JOKKU DEFENSIVE HOLD

ƁATAKOL

Jokku defensi layii: jiigal njuute, gurbe jooƴɓe, loowɗe najjuɗ. Coach neƴƴ direxiyon slide ƴii 30 sekondi. 30 sekondi daaƴ. Jama'a 5 set.

Woni jeexirde muskulaire NDER endurance ba kabru jogal.

TIKIƁE DUUJI

Gubre HEEWI hokku, depth squat takkaali.
Hollude ƴee, booyɗum nder, alaa folde.
Loowɗe najjuɗ, palme nder.
Step-nde-slide, alaa gila feet.
Hen a tolno, a yeeso rep.

ƁURƁƊE

Ɗum mirror. Hand-fighting (jokkam mañu, alaa hold). 60 sekondi alaa neƴƴugol.

WAXAL MAWNDE