To help your athlete better prepare themselves for each practice and game they should properly warm up their bodies and muscles to prevent injury.
Have 2 sets of cones separate by 15-20 yards for the athletes to have a stopping and starting point.
Not ALL Athletes will be able to reform these warm ups with good form…Constantly encourage and correct form to prevent injury to your athletes.
ALL EXERCISES should be 2 times…back and forth.
A nice, easy jog, Reinforce that it’s NOT a race, encourage that the team stays together. They should jog at about 50 % of their maximum speed.
Athlete pump their knees at leas waist-high at a slow CONTROLLED Pace. Reinforce that it’s NOT a race, encourage that the team stays together. Arms should be bent at the elbow at a 90 degree angle, and arm movements should be exaggerated. Quickness of repetition and vertical movements should be stressed forward motion.
Wide High Knees:
Same as above, but have athletes raise their knees waist-high BUT towards outer corners to stretch and warm up the inner thighs.
Heel to Butt:
Athletes lift their heels as quickly as possible while maintaining an upright posture and pumping their arms.
Athlete stands upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. Preform walking lunges to the cone and back to the starting cone.
Athlete turn sideways with their knees and waist bent. Shoulders should be over the knees. They should drop their bottom close to the ground and shuffle their feet sideways towards the cones.
Athletes turn sideways with their right side close to the cone with their knees and waist bent. Shoulders should be over the knees. They should drop their bottom close to the ground and turn their right hip in. As they turn their right hip in, their right foot should cross in front of and past their left foot. Athletes then step sideways with their left foot and return to a neutral position. Athletes then turn their right hip out and cross their right foot behind and past their left foot, then step sideways with their left foot to again return to a neutral position. Repeat to the end cone and repeat with their left foot leading back up to the first cone.
Athletes run backwards towards the cone. Athlete should stay low, pump their arms, and move their feet as quickly as possible with their head forward.
*This one does not need to be performed in a group staying together*
Athlete should run at about 80% speed. Run to the cone and touch the ground, and head back to the first cone. Coaches should encourage good running form
Click HERE to view Static Stretches for keeping your athlete injury free.