For this warm-up participants will put a hip band above their knees. The exercises are as follows:
10 side steps in one direction
10 side steps in the other direction
10 kicks out in front (5 each leg)
10 donkey kicks behind you (5 each leg)
10 glute bridges
Modifications
Mobility on a mat
Side steps = crossover rotation stretch
Kicks out in front = Seated knee to chest
Donkey kicks = seated trunk rotation
Glute bridge = supermans
For this warm-up participants will use a resistance band and execute 7 repetitions of the following movements:
Horizontal banded pull a parts
Diagonal banded pull a parts
Diagonal banded pull a parts (opposite way)
Behind the neck banded pull a parts
Up and Overs
Modifications
Use the movements above by moving your arms
For this warm-up participants will execute the following movements down to a cone about 50 feet away and back:
High knees
Butt kickers
Open the gate
Close the gate
Walk on heels
Walk on toes
Arm circles
Run down and back
Modifications
Allow student to move their legs in a modified version
High knees = knee lifts
Butt kickers = toe taps
Open the gate / close the gate = hip rotation
Walk on heels = dorsi flexion
Walk on toes = plantar flexion