breathing:

  • crocodile breathing

dynamic warm up:

  • monster walks (forward, backward, and lateral)
  • toy soldiers
  • high knees
  • bottom kicks
  • airplanes
  • lateral shuffle
  • lunge
  • bear crawl
  • skip

exercise interval:

3 sets of 10 each, 1 min rest between each set

  • jumping jacks
  • push ups
  • mountain climbers

motor skill: reaction speed

athletes start in athletic position with "hot feet" and react to coach's hand signals. 

  • coach points right = athletes shuffle right
  • coach points left = athletes shuffle left
  • coach points up = athletes jump
  • coach points down = athletes do a burpee

core stabilization

  • airplanes (kneeling static holds)






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