High School

Exercise 1: Dynamic Stretching Part 1

Do 2-3 sets of 15-45 seconds

Rest after a full set

Start Standing from a Spot

All exercises are executed while dribbling

• Hamstring Stretch (Alternate)

• Quads Stretch (Alternate)

• Knee Hugs (Alternate)

• Alternate Lunges + Twist (Change hand under Leg)

• Leg Extension + Floor Touch (Alternate)

• Sumo Deep Squats

• Alternate High Kicks (Same Leg/Hand)

• Alternate High Kicks (Opposite Leg/Hand)

• Alternate Calf Stretch against the wall (Opposite Leg/Hand)

Exercise 2: Dynamic Stretching Part 2

Do 2-3 sets of 15-45 seconds

Rest after a full set

Start Standing from a Spot

• Hold the Ball above head, Side Lat Stretch (Left/Right)

• Hold the Ball above head, Chest Stretch (Front/Back)

• Hold the Ball above head, Back Rotation Stretch (Left/Right)

• Toe Touch with Ball (Front/Left/Right Side)

• Touch the floor with Ball, Alternate Leg Extension

• Get down to “Downward Dog” hands on the Ball Alternate Leg Extension

• Get down, hands on the Ball, Alternate Back Lunges

• Get down, hands on the Ball, Alternate Side Lunges

Start kneeling from a Spot

• “Child’s Pose” hands on the Ball, Alternate Shoulders Stretch (Both/Left/Right)

Start sitting from a Spot

• Wide angle Seated Hamstring while dribbling the Ball (Same Leg/Hand)

• Wide angle Seated Hamstring while dribbling the Ball (Opposite Leg/Hand)