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:
DYNAMIC STRETCHING (5min) • Baseline to Halfcourt
1. Calves
2. Hamstrings
3. Hip Flexors
4. Quadriceps
5. Groin
6. Pillar/Core
8. Getting Loose
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.
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