Purpose: Get your team properly and safely warmed up for both practices and matches with basic movements.
How it works: Start the warm-up with stationary movements including squats, several types of jumping jacks and small hops to activate the leg muscles. Next, incorporate dynamic exercises while paying close attention to form and mechanics: walking lunges, side shuffles, skips, floor bridges and other basic core movements. Transition into "donkey kicks" to warm up the hip flexors, and follow those kicks with lower-back mobility. Finally, finish with squat jumps and broad jumps to increase the vertical for practice and games.
Requirements: half court