Embedded Files
Instructions:
Set up the cones in a line for the first game.
Have students pair up and stand 1m on opposite sides of the cone
Have students stay in those spots for the whole warm up
1.Reaction Game
Set Up
Have a line of cones set up
Athletes pair up
Stand on opposite sides of the cone
Make sure they are standing 1m away from the cone each side.
Athletes start jogging on the spot
Coach calls out a body part E.g. right hand or left foot etc...
First to touch cone wins a point.
2. Plank Ankle Roll
1 x 30secs
TECHNIQUE
Push up position (athletic)
Stretch ankle towards ground
Roll all the way up and over the toes.
BENEFITS
Stretch Hamstrings, Calves, Achilles then Tibialis Ankle and Toes.
Better Ankle Strength and Mobility with a strong Core.
Reduces workload and pressure on the bottom of feet and knees (Plantar Fascia/ Patella Tendon)
3. Bird Dog
2 x 5 each side
TECHNIQUE
Start down in an all-fours on the ground. The hands and elbows should be positioned directly under the shoulders, and the knees under the hips.
Grip the ground with the hands, activate the glutes and adductors and smoothly reach the right arm and left leg out, trying to maximize distance between fingertips and toes.
Ensure that you are not over extending at the lower back.
4. World's Greatest Stretch
Lunge forward with your left leg and bring your hands inside of the foot rounding your back over into flexion lead by the head position. From there, neutralize
the spine and rotate the left arm up, again leading with the head. Come
back down to the starting position and place the left hand outside of
the left foot. From there, push up into a single leg hamstring stretch.
Then stand back up and reciprocate sides for 5 reps per side per set.
5. Iso Lunge Hold Tempo Arms (back knee just off the ground)
1 x 20secs each arm
TECHNIQUE
Front Foot - Knee over Ankle
Hips - Square
Back Foot - Hips over knee
Foot - Dorsi flexed / Toes hard into ground
Squeeze heel of front foot towards the toes of the back foot (activates core/hip flexors)
Arms - Hands to Face, Low 5 behind.
6. Single Leg Isometric Tempo Arms
2 x 30secs each leg
TECHNIQUE
Leg - Raise 1 leg, Hip just below knee, Toes up.
Keep foot on the ground straight under knee and hips, it should be relaxed not stiff.
Arms - .Hands to Face, Low 5 behind.
7. Switches Stalker
Instructions
Athletes stand 2m apart
Athlete behind copies each move of person in front.
As soon as athlete in front turns to tag person behind it's a race back to the try line.
8. Stalker
Instructions
Athletes stand 2m apart
Athlete behind copies each move of person in front.
As soon as athlete in front turns to tag person behind it's a race back to the try line.
Page updated
Report abuse