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Warm Up & Cool Down


Why do we warm up?
A proper warm up routine is essential when preparing for performance and injury prevention. Taking the time to prepare the body for physical exertion will allow an athlete to not only perform at a higher level but prevent various injuries from occurring. 


Why we use dynamic stretching.
The human body has many mechanisms that need to be activated and stimulated prior to activity.  When you put your body through a series of stretches while in motion, it sends signals from the brain to the muscle fibers and connective tissues in that area to prepare to do work.  Your body’s temperature begins to rise and blood is pumped to the working areas of the body.  Getting good blood flow to the area of the working muscles is very critical in order to supply the area with energy needed to do work.  Along with getting proper blood flow to the working area, the muscle fibers and connective tissues will gain more flexibility and range of motion.  Many studies have shown that dynamic stretching can help increase power, improve flexibility, and increase your range of motion


Warm up routine: 
5-10 min warm up
-Jumping rope
-High knees
-Butt Kicks
-Over Under
-High Knee Grab (alternate with 2 count hold)
- Power Skip
-Right and left lunge (alternate right to left down the court)
-Frankenstein Walk (kick higher than the waist)
-Walking Lunge (rotate upper body side to side with each step)


This routine is done prior to clinics. Use it before stepping on the court for practice or a match and prepare your body to perform at it’s peak

Basic Strength & Conditioning


Basic Strength and Conditioning Program

This is an example of a basic program for middle school and high school players that can be done 3 days a week on alternating days. The routine can be done with minimal equipment and does not require a gym space. The program is made to enhance one’s ability on the court and will not inhibit play.


What do I need?

Medicine ball (preferably a softer shell)

Physio Ball

Elastic bands

Agility ladder

Dumbbells (weight dependent on athlete)


Day 1 - Alternate between sets A and B. 3 Sets

A-Push ups (10-25 reps)

B-Band Rows (10-25 reps)

A-Medicine ball slams (start with ball on the floor, pick it up over head, slam down as hard as possible) 2 sets of 6

B- Squat jumps (squat position, lower slowly, jump up explosively) 3 sets of 6

Agility ladder- Various agility ladder drills can be found on youtube. Perform the ladder drills for 10 mins while resting as needed.


Day 2 - Alternate A and B sets

A -Medicine ball chest passes with partner. 2 sets of 12 Catches while bouncing on toes (mimic match footwork) 

B -elastic band pull a parts. Squeeze shoulder blades together. 2 sets 10-12 reps

A-Walking lunge with or without dumbbells. 3 sets of 10 reps each leg

B-Side lunge with or without dumbbells. 3 sets of 10 each leg

A -physio ball crunches 3x15-25

B – Lying Leg Raises 3 x12


Day 3 - Agility and Core Day

Jump rope- alternating single and double leg jumps. 5 sets of 60 seconds. Rest 20 seconds between sets.

Agility Ladder Drills. 30 seconds of work followed by 15 seconds of rest. 5 min time frame.

Sprints- 5 5-10yard sprints with 30 second rest in between Supermans (google for description) 3 sets of 10

Physio-ball crunches 3 sets of 15-25


As with any routine, proper warm up and cool down stretches are vital to ensure better performance and prevention of injury.

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