Warmup Stretching Conditioning Cooldown

WARMUP
4 min - slow to moderate jog, go until you break a sweat
6 min - follow the leader
weaving, zigzags, skipping, crossover skipping
backward skips, skipping for height / distance
carioca, lunges, high knee walks
intervals: walk 15, jog 15, stride 15
medium intensity accelerators

DYNAMIC STRETCHING
10 min - flexibility training
ankle circles
toe / heal raises
toe / heal walks
team leg swings
hip circles
trunk circles & rotation
arms, wrists, shoulders, neck

CONDITIONING
20 min - speed, agaility, quickness, & functional strenth
abs, planks, canoes, situps, throwdowns
frog leaps, lunges, load the springs
pushups
adductor muscles
shuttles

COOLDOWN
10 min - light jog & static stretching
hold for 45-60 seconds each
gluts, hamstings, quads, calves
water / nutrition