

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The ability to cover a distance within a unit of time
HIIT Training (High Intensity Interval Training)

20 Minute Treadmill
1) Warm up including dynamic stretching.
2) Set High intensity on treadmill, for example, 10.
3) Jog for 30 seconds followed by a sprint at selected intensity Jog should be light intensity.
4) Repeat for 20 minutes.

Parachute Training

1) Stand in an athletic stance with parachute laid out behind you, (attach via harness)
2) On the sound of whistle, explode out and sprint towards finish line (35 metres)
3) Pump and exaggerate arm movement and don’t be stiff or rigid

Downhill Speed Training

1) Use a suitable hill with a 15 degree decline
2)

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Jacob charlie ollie
1) 30 minute bike ride. this improves our Aerobic endurance because you are using your ability to exercise continuously for extended periods without tiring.
2) 45 minute swim. this improves our Aerobic endurance because you are using your ability to exercise continuously for extended periods without tiring.
3)30 Minute jog.  60% MHR

this improves our Aerobic endurance because you are using your ability to exercise continuously for extended periods without tiring.
4)speed walking 25% MHR 30 minutes
this improves our Aerobic endurance because you are using your ability to exercise continuously for extended periods without tiring.

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1)Bicep curls -  Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. ( https://www.bodybuilding.com/exercises/dumbbell-bicep-curl)
2)Push ups -

Position hands palms-down on the floor, approximately shoulder width apart. They should be about next to your shoulders, with your elbows pointed towards your toes.

If you are on a relatively cushioned surface, such as a carpeted floor, you may also support yourself on your fists between the first and second knuckles for a greater challenge. If you are on a less forgiving surface, consider investing in some push up grips, (they look like handles you put on the floor).

Curl your toes upward (towards your head). The balls of your feet should touch the ground. (https://www.wikihow.com/Do-a-Push-Up)

3) Incline press -  Grab a barbell with an overhand grip that's shoulder-width apart and hold it above your chest. Extend arms upward, locking out elbows. Lower the bar straight down in a slow, controlled movement to your chest. Pause, then press the bar in a straight line back up to the starting position. (https://www.muscleandfitness.com/workouts/chest-exercises/videos/incline-barbell-bench-press)
4)Parallel bar dips -  Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent. ( https://www.bodybuilding.com/exercises/parallel-bar-dip )

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the capacity of a joint or muscle to move through its full range of motion.
exercise 1:

Lunge and Twist
Start this exercise by lunging with your right leg. Keep your chest up and your back straight, engaging your core. As your lower your left knee to the ground, twist your upper body toward your right knee. Follow this movement with a twist to the left. Stand back up and repeat, alternating legs. Start with 10 repetitions on each leg.

exercise 2:
Frog Stretch

Start on all fours.

Slide your knees wider than shoulder-width apart.

Turn your toes out and rest the inner edges of your feet flat on the floor.

Shift your hips back toward your heels.

Move from your hands to your forearms to get a deeper stretch, if possible.

Hold for for 30 seconds to 2 minutes

exercise 3:
Reclining Bound Angle Pose

Lie on your back.

Bring the soles of your feet together and allow your knees to open up and move closer to the floor.

Hold for 30 seconds to 2 minutes

exercise 4:

Extended Puppy Pose

Start on all fours.

Walk your arms forward a few inches and curl your toes under.

Push your hips up and back halfway toward your heels.

Push through the palms of your hands to keep your arms straight and engaged.

Hold for 30 seconds to 2 minutes.

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-Leg Press-  The leg press is a good exercise for people who may struggle with squat positioning. This will improve power in the legs.
-Squat Jump-  Squat jumping is a great exercise for developing lower body power and is excellent for athletes who need to improve their vertical ability.
-Balance exercises-  A good starting point to building power is to ensure you have good core balance and strength.

Medicine ball squat throws- This will improve power in your legs, improving your result in vertical jump. Do this for as long as you can for 1 minute with a 1 minute break in between, then do it again for a minute.

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Tuck Jumps

Tuck jumps target your lower body and core simultaneously. Stand with your feet shoulder-width apart and place your arms at your sides or cross them in front of your chest. After doing a slight squat, jump in the air forcefully and tuck your knees into your chest. As soon as you land, immediately do another tuck jump. Continue for 15 to 25 reps.

V-ups
Extend your arms behind your head and straighten your legs. Simultaneously lift your arms and legs off the floor and fold your body into a "V" shape. When you do this, balance on your butt and try to touch your hands to your toes. Slowly lower yourself down and repeat 15 to 25 times.
Triceps Dips
Place your hands on the edge of a weight bench and extend your legs out straight. Your hands should be shoulder-width apart, your fingers should be wrapped under the bench and your heels should be on the ground. In a controlled motion, lower yourself down by bending your elbows. Once your upper arms parallel the floor, push back up and repeat 15 to 25 times. You can make this exercise easier by doing your reps with your knees bent.
Push ups
Lie face-down on the floor with your hands slightly wider apart than shoulder-width and your toes hip-width apart. In a controlled motion, push yourself up, tighten your core and straighten your back. Slowly lower yourself down until your chest is within a fist-width of the floor then push back up. Repeat for 15 to 25 reps. If you cannot repeat 15 to 25 repetitions with your toes on the floor, start with your knees on the floor. The key to building endurance is to do a high amount of reps!
https://getfit.jillianmichaels.com/examples-exercises-muscular-endurance-1023.html