If we want compile own training unit. We have to begin with structure. Training has three basic part.
First part of training unit is - Introduction.
In this part we start with warm up muscles. Its very important for whole training. The best are dynamic exercises. For example running, swimming or some atlethics and gymnastics elements.
Second part of training unit - Main.
Here we choose what we want to improve on ourself. We can focus on building strenght, endurance, coordination, stabilization, technique, speed or tactic. Also we can work on specific parts of muscles.
Third part of training unit - Final.
In the last part we should slow down. The best way is walking and at the end relaxing on the floor. Lay on back, close your eyes, breathing deeply and slowly.