Warm Up
Warm Up – Day 1
Activity
Click on each activity to view a Video Explanation/ Example
Duration / Distance
High knee run/ Butt kicks backs
1 x 10m
Skip forward and backwards with arm circles
1 x 10m
A skip/ B skip
1 x 10m
Carioca Left/Carioca Right
1 x 10m
Leg Swings Fwd/Back/Lateral
2 x10m es
Banded external shoulder rotations
2 x 10
Lying book openers
3 x 10 es
80% sprint walk back
15m
100% sprint walk back
15m
Warm Up – Day 2
Activity
Click on each activity to view a Video Explanation/ Example
Duration / Distance
High Knee Run/ Butt Kicks Back
1 x 10m
Skip forward and backwards with arm circles
1 x 10m
Lateral A Skip / B Skip
1 x 10m
Carioca Left/ Carioca Right
1 x 10m
Leg Swings Fwd/Back/Lateral (not holding anything)
2 x 10m ea
Banded external shoulder rotations
2 x 10
Lying Book Openers
3 x 10ea
80% lateral shuffle to sprint
15m
80% cross over step to sprint
15m left