Warm Up Part 1 - Stationary Dynamic Stretches

Exercise 1: Prisoner Squat

Reps: 10 to cadence

Coaching points:

• Feet shoulder width
  
• back flat / butt back
  
• Toes over knees
  

Exercise 2: Jumping Jack

Reps: 10 to cadence

Coaching points:

• Stay on balls of feet
  
• Full Range of Motion
  
• Arms and Legs Straight
  

Exercise 3: Seal Jump

Reps: 10 to cadence

Coaching points:

• Stretches shoulder forward
  
• Stay on balls of feet
  
• Arms and Legs Straight
  

Exercise 4: Pogo Jump - Quick

Reps: 10 sec. X 2 Quick Reps

• Keep legs straight
  
• Use arms with jump
  

Exercise 5: Pogo Jump - High

Reps: 10 sec. X 2

• Long Air Time - High in Air
  
• Keep legs straight
  

Exercise 6: Wide Outs

Reps: 10 sec. X 2

• Start in quarter squat
  
• Maintain athletic position
  
• Hips stay at same height
  

Exercise 7: Gate Swing

Reps: 10 to cadence

Coaching points:

• Start in squat position
  
• Hands on knees
  
• Widen and sink hips into deep groin stretch
  
• Keep all weight on the balls of feet
  

Exercise 8: Scissor Jump

Reps: 10 to cadence

Coaching points:

• Start in running position
  
• Keep arms locked at 90 degrees
  
• Jump and switch feet
  
• Sink into a stretch and repeat
  
• Keep chest tall at all times