Warm Up for Injury Prevention and Performance- see link @ bottom for demos
100 jumping jacks
Warm up:
**suggestion- walk up and down your driveway or back and forth across your back yard, basement, garage, etc**
Down- toe walk
Back- heel walk
Down- leg march
Back- inch worm
Down- cradle walk (hold for 3 sec)
Back- knee hugs (hold for 3 sec)
Down and back- hip rotator walk
Plyometrics:
10 tuck jumps
10 squat jumps
5 180 degree jumps
5 barrier hop side to side (per leg)
Wrists, ankles, neck, back, arms/shoulders, pike, splits
Source: http://sportsmetrics.org/wp-content/uploads/2012/12/WIPP-Poster.pdf