Dynamic Warm-Up 2.0

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Type: Functional

Age: 10

Intensity (Workload): Low

Players: 1

Details: Parent Category: Practice Warm ups; Category: Warmup Drills

Multi-faceted warm-up combining dynamic stretching, proprioception and duel force exercises.

Video
PDF

Video

Session: ACT.01 (633)

Age: 10+ yrs	Intensity: Low
Time: 10 mins	Positions: All
Players: 1+	Area: 24x10 yrd

Exercise Objectives

Reduce the risk of injury.
Improve performance.
Mental readiness.
Proprioception and agility skill development.

Instructions

Diagram 1. Set-Up Arrangement

Set Up

24x10yrds required
Area is split into 3 zones, 8 yrds deep. Cones/poles are used to indicate the zones.
Athletic trainer/coach leads the exercises and is followed by pairs of players. Typically each pair performs the exercises twice.
Work to rest ratio (1:3).
Players recover on the walk back to the beginning after performing the activities and then the acceleration phase.

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