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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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Squat jumps - do perform squat jumps you have to start by standing with your legs shoulder width apart making sure your back is straight, you bend your knees about 90 degrees and jump up and land back in the squat position. to make it more challenging you could try and go a bit further down to make it more difficult to jump up. squat jumps are good to improve your muscular endurance because you have to carry on working your leg muscles for a long period. you should probably perform about 3 sets of 10 or maybe more if you want ot push yourself.

Burpees - to perform a burpee you start with your feet shoulder width apart and your head up and back straight, you then squat and place your hands on the floor placing all of your weigh5t on your hands as you jump your feet to a plank position keeping your arms straight, you then perform one push up and jump your feet back forward so they are next to your hands and jump in to the air as high as you can. this helps improve your muscular endurance because you have to work your arm muscles continuously. you should perform about 10-20 of these or if you are performing them in a circuit then you should do as many as you can do in a minute or maybe longer.

High knees - to perform high knees all you have to do is start by jogging on the spot but you then have to bring your knees close to your chest as you are jogging and keep doing this for a period of time. to try and make this exercise more difficult you could try and bring your knees higher up to your chest and try and speed it up so you can get more high knees in and try and do more each time. this helps improve your muscular endurance because you need to have strong legs to bring them up to your chest continuously. the duration of high knees should be as many as you can do in a minute or maybe 2 minutes if you want to push yourself more.

Plank - to perform plank you should start with your elbows on the floor and your arms facing forward. you should make sure your body is horizontal and your back is NOT dipping or arching, it should be completely straight and you stay in this position for a certain amount of time. to make this more difficult each time you could try and stay in the position for a longer space of time every time you perform this exercise. this helps improve your muscular endurance because you have to have a strong core to make sure you can keep the position for a long period. the duration of this should be around 1 minute or maybe 2 minutes if you want to have a stronger core.

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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
A v-up is an abdominal muscle endurance exercise that is performed from a face-up position. 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
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. Position your hands shoulder-width apart on a secured bench or stable chair.

Slide your butt off the front of the bench with your legs extended out in front of you.

Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.

Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.

Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.

Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

Push ups
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

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lunges with weights
step one leg a generous stride length and bend to make a right angle between your thigh and chin. allow the heel of the back foot to lift of the ground as you bend the back knee towards the floor. hold for a few seconds the return standing upright. do the same movement but this time you move the opposite leg to the front, keep you back straight, head upright throughout: make sure your front leg doesn't bend beyond a right angle

Bicep Curl
Stand comfortably, with your feet shoulder width apart, and hold a small hand-weight in one hand, palm facing to the front. Bend your elbow so that you raise the hand-weight to your shoulder, stopping short of fully flexing your elbow. Return to the starting position by slowly lowering your forearm. Avoid fully straightening your elbow. Keep your wrist straight throughout.

Wall push ups
Stand facing a solid wall at arm’s length, with feet shoulder width apart. Place the palms of your hands flat on the wall, at shoulder height. Before starting, step your feet back a few inches. slowly lean closer to the wall and let your hands take some of your weight by allowing your elbows to bend. Keep your back and neck straight and in line with your legs; avoid bending at the hips. Lean as close to the wall as is comfortable and hold for a few seconds, then straighten your elbows as you return towards the upright position. Remember to keep your abdominals contracted to prevent your back from arching. The exercise requires more effort the further that your feet are back from the wall. As you gain strength you may like to progress to a knee push up, which is performed on the floor in a face-down position, and then to a standard push up.

Quad knee and arm extension.
On a floormat, position yourself on all fours with your back flat and parallel to the floor. Focus your eyes on the mat to keep your neck straight. while keeping your head, neck and back in a straight line, slowly raise one arm and the opposite leg off the ground, so that the elevated limbs are in line with your torso. Hold for a few seconds, then lower your limbs to the floor again. Repeat using the opposite limbs. Hold your abdominal muscles tight to prevent your back from arching.

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Speed is the ability to perform a motor skill as rapidly as possible. Simply, it is the ability to move quickly, which is an essential quality in many sports. Reaction time is closely related to speed.

Reaction time is the ability to respond rapidly to a stimulus. Reaction time can be improved by explosive exercise and sport-specific practice.

Ways to improve SPEED in sport:

Bounding- is a plyometric  exercise which will help improve your sprinting power.

1) Jog into the start of the drill for forward momentum.
2)After a few feet, forcefully push off with the left foot and bring the leg forward. At the same time drive the arm forward.
3)Then repeat with the other leg and arm.
4)This exercise is an exaggerated running motion, focusing on the foot push-off and air time.

Alternating Strides- Speed training drills like these help to develop foot speed and also co-ordination.
1)Set up a series of cones in a straight line. The first 10cones should be spread 1 metre apart. The next 10 should be 2 metres apart.
2)The cones that are closes together will encourage faster, shorter strides.
3)You can gradually decrease the distance between cones as you progress.
4)Walk slowly back to the cones so the body is able to recover.
Look back / recap- it is important to see were your going wrong and what your doing right. This is either your technique or your style of sprinting.
1) Setting up 2 cones, from one end to the other. Making sure that it is set out around 30/35m allowing the client to not tire themselves out.
2) The client will then be recorded as they run or sprint to the other end of the hall.
3)Once they have rested they will then watch themselves back looking at their technique and how they can improve. This will enable themselves to set goals and to also give themselves motivation.

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Interval running

One of the most common ways to improve your cardio is interval running. Preferably outdoors in the park or at a place where the air is clear. Set a goal you that you believe you can achieve and aim for it. For example:

Jog at a steady pace for 2 minutes

Increase to running race for 30 seconds

Repeat this exercise for 20 minutes

Once you’re able to sustain that level over a period of time, then you’re ready to raise the bar a bit higher. This will work on the endurance of your breathing and legs.
Swimming
Swimming is an excellent way to work on your breathing technique, which is essential to maximizing your cardio potential. Perform the following activity using a stroke that you’re most comfortable with:

Swim from one end of the pool to the other at a fast pace

Repeat for several laps (depends on size of pool) without any breaks in between

Rest for 2 minutes and repeat

If the pool size is relatively small (5-10 meters) then around 4-5 laps would be recommended. Time your swims and whatever time you get at the end, your aim is to beat it on your next go.
Cycling-gear shifting

This will only work if you have a mountain bike with gears. This form of exercise will strengthen your legs as well as improve your cardio. You need to:

Cycle at a gear that you’re comfortable with for 3 minutes

Increase the gears by one or top notches and cycle for 1 minutes

Resume back to normal gear and repeat for the rest of your journey

The distance and duration all depends on what you feel comfortable with. Think of a destination to cycle to and then work out the distance on Google Maps. It also helps if the path is clear like in large parks which doesn’t involve many hills and slopes.

Fartlek training
The word ‘Fartlek’ comes from the Swedish meaning ‘speed play’ and Fartlek training is just that – rather than running a set distance in a set time, you ‘play’ with different running paces and distances until you feel you’ve completed the workout.
Here’s an example of how it works. Remember to warm up before you start and approach the session with an open mind. Try to avoiding putting a time or distance limit on the session before you start.
Step 1

Jog gently for 5 minutes then pick a landmark in the distance to aim for and a running pace. For example, this could be the next lamppost in your view, and you decide to run at 70% of your maximum speed until you reach it.

Step 2

Run towards the landmark at the pace you’ve decided and when you reach your target, start jogging again until you’re ready for the next burst of speed.

Step 3

Pick a new landmark and running pace, but make sure they’re different from the previous one. For example, you now decide to run to the end of the street at 90% of your maximum speed.

Step 4

Keep completing these varying distances and speeds with gentle jogging in between. End the session when you feel you’ve done enough and had a thorough work out.

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In order to test flexibility, you can perform the sit and reach test.
You can improve the result you achieved in the sit and reach test by stretching out in different ways, such as:
Static Stretching
Dynamic Stretches
PNF stretches.

A static stretch is when you are not moving. Examples of this are still lunges, standing on one leg. Static stretches include; Arm and SHoulder stretches, Hamstring Stretches, Quadricep Streches and a hand bend.
Examples of Dynamic streches are; a lunge with a twist. T-Push-Ups, Jump Squats, High kicks and Knee to chest stretches.
PNF stretches are when you follow a contraction by relaxing into a passive stretch (with a partner) . An example of PNF stretching is:

1. Lie on your back with your legs and arms on the floor. Lift one leg and allow your partner to push against it until you feel slight discomfort in your hamstring, and stay in this position for 10 seconds.

2. Next, push with your hamstrings against your partner's resistance for 6 seconds. Think about driving your heel towards the ground.

3. Follow that contraction by relaxing into a passive stretch by your partner for 30 seconds. After the contraction, you should be able to move your muscle into a greater ROM during the passive stretch.

Doing so would be great for sports performers such as; gymnasts, footballers, dancers, martial artists. This is because they all require a lot of flexibility to help fulfill the most potential to benefit their sport. This will then enable them to do better. For example, if a footballer wasn't very flexible, there would be many times in a game situation where they were possibly unable to reach the ball.

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Ways to improve Power in sport is by performing a box jump. This exercise will be beneficial for rugby players, for example, when they are jumping up to catch a ball. This includes  By doing this you will need to:
a hip-width stance
jump onto the box using a two-foot take-off
both feet land on the box simultaneously
keep the knees in line with the toes
complete at full hip and knee extension
jump or step down to begin the next repetition

http://www.crossfit.com/cf-info/certs...
In order to improve this exercise, the height of the box may be increased
Another improvement of this exercise is, increase the time the dumbbells are held for.

Lunges

Pistol Squat

Dumbbell Overhead Push Press

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One way to improve power for the vertical jumps is, jump squats. A jump squat is a plyometric exercise, and plyometric are one of the best ways to develop speed and explosiveness. When doing the jump squat there must be height on the jump from the squat. It can be easy to injure your ankles and knees if not done correctly.
Another way is a box jump. The height of the box you use will depend on your jumping ability. Start small and work your way up to a height that challenges you but not so high that your technique suffers. You want to land in a position similar to the bottom of a squat. Focus on jumping as quickly as you can and exploding from the bottom of the movement on to the box. Then carry on doing this on boxes which are higher.
The third way to improve the vertical jump and power in legs is the weighted step ups. The step up is a great all-around exercise that you can do almost anywhere. Not only will it build strength in your quadriceps, you can also use it as part of a cardio workout. It has a low risk of injury.
The last exercise to improve power is stair running. Stair running is a high-intensity workout that helps build speed, power, and cardiovascular fitness. It targets the glutes, quads, and calves.

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Bench press - 8 - 10 reps, 3 sets

Lay down flat on the bench and then place hands on the bar. The grip should be slightly wider than shoulder width. The bar should then be lifted off the rack and lowered towards the chest – just before the bar touches the chest, lift the bar up again to full extension.

Dips -  8 - 10 reps, 3 sets

Begin by raising yourself onto the dip bars. Then the body should be lowered until the shoulders are below the elbows. Then push the body up until the arms are straight again. The dips aim to work the chest, shoulders, back and arm muscles. Doing the dips correctly is essential to avoid injury in the chest and shoulders.

Barbell Squat - 8 - 10 reps, 3 sets

Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt hip width stance with the feet turned out. Move down by bending the knees without moving the hips back as much as possible. Continue all the way down keeping the weight at the front of the heel. At the moment the upper legs contract the lower legs reverse the motion, driving the weight upward.

Leg Press - 8 - 10 reps, 3 sets

Begin with the feet placed low and shoulder width apart on the platform in order to place the emphasis onto the lower quads. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended. Next, slowly lower the platform until your upper and lower legs make a 90 – degree angle. Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position.