A warm-up that combines strength and warming-up on a daily basis. To keep things fresh, you can vary which sections you do. Perform each exercise for 1 minute. Some of the exercises can be split into 2 sets of 30 seconds. Our strength warm-up lasts 12 minutes (4 sections of 3 minutes each)

You are required to perform the following:

1. Perform First Section to increase Body Temperature (Choose 3 exercises)

2. Based on how much time you have for the warm-up, choose 2-4 sections from the strength sections, and select 3 exercises from each section, if it has more than 3 exercises.

3. Perform Last Explosive Section to prepare body for high impact (Choose 3 exercises)

Increase Body Temperature
(Perform First)

Upper Body Strength

• Push-Ups (Tempo: 3 seconds on way down, 3 seconds hold at bottom)

• WY Super-man Raise (Hold for 3-seconds per rep)

• Reverse Push-Up

Lower extremities Strength (Ankle)

• Straight-Leg Calf Raises (Advanced: Single-leg for 30 seconds)

• Shin Raises (Tibialis Raise)  [Hold for 3 seconds up top]

• Bent-Leg Calf Raises (Advanced: Single-leg for 30 seconds)

Lower Body Strength (Knee)

• Split Squat Hold (Left Leg, 1-minute) 

• Split Squat Hold (Right Leg, 1-minute) 

• ATG Alternating Split Squats (Knee-Hab)

• Bridge (Hold for 3 seconds per rep) (Advanced: Single-leg)

Hip strength (Hip)

• Side-Lying Medial Glute Raise (Hold for 3 seconds up top)

• Side-Lying Adductor Raise (Hold for 3 seconds up top)

• L-Sit Hip Flexor Raise OR Front Hip-Flexor Raise (lie on belly) [3 second hold]

• Pancake Stretch (Groin)

• If you have bands: Lateral Slides w/ Bands

Core Strength

It's tough to do planks on hard surfaces, so players can try doing them with open hands instead of their elbows.

• Plank (10-second hold, then relax 2 seconds)

• Left-side Plank (10-second hold, then relax 2 seconds)

• Right-side Plank (10-second hold, then relax 2 seconds)

• Hollow Hold

• Flutter Kicks

Explosive Work