Static Stretches

Ending in a lunge from previous warm up, shout freeze as a demand in the lunge position to start the static stretches. Ensure the lunge is deep, then straighten the leg that is bent and the upper body bends forward over that leg, with the hands touching the floor. Swap to the other side so the upper body is bent over the other leg, hands touching the floor. Then go down into a lunge by bending the front leg. Turn the upper body to face forward in the lung position to stretch calf and quad muscle, whilst balancing upper body, hands out in front to help with balance. Then repeat this on opposite side, by using leg strength to lift the body to slight standing to move over to bend the other leg. Then bring upper body to middle, so both knees are bent, as if crouching to the floor. Put hands out in front on the floor, keeping them there and straighten legs, so upper body is bent over straight legs that are wide apart. Stand up straight with arms straight up in the air, then straight out to the side. Reach upper body over to the left, and stretch and lean upper body over to the right and stretch. Stand up straight, and perform head roll, then shoulder roll and rotate arms in circular motion both directions. Hamstring stretch and sweep the floor movement with arms to other side of court. Then balance on one leg bending the other with foot behind held by the hand and repeat on other side. Split group into two groups.