Dynamic Warmup

Dynamic Warm-up (all will take place from endline to net and the WHOLE gym will do together)  All will be done forward to the net and backward back to the end line

·         Jug (x2)

·         Skip (x2)

·         High Knee steps (x1)  (quick and knees at 90 degrees)

·         High Knee jumps (x1)  (focus on height not distance)

·         Karaoke quick fee with all facing the same way (x1)

·         Karaoke high knee with all facing the same way (x1)

·         Lunges

·         Side lunges

·         Side shuffles (no cross over)

·         Forward shuffles (right foot always forward)

·         5 -10 real pushups – could start the first day with 3-5 and build up to 10-12 by the end of the season, adding 1 every week (no knee push ups)  (hands at shoulders, back straight, eyes focused out in front of them) (push-ups should be done slowly and with good form)

·         10 V ups

·         Sidelines (20 secs) x2

·         Forward / backward jump over line (20 secs) x2

·         30 secs. to get partner, jog