High Knee Drill       Performence TIME : 20 SEC

1. Stand in place with feet hip width apart. 

2. Drive knee up towards chest and quickly place the foot back on the ground.

3. Drive other knee up in a moderate to fast jog with minimal ground contact time. 

Burpees    Performence TIME : 20 SEC
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

Jumping Jacks                             Performence TIME : 20 SEC
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat. 

 Straight Leg Bounds            

Performence TIME : 20 SEC

Run keeping your legs straight and the feet neutral with the ground Focus on minimizing ground contact with the foot and pull through with the leg.

Ankle Bounces    Performence TIME : 20 SEC 
1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).

Skip (A-Rhythm)                Performence TIME : 20 SEC 
1.Start with both feet together and begins by driving your left leg up into     

the air and explode off the ground using the right ankle (like a toe raise)   keeping the right leg straight.

2.Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion.

3.Now drive the right leg up and extend the left ankle in a skipping motion.
Repeat until desired repetitions or distance is met. 

--------------------------------------------------------------------------------------------------------------------------------------------------------------------Dynamic Warmup #2 :            

Performence TIME : 30 SEC     for each  circuit
Complete in one circuit with minimal rest between exercises.Then repeat for a total of 3 times.


Exercise : starts 

Jump Rope (side straddle) 

1.Start with the jump rope in each hand.

2.Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
When you are jumping and the rope is above your head swing your legs out to the side and return your feet together before the rope swings under your feet again.
3.Continue for the prescribed number of jumps or time.

Jump Rope (half twister) 

Start with the jump rope in each hand.

Jump off the ground and start swinging the jump rope under your feet. 

Continue jumping up and down as you bring the jump rope under your feet.

When you are jumping shift your feet to the left side land and then shift over to the right side.

Continue for the prescribed number of jumps or time. 

Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds. 

Skip (B-Rhythm)
Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight.
Extend the left leg out into an extended horizontal position and then paw down with the foot and dive the hips through.
Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion.
Now drive the right leg up and out while extending the left ankle in a skipping motion.
Repeat until desired repetitions or distance is met. 

Butt Kick
1.Start with a light jog
2.Pull the heel of the lower leg up to and bounce off the butt.
3.Your knee should come forward and up during the movement.

Heel Sprints
1.Run keeping the legs straight and the foot plantar flexed (toes curled up) so that you are on your heels.
2.Focus on minimal ground contact and pull through with the heel.

Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.

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Dynamic Warmup #3   

Performence TIME : 30 SEC     for each  circuit

Complete in one circuit with minimal rest between exercises.
Rest 30 seconds and then repeat 3 times

Wide Pushups 
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. 

Squat Jump
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the ?eady position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

One Leg Squat w/ Plates 
1) Stand with feet hip width apart with knees slightly bent and toes pointing forward holding weight plates.
2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level..
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to ?it back so that knees stay over the feet.
4) Once thigh is slightly above parallel (as shown) return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Diamond Pushups
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back
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Dynamic Warmup #4 
Performence TIME : 20 SEC     for each  circuit

Complete in one circuit with minimal rest between exercises.  Repeat circuit 4 times.

Lunge onto Box
1) Start position: Stand with feet hip width apart. Place hands on waist or out to sides for stability.
2) Step forward 2-3 feet and place foot onto a box 12-24 high.
3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 

Fingertip Pushups    
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. You should be pushing just from your fingertips.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.

6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Alternating Split Squat Jump
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4) Switch feet in the air so that the back foot lands forward and vice versa.
5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics. 

 Skip (B-Rhythm) 

Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight.
Extend the left leg out into an extended horizontal position and then paw down with the foot and dive the hips through.
Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion.
Now drive the right leg up and out while extending the left ankle in a skipping motion.
Repeat until desired repetitions or distance is met. 

Skip
1..Start with both feet together and begin by driving your left leg into the air and explode with the right ankle so that both feet are off the ground.
2..Upon landing with the right foot bring the left foot down and drive the right leg into the air and repeat.
3..Continue this bouncing, alternating motion until desired repetitions are met. 

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Dynamic Warmup #5

Performence TIME : 20 SEC     for each  circuit

Complete in one circuit with minimal rest between exercises. 

Repeat this circuit 6-8 times.

High Knee Drill
1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.

3. Drive other knee up in a moderate to fast jog with minimal ground contact time.

Skip (with arms)
1..Start with both feet together and begin by driving your left leg into the air and explode with the right foot so that both feet are off the ground.
2..Upon landing bring the left foot down and drive the right leg into the air and repeat.
3..Swing arms back and forth during skipping motion.

4..Continue this alternating motion until desired repetitions are met. 

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   Toe Bounce Walks
1..Start on the balls of your feet.
2..Bounce up and down using only your ankles extending to propel you off the ground.
3..Stay on the balls of your feet at all times.
4..This should be a light quick bounce to your walk while staying on the balls of your feet. 

Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm

4. This exercise is an exaggerated running motion focusing on foot push-off and air time.  

8 Count Body Builders
1..Start in a standing position and bend your knees and place your hands on the ground.
2..Extend your legs back into a push up position.
3..Bring your knees back in towards chest and stand back up.
4..This should be a continuous motion and be fluid.

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Now  U are completed the warm ups after completing warm ups you have to do  exercise about  16 weeks to get improvement  UR body step by step .......


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