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Warm-Up Templates
EXACTLY how to create pre-practice or pre-game warm-ups!
W a r m - U p T e m p l a t e I n s t r u c t i o n s
6 – 9 Year Old
In a continued effort to promote multilateral stimulus and guided discovery, the warm-up timeframe prior to a game or practice with athletes in this age category should be based explorative play.
Avoid creating complicated pre-game or practice routines that involve a systematic progression of preparation, contain too much concentration on sport specific stimulus or are based on adult-style warm-ups. Children are not adults and do not require the same degree of methodical preparation.
Create games that allow your young athletes to experience, explore and discover basic elements of athletic ability such as running, jumping, throwing, balancing, skipping, kicking, crawling, hopping and movement adequacy.
Do so in a fun and energetic way, while encouraging each young athlete to enjoy themselves and strive to become proficient in all of the skills offered.
Three basic warm-up games are suggested in the following pages. By using both your imagination and creativity, you could create literally thousands of different effective warm-ups from these templates alone.
10 + Year Old
A more rigid approach to athletic preparation is required in this age category. This is due to an evolving muscular, skeletal system as well as an increased need to promote and establish skill proficiency.
Outlined in the following pages are three separate groups of exercises:
(i) Static Isolative
Non-locomotive based exercises which serve to teach young athletes the essence of torso, scapular and gluteal strength and stability
(ii) Systemic Strength/ROM
Movement-oriented exercises which involve systemic strength and range of motion
(iii) Dynamic Tactical
W a r m - U p T e m p l a t e I n s t r u c t i o n s
Dynamic-based exercises which involve speed, spatial awareness, balance, rhythm and, where appropriate, tactical deftness. Based on the sport you are coaching, the exercises in this category can be augmented to include a sport-specific element such as using a ball or creating particular patterns of execution.
As a Coach, you must progress, regress, add to and alter any of the existing exercises based on the skill level (and age) of your young athletes (you can also modify directions of movement or planes of motion – i.e. sideways, backwards etc).
To use the template, you will take one exercise from Group 1, another from Group 2 and one from Group 3. Based on the skill level of your athletes, it is recommended that you follow this set/rep ratio and flow:
Group 1 exercise:
2 sets, 5 – 8 reps
Group 2 exercise:
2 sets, 5 – 8 reps
Group 3 exercise:
2 sets, 5 – 8 reps
* For many of the Group 3 exercises, a ‘rep count’ does not apply. In these cases, perform the exercise until you feel that your athletes have sufficiently gained proficiency in the skill or are physically prepared for the game/practice.
It is critical that you do not simply allow your athletes to ‘go through’ each exercise. Teach them the proper execution and ensure quality form.
As your young athletes gain skill, understanding and strength, use the following progressions over time:
a. Increase the number of reps per set
b. Increase the number of sets
c. Increase the number of exercises used from each group
At the initial phases and including instruction time, the entire warm-up should take 10 – 15 minutes.
In the template provided, you will find 15 exercises per ‘Group’. By taking one exercise from each group, and without progressing, regressing or altering any of the exercises, you have at your disposal a template which offers over 3,000 potential warm-ups.
W a r m - U p T e m p l a t e I n s t r u c t i o n s
This template could also be used to create warm-ups prior to training sessions as well.
For older and more advanced athletes (13+), I would encourage that you continue the warm-up past the 3 Groups offered and follow with elements found in the ‘14+ year old Session Template’ (specifically in the ‘jog’, ‘joint dynamics’ and ‘foot contacts/rhythm’ sections). You could also include static active or passive stretching elements to this warm-up if desired. They would fit in best post the ‘3-Groups’ program and before you moved onto the ‘jog’, ‘joint dynamics’ and ‘foot contacts/rhythm’ portions. Static stretching should not be considered necessary, however.
W a r m - U p ( p r e - g a m e o r p r a c t i c e ) : 6 – 9 Y e a r s O l d
Example 1 – “Coach Says” Played much like old school-yard game “Simon Says”, this drill enables you to take your young athletes through a series of developmental exercises in a fun and invigorating manner, while allowing them to experience various movements and skills via a guided discovery approach.
Unlike “Simon Says”, if a young athlete ‘misses’ a cue or makes an error, do not sit them out, simply correct them verbally as to what they should be doing, and progress to the next exercise within the game.
Play “Coach Says” for 5 – 10 minutes before a game or practice.
Each of the exercises within the game should be based on a basic concept of multilateral athletic stimulus; running, jumping, skipping, hopping, crawling, balancing and movement economy.
Example
- Coach Says stand on your right foot - Coach Says touch your left hand to your right knee - Coach Says hop on your right foot - Coach says lie on your belly - Coach says stand-up as fast as you can and balance on
your left foot - Coach says touch your right hand to your left knee - Coach says hop on your left foot - Coach says run to the goal as fast as you can and then
right back to the spot you’re on now - Coach says march to the right with high knees and your
arms going back and forth…
W a r m - U p ( p r e - g a m e o r p r a c t i c e ) : 6 – 9 Y e a r s O l d
Example 2 – “Stop and Go” Start your young athletes in a straight line facing you.
Use basic movements such as running, jogging, hopping, jumping and skipping for the ‘go’ or locomotive portions of the exercise. During the stopping portions, use squatting, lunging, balancing and ROM exercises.
When you call out ‘go’, your young athletes should begin moving towards you using the pre-assigned pattern (running, jogging, hopping etc). When you call out ‘stop’, they should stop in place until you give the next command.
During the stop phase, instruct your young athletes to squat, balance, lunge or perform basic ROM exercises while in place.
Perform “Stop and Go” for 5 – 10 minutes before a game or practice.
Example
When I call out ‘go’, I want you to start hopping towards me. When I call out ‘stop’, stop right where you are, hold the position you are in and wait for my next instruction…
- Go - Stop - Squat down, pushing your hips back and touch the
grass 3 times - This time, when I call out ‘go’, hop on your right foot - Go - Stop - Trace the number 1 – 10 with your left ankle - Go…
W a r m - U p ( p r e - g a m e o r p r a c t i c e ) : 6 – 9 Y e a r s O l d
Example 3 – “Agility Course” Create a triangle, square, rectangle or hexagon course that varies movements, skills and speeds on each new straightaway.
Use running, skipping, hopping, lunging, crawling and movement economy patterns.
Triangle
Sprint Forward Skip Backwards
Bear Crawl
Rectangle
Jog Backwards
Slalom Jump
Frog Leap
Dragon Walk
W a r m - U p ( p r e - g a m e o r p r a c t i c e ) : 1 0 + Y e a r s O l d
Group 1
Static Isolative
a. 4-Point Arm
b. 4-Point Leg
c. 4-Point Arm-Leg
d. Prone Arm Raise
e. Prone Arm/Leg Raise
f. Side Raise
g. Prone Isolated
h. Prone Isolated Single Arm
i. Prone Isolated Single Leg
j. Prone Isolated Opposites
k. Bridge
l. 1-Leg Bridge
m. 1-Knee Kneeling with retraction
n. Scapula Push-Ups
o. Scapular Pull-Downs
GROUP 2
Systemic Strength/ROM
a. Posterior Reaches
b. Anterior Reaches
c. Lunge Walk
d. Side Lunge Walk
e. Overhead Squat
f. Side Squat
g. Monster Walk
h. Leg/Arm Raises
i. Slights
j. Push-Up
k. Hand Walk
l. Crab Walk
m. Bear Crawl
n. Single Leg Touch
o. Single Leg Good Morning
GROUP 3
Dynamic Tactical
a. Stride Sprints
b. Low Skips
c. High Skips
d. Prone/Supine Sprints
e. Side Skips
f. Relay Race
g. Agility Course
h. Tag
i. Diagonal Footwork
j. Stop/Go
k. 180 Jump
l. 180 Jump and Go
m. 360 Jump
n. 360 Jump and Go
o. Scramble to Balance
Training
Templates
Designed so you can create THOUSANDS of programs for yourself!
T r a i n i n g T e m p l a t e s – I n s t r u c t i o n s
Each template has been created so as to give you a specific ‘Plug & Play’ model for the age categories represented.
Please understand that no template could ever be considered 100% complete – these ones have been developed in accordance with how I personally conduct my own training sessions.
The safe and effective development of any young athlete is based on an individualistic monitoring of the training program and an understanding that progressions, regressions or alterations may become necessary over time.
In that, you must assume 100% responsibility for the optimal training and development of your own young athlete(s).
Having said that, the templates and sample exercises within each category provide for a combination of more than 3,000 potential programs for you to use. This resource contains many photographs, descriptions and listing of other exercises that could be used in these templates. Additionally, you may have some specific exercises of your own that will fit into any number of the categories offered.
You will soon find that the number of programs that can be created using these templates is absolutely limitless.
As a guide for creating programs of your own using the templates offered, refer to the ‘Sample Programs’ section of this resource.
Generally speaking, the templates should be used as follows:
Ages 10 – 13
1) Select 1 exercise from each of the categories within ‘General Prep’
a. Perform 3 – 5 sets
2) Select 1 exercise from each of the categories within ‘Coordination Enhancement’
a. Perform 3 – 5 sets
3) Select 1 – 3 exercises within the ‘Systemic Strength’ section
a. Perform 2 – 4 sets of each (reps determined by quality of form)
4) Select 1 exercise within the ‘Active ROM’ section
a. Perform 2 – 4 sets (reps determined by form)
T r a i n i n g T e m p l a t e s – I n s t r u c t i o n s
Ages 14+
1) Select 1 exercise from each of the categories within ‘Mobility/Flexibility/Torso’
a. Perform 2 – 3 sets (reps determined by quality of form)
2) Select 1 exercise from each of the categories within ‘Movement Prep/Technique’
a. Perform 2 – 4 sets
3) Select 1 exercise from either ‘Primary Hybrid Circuit’ or ‘Other Primary’
a. Perform 2 – 4 sets (reps determined by form)
b. Select 1 exercise from ‘Secondary’
c. Perform 2 – 4 sets (reps determined by form)
4) Generally, you will use ‘Static Passive’ models for the ROM/Cool-Down, but feel free to add ‘Sequence ROM’ as you desire
1 0 – 1 3 y e a r o l d S e s s i o n T e m p l a t e
General Prep
Sagittal/Non-Manipulative: High Knees Butt Kicks Pepper Knees Low Skips Backwards Jog Monster Walk Frontal/Non-Manipulative: Side Skips Sideways Monster Walk Sideways Low Walks Cross-Over Step Side Shuffle Sideways Crazy Feet Transverse/Non-Manipulative: Swinging Toe Taps Walking Rainbows
Coordination Enhancement
Rhythm: Hurdle Step-Over Skip Loop Slight Patterns Kinesthetic Differentiation: Rolling Targets Target Throws Varied Distance Jumps Spatial Awareness: 180 and Go 360 Catch Small Area Tag Balance: Scramble to Balance (progressions) Stop and Go (progressions) Side Hop and Hold
Systemic Strength
Bear Crawl Circuit Crab Walk Circuit Hand Walk Circuit Squat Technique (varied) Medicine Ball Deadlift Horizontal Pulls (bar, bands etc) Vertical Pulls (bar, bands etc) Single Leg Squat (deadlift)
Active ROM
Ankle Alphabet Hip Circuit Leg Raises Leg Tracing
1 4 + y e a r o l d S e s s i o n T e m p l a t e
Mobility/Flexibility/Torso
Mobil ity: Hip Circuit Leg/Shoulder Raises Ankle Alphabet Hip PNF Patterns Shoulder PNF Patterns Bar Skills Scapular Push-Ups Flexibility: Static Active Lunge Static Active Hamstring Static Active Hip Rotation Static Active Side Lunge Static Active Retraction (horizontal) Static Active Retraction (vertical) Torso: Side Raises Posterior Reaches Rainbows V-Ups Prone Iso (opposites)
Movement
Prep/Technique
Movement Prep (multi-directional): Jogs –
Forwards Backwards Cross-over Carioca
Joint Dynamics –
High Knees Butt Kicks Skips
Foot Contacts/Rhythm – Pepper Knees Quick Feet Robots Ladder Drills Slight Patterns
Strength/ROM –
Lunge Walk Long Bear/Crab Crawls Walking Good Morning
Strength
Primary Hybrid Circuit (options): RDL/Hang Clean/Push-Press Hang Clean/Push-Press/Overhead Squat Deadlift/High Pull/Shrug Hang Clean/Front Squat/Forward Lunge Other Primary (options): Back Squat Front Squat Overhead Squat Deadlift Bulgarian Split Squat Step-Up Secondary (options): Horizontal Pulls Vertical Pulls Horizontal Retractions Vertical Retractions Varied Medicine Ball Throws
ROM/Cool-Down
Static Passive (athlete’s choice) Sequence ROM –
Down Dog/Lunge Hold/Dive Side Lunge
Protract/Undercut Retract
Sample Programs
Based on the ‘Training Templates’ and ready for you to use IMMEDIATELY!
S a m p l e P r o g r a m s ( 6 – 9 Y e a r O l d )
Day 1
Anterior Reaches – 2 sets, 8 reps
Low Skips – 3 sets, across gym
Slight Patterns – 3 sets, across gym
Scramble to Balance – 10 sets (alternating legs)
Side Skips – 4 sets (alternating directions)
Forward Hand-Walks – 3 sets (10 steps)
Target Throws – 15 attempts
Obstacle Course – 4 sets (square pattern)
Supine Leg Tracing – 1 set per leg (A – J)
Day 2
Posterior Reaches – 2 sets, 8 reps
Tag – 5 minutes
Low Skips/Backwards Low Skips – 3 sets
Stop/Go – 4 sets (alternating legs)
Skip Loop – 5 sets
Crab Walk – 3 sets (10 steps)
Rolling Targets – 10 attempts
Relay Race – 3 sets
Leg Raises – 1 set per leg, 5 reps
Day 3
Monster Walk – 3 sets, across gym
Knee Tag – 5 minutes
High Skips – 3 sets, across gym
1-Knee Kneeling (with reach) – 3 sets
Keep Balloons Up – 5 minutes
Monkey Bar Hold – 3 sets
Distance Jump – 10 attempts
180 and Go – 6 sets
Static Active Leg Raise (front) – 1 set per leg
Day 4
Bear Crawl – 3 sets, across gym
Slights – 4 sets, across gym
High Five Jumps – 5 sets
1-Leg Joust – 5 minutes
Front Roll & Throw – 10 sets
Kneeling Sprint Starts – 5 sets
180 Distance Jumps – 6 sets (alternating direction)
Relay Race (carry) – 3 sets
Static Active Leg Raise (side) – 1 set/per leg
Day 5
Low Crab/Table Top – 3 sets, 10 steps
Sideways Jump/Deep land – 5 reps (each way)
High Skips (backwards) – 3 sets, across gym
360 Jumps – 8 each was
1-Leg Anterior Reaches – 3 sets, 5 per leg
Rolling Ball Reaction – 5 attempts
Varied Medicine Ball Throws – 15 attempts
Obstacle Course – 4 sets (triangle)
Spiral (holds) – 1 set per leg
Day 6
Lunge Hold – 3 sets, 4 per leg
Diagonal Footwork – 3 sets, across gym
Partner 180 Throw/Catch – 10 attempts
Heel Walk – 3 sets, across gym
Toe Walking – 3 sets, across gym
Monkey Bar Movements – 3 sets
360 Distance Jump – 10 attempts (both ways)
Small Space Tag – 5 minutes
Static Active Leg Raise (front/touch) – 1 set per leg
DAY 7
1-Leg Contralateral Reach – 3 sets, 6 per leg
Slight Patterns – 3 sets, across gym
Star Jumps – 3 sets, 5 reps
Scramble to Balance (kinesthetic) – 10 sets
Stop/Go (sideways) – 4 sets (alternating legs)
Skip Loop (1 leg patterns) – 4 sets
Hand Walk Circuit – 3 sets
360 and Go – 6 sets
Supine Leg Tracing – 1 set per leg (1 – 12)
Day 8
Backwards Hand-Walks – 3 sets (10 steps)
2 Foot Jumps – 10 attempts
Toe/Heel Walking Square – 4 sets
Non-Auditory Cone Touches – 4 sets
90 Degree Jump/Deep Land – 6 sets each way
Target Throws – 15 attempts
Supine Sprints – 5 sets
Knee Tag – 5 minutes
Static Active Leg Raise (back) – 1 set per leg
Day 9
Dive Bombers – 3 sets, 5 reps
Backwards Monster Walk – 3 sets, across gym
1-Leg Side Skip (hold) – 3 sets, 8 reps
Verbal Cues – 5 minutes
Stop/Go (backwards) – 4 sets (alternating legs)
Backwards Bear Crawl – 3 sets, across gym
Keep Balloons Up (right hand only) 5 minutes
Obstacle Course (slow portions) – 4 sets
Leg Raises (holds) – 1 set per leg, 5 reps
S a m p l e P r o g r a m s ( 6 – 9 Y e a r O l d )
- The essence of this time period is guided discovery. In that, restrict yourself from over-coaching or becoming too concerned with the
degree of skill exhibited by each athlete. The spirit of developing young athletes in this timeframe is in the outcome of the exercise (i.e.
the execution of it) rather than the form of the exercise (i.e. the correct or perfect execution of it). That is not to say that you ignore
poor or potentially dangerous form or that you never make form-based suggestions, but the true significance of guided discovery is
rooted in providing verbal, visual and kinesthetic examples for your participants, and allowing them to experience each and every
exercise within boundaries and behavioral constraints that you impose at the onset of each. It is through this ‘exploration’ that young
athletes develop a warehouse of athletic abilities, strengths and competencies that will serve to sow the seeds for future sporting
success.
- There is very little rhyme or reason to the scope or nature of each day’s training session. They are little more than an eclectic array of
gross skills that can be progressed or regressed as needed (per young athlete or per training session). Each training day in the sample
programs contains 9 separate exercises with suggested set/rep/time ratios (which are to be understood as guidelines, only – no program
can be created that will be effective for 100% of young athletes, 100% of the time. Please use your own judgments and skills as a Coach
in determining the needs of your young athletes). This is why there is no ‘Training Template’ offered for athletes in this age category –
based on your own personal circumstances (number of athletes per group, space limitations, timeframes per session etc) the best and
most ideal concept for you to follow is to simply create 8 – 10 fun and athletically stimulating exercises/skills for your young athletes to
perform each time you see them.
S a m p l e P r o g r a m s ( 1 0 – 1 3 Y e a r O l d )
Day 1
1-Leg Bridge – 3 sets, 6 per leg
1-Leg Posterior Reach – 3 sets, 6 per leg
Diagonal Footwork – 4 sets, across gym
Slight Patterns – 4 sets, across gym
Hip Circuits – 2 sets, 5 per exercise
Prone Sprints – 5 sets
Front Squat Technique – 5 minutes
Squats (8 sets, 5 reps) + Medicine Ball Throws (10)
Hand Walk Circuits (with push-ups) – 4 sets
Leg Raises – 2 sets, 5 reps per leg
Static Hip Stretch – 1 set, 20 seconds per leg
Day 2
Side Raises – 3 sets, 8 per side
Crab Walk Circuit – 3 sets
Low Skips – 4 sets, across gym
Skip Loop – 5 sets (varied)
Leg Tracing – 1 sets per leg (A – M)
Obstacle Course (5-point) – 3 sets
Lunge Walk (front raise) – 3 sets
1-Leg Good Morning (med. Ball) 3 sets, 10 reps
Horizontal Pulls – 3 sets, 6 – 8 reps
1-Knee Kneeling (reaches) – 3 sets per leg
Static Active Leg Raise (touch) – 2 sets per leg
Day 3
Push-Up (opposite holds) – 3 sets, 5 per side
1-Leg Ipsilateral Squat/Reach – 3 sets, 8 per side
2-Foot Jump to Rope – 15 jumps
Backwards High Skips – 3 sets, across floor
Ankle Alphabet – 2 sets per ankle
Drop Ball – 5 minutes
Lunge Circuit – 3 sets, 5 reps per direction
Front Squat (8 sets, 5 reps) + Prone Cobras
Bear Crawl – 4 sets, across gym
Leg ins – 3 sets, per side
Static Active Leg Raise (rotation) – 3 sets per leg
Day 4
4-Point Arm/Leg – 3 sets, 5 per side
Monster Walk – 4 sets, across gym
360 Jumps – 8 attempts (each way)
Side Skips – 3 sets, across gym
Lunge (hold/retract) – 3 sets, 8 reps per leg
Relay race – 5 minutes
Overhead Squat Technique – 5 minutes
Bulgarian Squat – 3 sets, 6 reps per leg
Crab Walk Table Top – 3 sets, across gym
Hip Circuits – 2 sets, 5 per exercise
Bridge (holds) – 2 sets, 6 reps
Day 5
Prone Raises Arm/Leg – 3 sets, 5 per side
Sideways Monster Walk – 4 sets, across floor
Knee Tag – 5 minutes
Heel Distance Jump – 15 attempts
Monkey Bar Hold (retraction) – 4 sets
360 and Go – 4 sets each way
High Pull Technique – 5 minutes
Medicine Ball Dead Lift – 4 sets, 10 reps
Inch Worm – 3 sets, across gym
Hip Ins – 3 sets, 8 per side
Spiral Holds – 3 sets per leg
Day 6
1-Knee Kneeling (retraction) – 3 sets, 6 per leg
1-Leg Contralateral Squat/Reach – 3 sets, 8 per
180 Jump/Deep Land – 8 each way
Side Skip Hold (with reach) – 3 sets, across gym
1-Leg Bridge – 3 sets, 6 per leg
Supine Sprints – 5 sets
Step-Ups – 3 sets, 8 per side
Toe Walking – 3 sets, across gym
Heel Walking – 3 sets, across gym
Squat Drive – 3 sets, 8 reps
Star Push-Up (holds) – 3 sets, 5 per side
S a m p l e P r o g r a m s ( 1 0 – 1 3 Y e a r O l d )
- Although not dissimilar to the training programs for 6 – 9 year olds, the overall focus of development moves from guided discovery to
technical understanding. Exploration remains important to a degree, but training programs must begin to emphasize the correct
execution of exercises, and not merely performing them within certain guidelines.
- The technical teaching and understanding of general skills (deceleration, acceleration, force production etc) as well as specific skills
(squat, front squat, Olympic lifts etc) is paramount to this phase of development. Coaches should concentrate on teaching ‘how’ certain
skills are done and ‘why’ they are done that way (so as to promote adherence).
- Sub-groupings to exercises can now be added:
o Group 1 (warm-up and movement):
� Static Stability/Strength
� Dynamic ROM/Strength
� Movement/Reactive-centered
� Multi-Planar/Directional
� Tactical
o Group 2 (strength or strength technique):
� Strength Technique
� Lift Technique
� Systemic Strength
o Group 3 (cool-down):
� Active ROM
- Please notice how the sample programs offered for 10 – 13 year olds differs from the template suggested in the previous section. That
is not an error or misprint. Depending on your situation (number of athletes per group, equipment available, space limitations etc) I
wanted to give you more than one idea with respect to the training and development of athletes in this age group.
S a m p l e P r o g r a m s ( 1 4 + Y e a r O l d )
Day 1
Hip Circuit – 3 sets, 5 reps per movement
Static Active Hamstring – 3 sets, 5 second holds
Side Raises – 3 sets, 8 reps per side
Backwards Jog X 3
High Skips X 3
Pepper Knees X 3
Lunge Walk X 3
RDL/Hang Clean/Push-Press – 3 sets, 5 reps
Horizontal Pull-Ups – 3 sets, 10 reps
Static Active (athletes choice)
Day 2
Leg/Shoulder Raises – 3 sets, 5 reps per movement
Static Active Lunge – 3 sets, 5 second holds
Posterior Reaches – 3 sets, 8 reps
Jog X 3
High Knees X 3
Quick Feet X 3
Bear Crawl X 3
Hang Clean/Front Squat/Forward Lunge – 3 sets, 5
Vertical Pulls – 3 sets, 10 reps
Static Active (athletes choice)
Day 3
Hip PNF Patterns – 3 sets, 15 reps per side
Static Active Retractions – 3 sets, 5 second holds
Rainbows – 3 sets, 8 reps per side
Cross-Over X 3
Butt Kicks X 3
Robots X 3
Crab Walk X 3
Front Squat – 4 sets, 10 reps
Medicine Ball Throws – 4 sets, 10 reps
Down Dog/Lunge Hold/Dive
Day 4
Bar Skills – 3 sets, 5 reps
Static Active Rotations – 3 sets, 5 second holds
V-Ups – 3 sets, 8 reps
Carioca X 3
Side Skips X 3
Ladder Drills X 3 – 5
Walking Good Mornings – 3
Deadlift/High Pull/Shrug – 3 sets, 6 reps
Horizontal Retractions – 3 sets, 10 reps
Static Active (athletes choice)
Day 5
Ankle Alphabet – 3 sets, A - Z
Static Active Side Lunge – 3 sets, 5 second holds
Prone Iso Opposites – 3 sets, 8 reps per side
Jog X 3
Low Skips X 3
Backwards Quick Feet X 3
Reverse Walking Lunge X 3
Step-Ups – 3 sets, 10 reps
Horizontal Pull-Ups
Static Active (athletes choice)
Day 6
Shoulder PNF Patterns – 3 sets, 10 reps
Static Active Hamstring – 3 sets, 5 second holds
Side Raises – 3 sets, 8 reps per side
Cross-Over X 3
A Skips X 3
Slight Patterns X 3
Side Walking Lunge X 3
Hang Clean/Push-Press/Overhead Squat – 3 sets, 5
Medicine Ball Throws – 4 sets, 10 reps
Side Lunge Protract/Undercut Retract