Blog

Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
Hinshaw Warm-Up
* Take 8-10 minutes to coach athletes through what you can and then roll into the workout prep *

Perform each drill for 10m out, then walk back
1. High knee karaoke (over, over, walk, walk)
2. Over hurdle (heel, toe)
3. Knee to chest
4. Figure 4 (1 sec)
5. Lunge with reach overhead
6. Lunge torso twist (Pull hand)
7. Toy soldiers
8. High knee + arm swing
9. Butt kick + arm swing
10. Straight Leg (shallow heel)
11. Side step out and back
12. Side step jumping jack out and back

Sitting
13. Sitting arm swing (Elbow down and back) 20 sec
14. Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m
15. Toes out walk
16. Toes in walk
17. Heels walk
18. Toes walk
19. Outside Foot walk
20. Inside Foot walk

**2. Workout Prep**
2 Building Sets
100m Run
– 30-sec rest –
– Have athletes build into 80% of workout pace during the 2 sets –

Group StretchMayhem Ready: Upgrade your ground game