Special Olympics Football Coaches Quick Start Guide Sit-Ups: Crunches 1. Perform steps 1-3 above 2. Keep back straight; slowly lift shoulders about 45 degrees 3. Slowly return to start position. Sit-Ups: Side Lifts 1. Lie on left side, resting on elbow, arm is at 90 degrees, knees are 45 degrees 2. Lift hips off ground until body is in a straight line 3. Slowly return to start position. 4. Switch sides and perform lifts Sit-Ups: Jack-knife With Medicine Ball Reps: 2x5 (two sets of five reps) 1. 2. 3. 4. Lie on floor with arms and legs outstretched Hold medicine ball between hands Slowly lift ball and legs off ground at 45 degrees Slowly return to start position. Football Quick Start Guide – September 2004 35