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

•Reps/set, intensity, duration if necessary

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!

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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.  

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.   

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:

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:

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:

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. 

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.