Physical prep by https://padlet.com/2339156/yfb1qeykwre41eau en-us 2023-01-27 11:37:06 UTC 2023-01-27 12:06:04 UTC hello@padlet.com Plyometrics 2339156 https://padlet.com/2339156/yfb1qeykwre41eau/wish/2458843166 High resilience on the stretch shortening cycle 
Benefits —> max velocity sprinting, acceleration sprinting, 
Kettlebell jump squats ]]> 2023-01-27 11:40:13 UTC https://padlet.com/2339156/yfb1qeykwre41eau/wish/2458843166 Flexibility 2339156 https://padlet.com/2339156/yfb1qeykwre41eau/wish/2458845244 Static (active and passive)  dynamic, isometric, ballistic, PNF stretches
3x a week, 6-10 stretches 
Just beyond point of resistance 
10/30 seconds 
Active - takes joint just beyond resistance 
Passive - parter takes joint just beyond resistance 
Sit and reach - normative data

]]> 2023-01-27 11:42:36 UTC https://padlet.com/2339156/yfb1qeykwre41eau/wish/2458845244 SAQ 2339156 https://padlet.com/2339156/yfb1qeykwre41eau/wish/2458854002 Speed agility and quickness - a system of dynamic movement and exercise
Moving feet quickly and laterally 
Shift in direction and angles 
Coordination 
Side kettlebell jump with pause 
bi-lateral jump 
Side band walks 
Side shuffle into single leg bounds ]]> 2023-01-27 11:52:01 UTC https://padlet.com/2339156/yfb1qeykwre41eau/wish/2458854002 Ellie, Amber, James, Bailey 2339156 https://padlet.com/2339156/yfb1qeykwre41eau/wish/2458854277 2023-01-27 11:52:19 UTC https://padlet.com/2339156/yfb1qeykwre41eau/wish/2458854277 Muscular strength 2339156 https://padlet.com/2339156/yfb1qeykwre41eau/wish/2458858801 Strength training 
High weight low rep 
Ability to lift high weights 
3-5 reps 
Work out one rep max 
To work at 80% of your one rep max ]]> 2023-01-27 11:57:32 UTC https://padlet.com/2339156/yfb1qeykwre41eau/wish/2458858801 Muscular endurance 2339156 https://padlet.com/2339156/yfb1qeykwre41eau/wish/2458861029 Ability to complete a repetition for a longer period of time before becoming fatigued
High reps low weight 
Build endurance 15-20 reps 
Need in UPS if you’re in fire service you may need to repetitively carry bodies out of a burning building ]]> 2023-01-27 12:00:12 UTC https://padlet.com/2339156/yfb1qeykwre41eau/wish/2458861029