1. Agilities, Stretching, and Strengthening
Daily Warm-ups

2. A bit of information
We will perform the following activities everyday. As we progress and get better at them, they will take about 5-10 minutes of class. All of the agilities will start at one yellow line and continue to the opposite yellow line. Do NOT use the walls to stop.

3. Slow Jog
Jog at about 50% of your regular run speed.

4. Frankenstein
Lift your leg so that it is parallel to the ground. Switch legs as you progress across the floor.
This exercise is very slow and controlled.
This is a good warm-up for your hip flexors and hamstrings.

5. High Knees Bring your knee up so that it is parallel to the ground.
Switch legs
Repeat this times before you get to the yellow line on the opposite side.
Quick movements staying on the balls of your feet.

6. Butt Kicks Keep your knees pointing toward the ground
Heels come up towards your butt.
Complete times before crossing the yellow line.
Quick light movements staying on the balls of your feet.

7. Lunges Take a big step out and land with your heel first.
Bend your knee so that it makes a 90 degree angle. Your back knee should almost touch the ground.
To prevent injuries, make sure your knee doesn’t go over your toe.

8. Karaoke Turn towards the cafeteria or the gym office.
Step to the side, step in front, step to the side, step behind.
Repeat going the other way.

9. Fall Forward Sprint Stand with both feet together
On the whistle fall forward, catch yourself before you fall and run full speed to the other side of the court.

10. Shuttle Run
Sprint to opposite yellow line, touch and run back to starting point.
Touch at starting point and finish on the opposite yellow line.
Make sure to run in a straight line to avoid collisions.

11. Superman Lay on your belly with you arms and legs extended out.
Lift your legs and arms off the ground.
On the whistle, push up to standing and sprint to the opposite yellow line.

12. Log Roll Lay on your back.
When the teacher yells out a direction you will log roll one time in that direction.
Push yourself up to standing and run to the other side.

13. Backwards Jog Clap on the whistle
Make sure to keep weight on the balls of your feet and keep your knees bent so that you don’t fall over backwards.
Jog backwards

14. Crab Crawl
Keeping your belly pointing up, put your hands and feet on the ground. Make sure to keep your bottom off the ground Move slowly across the floor

15. Hamstring Stretch
Sit on the ground with one leg in and the other out straight.
Reach down towards your toe for 15 seconds, making sure to keep your knee straight.
Repeat with other leg

16. Seal Stretch Lay down on your belly
Push up keeping your hips on the ground.
Hold stretch for 15 seconds
Relax and repeat again
Great stretch for your lower back and abdominal muscles!

17. Quadriceps stretch (Quad stretch)
Stand near the wall if necessary for balance.
Stand on one foot and bring the other leg up so that your heel meets your bottom.
Make sure your knee is pointing down.
Hold stretch for 15 seconds and switch sides.

18. Calf Stretch
Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg.
Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.
Hold the stretch for 15 to 30 seconds. Repeat 2 times.