WARM UP ACTIVITIES

CARDIO WARM UP (5min) 1. Jog court and back x 2 Make sure you keep your upper body straight. Your hips, knees and feet should be aligned. Do not let your knees buckle inwards. 2. Walking Lunges to half-court: Toe and knees point forward Hips square, chest up Gradually increase length of lunge with each step DYNAMIC STRETCHING (5min) • Baseline to Halfcourt 1. Calves Floor Sweeps Single Leg Balancing 2. Hamstrings Walking Leg Extensions Knee Hugs 3. Hip Flexors Can Openers Fence Jumps 4. Quadriceps Heel Kick with Arm Extension Rapid Heel Kicks 5. Groin Side Lunges Sumo Squats (Alternating Sides) Cradles 6. Pillar/Core Lunges with Russian Twist Reverse Lunges and Reach Sky 8. Getting Loose Skipping, Bounding (with arm circles), Leg Swings, High Knees, Butt Kicks, etc Speed (2-5 minutes) Maximum Speed Few Repetitions Move in Multiple Directions and Combinations (forwards, backwards, sideways, defensive footwork, closeouts, etc.) A good warm up should increase body temperature and heart rate, reduce muscle stiffness and prepare athletes for competition. Components should consist of cardio work, dynamic stretching and a speed element. Warm up should start with some light exercise (eg jogging) before any stretching.