This warm-up is designed to get you ready to play or practice! Do parts 1 & 3 for tournaments/games, and all three parts for practices and field workouts. The protocol is most effective when you do the whole thing three times a week, so that’s why we use it with all our running workouts!
Notice that part 2 has a few progressions of exercises where you choose a level. Start with level 1; once you can complete all repetitions with proper mechanics, then you can move up to the next level. If you need help knowing if you’re ready for more challenge, contact us!
If you’re working out with one or more other people, use the standard version of this warm-up.
Click here for a pdf version. Feel free to download and/or print this visual guide!
Note that for the solo version, you’ll use Level 1 of the single-leg balance progression (single leg faking).