1. Warm-up activities 10 minutes-jogging 600-800 meters+upper limb exercise+chest expansion+lunge leg press+kicking+body turning+abdominal back+leg lifting for 30 seconds (4*8 per session).

Run 2.30 meters (5-8 times, run back to the starting point and then run)

3. Prone high-five 12- 14 times-grab -8- 10 leapfrog-grab -400-meter run (2-3 groups are completed every day, and each group has a rest for 3 minutes).

Weekly plan

Finish 2 of the above 3 groups on Monday, Wednesday and Friday, 3 groups on Tuesday and 4 groups on Thursday, and do morning exercises on Saturday 10-20 minutes.