WARM-UP
Dynamic (10 yards)
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Knee Hugs
Knee Hug to Quad Stretch
Cradle ( piriformis stretch)
Spiderman with Twist ( push up position then bring opposite knee up and across body trying to
touch opposite elbow)
Lunge and Twist
Inch Worm
Leg Kick
Skipping
Iron Cross
Star Rolls (on stomach opposite of iron cross)
Specific (All 20 yards)
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High Knee- Backward Stride
Glute Kicks- Backward Stride
Straight Leg Skip- Backward Stride
Loose Side Shuffle
High Knee Crosssover
Carioca
Fast Slide
Open Gate/ Close Gate
Fast Slide with arms
50% Sprint
75% Sprint
100% Sprint
Static
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Hamstring
Leg Out Wide R
Legs Out Wide L
Legs Out Wide M
Piriformis
Quad R
Quad L
Hip Flexor R
Hip Flexor L
Catcher/ Butterfly
Calf R
Calf L
Upper Body