1. Pre-Activation Exercises

Part A
Swing Through Arabesque
Single Hop
Triple Hop
Ski Hop
Directional Hops
Running Man
Directional Lunge

Part B
Side Step With Squat
Run Squat & Turn
Run Squat Forward & Back
Ski Hop with Squats
Side Shuffles – Ski Hop
Drive Through In Standing with Theraband
High Knee with Band
Side Kicks
Forward Kicks
Lunges with Thoracic Rotation
Kicking Away From Body

2. Warm Up Exercises

Dynamic Stretches
Heel Flicks
High Knees
Open Gate
Close Gate
Walking Arabesque
Shuffling with Change of Direction
Accelerate – Sprint – Decelerate (10m)
3m Sprint – 3m Decelerate
Star Sprint

3. Static Stretches

TX Rotation
LX Rotation
Calf Stretches
Achilles Stretches
Hip Flexor
Knees to Chest
Bridges x 3
Glutes Stretches
Upper Hamstring
Groin (Gentle)
Caterpillar Stretch
Stretch To The Sky
Foam Rolling

4. Exercises

Single Leg Knee Bend With Passing
Single Leg Defending
Step Out With Theraband
Box Jumps
Split Leg Squat
Open Out With Theraband
Double Leg Sit-Stand
Single Leg Sit-Stand
Step Up
Step Off
Lunge With Theraband
Lunges With Rotation
Standing Drive Through
Walking With Drive Through
Hip Twist
Bridging With Kicking
Bridging With Volley
Single Leg Deadlift
Single Leg Deadlift With Rotation
Superman In Standing
Superman in Lying
Superman in 4 Point Kneeling
Side Reaching in 2 point Kneeling
Upper Limb Star Excursion
Drive Through in Press Up Position
Press Up Star
Clock Face
Tiger Walking
Wall Lift
Decline Supported Single Leg Squats
Decline Single Leg Squats
Bow & Arrow
Cross Over Single Leg Squat
Squat Jumps
Knee Plank With Alternating Leg Lift