Players should perform these activities to prepare (warm-up) for a game or training session. The players should jog at 50% for the first 5 yrds (Black Line) and then perform the warm up activities for the 10yrds in the middle section and then finish with jogging again (slowing down) during the final 5yrds. The activities (dotted red line) should include but are not limited to:
Groin Twists - (Ins and Outs)
Calf Stretches (Bouncing on Tip toes, don't let heels touch the ground)
Trunk Rotations
Lunges
Side stepping
Side Lunges
¼ Squat Jumps
Backpeddles
Quickfeet (As many touches on the ground as possible, fast feet)
High Knees
Butt Kickers
Acceleration Runs (Building up acceleration slowly through the 10yrds, i.e. - 10%-100%).
The routine therefore is Slow - Fast -Slow (50% -100% -50%). After completing one run the players walk to the back of the next (other) line and complete in the other direction. Players should never be fatigued during warm up routines. Work: Rest ratio should be at least 1:1. I.e. Perform 3-4 activities, 1 line each and then break for a rest of the same duration.
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