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Agility: Calf stretch

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Cornel

DESCRIPTION

Hold stretch for 10 seconds. Don't bounce. Put all the weight on the back leg, keep foot planted on the floor while bending knee as much as possible.

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Fast feet

Side step facing the middle of the circle - is side stepping in a squat position with back straight, head up. This is a great warm up that doubles as fitness. Make feet fast in side step to wake the link between brains and muscles up. This exercise can be done multiple times within the warm up.

Speed Footwork

Side Step

Rapid side steps. Take a step to left foot out to the side then bring the right foot to meet left. Stay on for toes and stay tall. Make sure you do the exercise in both directions.

Speed Footwork

High Skip

Use arms to help drive the knee up and simultaneously explode off the floor with the opposite leg and foot to gain as much height as possible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long distance. The explosive phase is the up, the recovery phase in-between.

Speed Footwork

Press up

Full press ups, no knees down. A good press up is the opposite of a chest press, pressing the arms up from beside the chest rather than up by the shoulders

Core Strength

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MORE Dynamic Stretching DRILLS

Triceps stretch

Hold stretch for 10 seconds. Don't bounce.

Dynamic Stretching

Turning Squats

A dynamic hamstring stretch combining turns. Arms bent at elbow as player pushes hips towards the ground. Bend knees to 90 degrees, trying to get knees and bottom parallel with each other. Concentrate on keeping head level, with eyes facing forwards, staying light on the toes.

Dynamic Stretching