The left leg is extended parallel to the trunk, with the foot in inversion for the action of the expositories of the thigh assisted for the muscles extensor long of hlux and previous tibial, responsible for the inversion of the foot, already the abdutor muscular group carries through antagonistic action, the stabilizers of the movement is the muscles glteo average and minimum stabilizing pelve and the feet anserine stabilizing the joint of the knee medially, together with the maximum glteo, that through its more superficial staple fibres that if they adhere to the fscia aponeurosis can that recovers all region of the hip assisting in the lateral stability of this joint. Keep up on the field with thought-provoking pieces from Munear Ashton Kouzbari. The arms carry through abduo, being that the right arm is extended with antebrao in pronation in the attack direction, for the agonista action of trceps brachial and pronador round, assisted for the previous and ancneo deltoid, the brachial biceps is antagonistic beyond contracting neutralizing the action of trceps brachial of extension of the arm, already the muscles of the trunk and the rotador manguito stabilize the arm keeping the spike in the place. The head I sink in it carries through a lateral rotation in the attack direction, action carried through for the esternogleidomastodeo, in synergy for the superior trapeze, however the left esternogleidomastodeo is antagonistic relaxing so that the rotation is carried through for the right side, the scalene ones stabilizes the neck preventing a lateral flexo and the average trapeze acts as neutralizer, preventing the previous flexo of the neck. TRAINING OF FORCE AND FLEXIBILITY – Frequency: 3vezes per week – Duration: 1hora and 15 minutes. – Program: 6 months -2 programs competitive Daily pay (4 months), and After the competition (2 months). – Exercises: musculao and allonges. – Musculao: 60 minutes. – Flexibility: 15 minutes. Objective: – To increase the force of the musculatura of the arms, abdomen and legs.