Exercises to pick from when building the dynamic warm-up for practice.
Core challenges we use to finish practices strong.
Forearms or hands on the ground, body in a straight line from head to heel. Squeeze glutes, abs, and quads — don’t let the hips sag or pike. Hold as long as possible. We run this as a team competition and track the top time each practice.
Lie on your side, prop up on one forearm with the elbow directly under the shoulder. Stack your feet or stagger them for balance. Lift your hips so your body forms a straight line from head to heel — don’t let the hips drop. Hold, then switch sides. Targets the obliques and lateral core stability.
Back flat against the wall, feet shoulder-width apart, knees bent to 90 degrees — thighs parallel to the ground. Arms at your sides, no resting on your legs. Hold as long as possible. Builds quad strength and mental toughness.
The skip is a foundational warm-up drill that builds rhythm, coordination, and hip drive. We use this every practice.
Watch on YouTube ↗Proper squat form builds the leg strength and body control athletes need for sprinting and jumping. Learn it right from the start.
Watch on YouTube ↗ Watch on YouTube (with cues) ↗