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DESCRIPTION

Depending on what the coach calls players must respond.

COACHING POINTS

Call out instructions:

Fast forward - jog forward

Rewind - jog backward

Pause - walk

Stop - stretch

Stretches should cover all muscles groups.

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Varied Running - Up and Down the court | Warm ups

Varied Running - Up and Down the court:

  1. Simple jogging x 4 lengths
  2. Jog backwards x 2 lengths
  3. Switch jogging, switching between forward & sideways facing x 2 lengths
  4. Jog, grapevine technique x 2 lengths
  5. Jog, Zig-zag running - two steps right, two steps left x 2 lengths
  6. Static squats - keep heels on ground, knees over feet x 10 on each leg
  7. Static toe rolls - Up onto toes, rock back onto heels x 20
  8. Zig zag at a faster pace - cut out the squeaky shoe noise, so running and not sliding x 2 lengths
  9. Slow walking lunges - 5 to the right, 5 to the left - Head up, keep steady, keep in line, back straight
  10. Static side lunges - 5 to the right, 5 to the left - feet parallel

Warm ups
W-Shape Running | Warm ups

W-Shape Running:

Cones are set out in a W shape.

Players start line up and run one after the other.

Once the first player has reached the first cone the second player starts.

Warm ups
Warm-up: Jogging with Rules | Warm ups

Warm-up: Jogging with Rules:

Jogging around the court for 10 minutes, depending on facilities available possibly with some music playing.

After 5 minutes of gentle jogging introduce some rules (see notes).

Warm ups
Workers in a Square | Warm ups

Workers in a Square:

Split your group into 8s (2 balls are needed for this pass and move exercise).

The balls start on opposite corners and are passed clockwise. Each worker, after having passed the ball, swaps places with the player across the square that passed the ball at the same time.

Warm ups
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