Warm Up Part 2 - Ground Base Dynamic Stretches

Exercise 9: Single Leg Raise

Reps: 10 each leg

Coaching Points:

• Keep legs straight
  
• Back stays flat on ground
  
• Palms down to the side
  
• Do not let the heel touch the ground between reps
• Stay under control

Exercise 10: Skydivers

Reps: 10

Coaching Points:

• lift both arms and legs off ground
  
• focus on lower back
  

Exercise 11: Hip Hydrants

Reps: 5 each leg

Coaching Points:

• Bulldozer position
  
• Knees under the hips
  
• Lift up and out
  

Exercise 12: Leg Circle

Reps: 5 forward each leg and 5 backward each leg

Coaching Points:

• Bulldozer position
  
• Start with right leg and go forward then back
• Switch to left and go forward then back
• Full range of motion is important

Exercise 13: Mountain Climbers

Reps: 5 each leg

• Drive knee to chest
  
• Be light on your feet
  
• Stretch into each rep
• Do not push the pace