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Agility: Hamstring and Calf Dynamic Stretch

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DESCRIPTION

Player will bend at the back whilst reaching down trying to touch their toes. The player will slowly fall forward till their hands touch the ground. Once their hands have touched the ground they will walk their hands forward until they are in a push-up position.

From this position they will walk their feet forward keeping the knees locked out in order to stretch the calf muscles.

Once they have stood up, they will continue the stretch doing the same series again.

COACHING POINTS

This stretch should be done 4/5 times.

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OFTEN USED WITH...

360 Degree Jumps

Players will jump and rotatate 360 degrees in the air making sure they land on balance.

Once a player has jumped rotating one direction, the next jump they will roatate in the other direction.

Plyometrics

Front and back- Foot Speed

Players will find a straight line on the court.

Standing facing the line, players will jump off 2 feet back and forth over the line as quick as they can for 30 seconds.

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1 Leg Jumps

Players will jump as high as the can on 1 leg, after they land they will bend down touching the floor, with the non jumping leg being extended behind.

Once they player is in that position they will explode up and jump off that leg again.

Plyometrics

Froggy push-ups

Player jumps forward (with both legs) and performs a regular push-up.

This exercise is a good way to warm up both a player's lower and upper body before the practice.

Plyometrics

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Agility

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Split Step- Foot Speed

Players will find a straight line on the court. With 1 foot infront and the the other foot behind the line. Players will switch foot position as quick as possible and continue this for 30 seconds.

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The players will jump (2 footed) as far as they can forward, left, back and right. They will continue this for 45 seconds.

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Squat using proper technique, so that the knee joint is at a right angle. One the squat has been completed, the player will rotate and face the other way where they will squat again.

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