Sample Session

1. Warming & Dynamic Stretching

Warming jog, heel to toe, step ball up, step back, step rotate-in, step rotate-out

jog high knee, butt kick, lunge forward, lunge sideways.

*Older athletes: Static- for any muscles    as tight

Quick-check stretches/dynamic: Hand walk

                                                 Multi-position lunge & hold,

  Dynamic achilles

                                                 Back extension, abs stretch-throwing position

2. Plyometrics - *Emphasis on perfect form*

2 footed & in place - progressing intensity forward & sideways

(over rope, flat cone & ball)

Hops - R & L

Hop & Shove

Hopscotch in place or travelling - R & L

3. Agility

Cone courses: Slalom

  Forward & Backward

  Shuffle run

4. Strength & Stretching - usually done at end of practice

Core: Isometric push up and hold

  Sit up relay - v-sit with hand to hand ball pass

L.E.:  1-legged squats (slowly)

  Russian hamstring

  Toe Raises

Stretches: QuadInner & Outer Thigh

  HamstringSit & Twist - lower back

              Achilles   Arm across

"Keeping Athletes in the Game"