Warm Up Part 3 - Dynamic Agilities

Exercise 14: Form Skip

Distance: 20 yds

Coaching Points:

• Arms locked at 90 degrees
  
• Drive knees forward
  
• Pop off balls of feet keeping toes up
  
• Drive elbows back aggressively
  

Exercise 15: Side Shuffle

Distance: 20 yds each way

Coaching Points:

• Feet stay pointed straight ahead
  
• Weight on the balls of your feet
  
• Short shuffle steps
  

Exercise 16: Side Run

Distance: 20 yds each way

Coaching Points:

• Keep center of gravity low
  
• Cross over in front of body
  
• Should be balanced and able to change direction
  

Exercise 17: Backwards Cycle

Distance: 20 yds

Coaching Points:

• Keep Chest up tall
  
• Heel tight to butt keeping toes up
  
• Kick backward as far as possible with good form
  

Exercise 18: Lunge Walk

Distance: 20 yds

Coaching Points:

• Arms locked at 90 degrees
  
• Large step forward
  
• Do not bend at the hip
  
• Keep chest up tall
  

Exercise 19: Side Lunge

Distance: 20 yds each side

Coaching Points:

• Keep both feet pointed forward
  
• Full lateral extension of leg
  
• Keep hips low to the ground
  

Exercise 20: Form Runs

Distance: 20 yds twice

Coaching Points:

• 75% on the first rep
• 90% on the final rep
• Clap it up in the end zone

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

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