Agility: Deep Squat

Slow running backwards, pushing legs outwards through the hips to work groin muscle.

While jogging, lift your knees up towards your chest.

A hamstring warm up, pushing through the toes and flick the feet to stretch.

This drill focuses on knee drive and jumping ability. The athletes upper body remains relaxed while driving the opposite arm to increase jump height.

Hold stretch for 10 seconds. Don't bounce. Stand on one leg and bring your other knee into your chest and hold there against your body with both your hands. Repeat with other leg.

When seated, bend one leg and hold it in position. Place both hands behind the back and gently lean towards the floor.

Sit down on the ground and separate your legs as wide as possible. Try to touch toes with both hands at the same time.

Hold stretch for 10 seconds. Don't bounce.

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.

At the low point of the lunge, carry out a trunk rotation.

Dynamic lunges. Keep upperbody upright and push through leading leg to stretch hamstring.

Hold stretch for 10 seconds. Don't bounce. Keep knees together. Partners can be used for balance. Push hips forward.

Bring back knee behind front heel and back foot at 90 degrees to back knee. This is a great exercise to warm up your ankle and hips. Different people feel it is different places. If you feel it in your knees then stop the exercise.

Place one arm across your body and bring your other arm across that arm, as if your arms are making a cross shape. Gently use your vertical arm to push your horizontal arm into your body and hold Hold stretch for 10 seconds. Don't bounce.

Take a step to side, put weight on one leg and bring the toe up of the other. Toe pointing to the sky.