Agility: Closing the gate

Lie on tummy with arms by side with palms up. As you rotate palms to face down lift chest off the ground. As arms go back to starting position gently lower your torso back to the ground.

Standing up with arms on hips. Start by making small hip rotations then larger, keep feet planted. As you lean forward feel the stretch on hamstrings.

Encompasses the lunge into a walk. Keep front knee over the front foot. Push hips forward and try to rotate pelvic bone up towards the sky to increase the stretch on the hips.

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.

On all fours, slowly walk the feet up towards the hands in very small steps

Hold stretch for 10 seconds. Don't bounce.

This is exactly the same as a normal lunge except that rather than just lunging forwards to 12 o'clock you lunge to 1 o'clock, then 3 o'clock, 5 o'clock, 6 o'clock, 7 o'clock, 9 o'clock and then lastly 11 o'clock.

Open the gate: Players run, lifting their knees high before twisting to the outside The athlete's upper body is relaxed while driving the opposite arm to increase jump height. As the leg is driven up, it is also driven across the body.

Lay down on the ground. Bring hands close to the waist and straighten arms while lifting upper body up. This exercise helps to stretch lower back.

Leg crossovers. Keep upper body still, whilst working legs and hips.

Stand with feet hip's width apart with toes facing slightly out. Squat down as if sitting on a seat. Push bum out. Get as low as possible. Should get to 90 degrees. Can use their arms for balance. When they stand up push hips through at the top to complete the movement.

Clap hands together in front of body while pushing hands up and then around the back clap hands together.

Hold stretch for 10 seconds. Don't bounce.

Sit on the floor with your legs extended and your torso upright. Bend your left leg, cross it over your right leg, and place your foot flat on the floor so that your knee is pointing straight up at the ceiling. Keeping your spine as upright as possible, place your left hand on the floor next to your hip, and loop your right arm around your left knee. Twist your upper body slowly to the right. Hold this position for 30 to 60 seconds and then slowly unwind and change sides.

A dynamic hamstring stretch. This drill doesnt hold the stretch, instead keep stretching to teh max threshold and then strech upwards and jog on the spot before stretching the other leg.

Hold stretch for 10 seconds. Don't bounce. Put weight through the back leg and support body weight by holding onto that knee. Plant the heal of the front leg and point toes towards the sky. lean forwards.

Kick your heels up towards your buttocks.

Moving sideways, lifting the trail leg over the lead leg with each step.

Pushing up through the toes, leg begins wide before pushing in to the medial area of the body.