Warm Up

The warm-up will utilize a dynamic approach to get the body ready for action. This warm-up will be done standing in order to be applied on a wet field so you do not have to lay down or it can be applied in a crowded locker room. It will promote the muscle to pump blood, lengthening of the opposite muscle, balance, coordination and stability of the support leg. You may alternate legs at first, warming up the right leg then the left leg. Later progress to performing all the warms for one leg before switching to the the other leg.

Figure 14

Figure 15

Fig. 14, Lift Right knee to waist level and hold it there. Fig. 15, Contract thigh muscle to straighten leg fully with toes pulled toward the shin. Stretch should be felt in hamstring and calf. Hold for a 4 count then relax. Perform 5 repetitions. On the fifth repetition at the last 5 degrees of knee extension, perform short quick contractions or terminal flicks. In the exercises to follow this will be labeled terminal flicks. This prepares the joint for quick muscle contraction and relaxation.

Hip Internal and External Rotation

Figure 16	Figure 17	Figure 18
Fig. 16, Stand on left leg with right knee waist high. Fig. 17, Rotate foot inward and thigh outward. Hold for 4 count. Fig. 18, Rotate foot outward and thigh inward. Hold for 4 count. Perform both ways for 5 repetitions and do terminal flicks on fifth repetition.