Dynamic Warm-Up (5–7 Minutes)

Goal: Increase heart rate, activate key muscle groups, and prepare the body for explosive movement and throwing

1. A-Skip – 20 yards x 2

• Tall posture, chest up

• Drive knee up, toe dorsiflexed

• Opposite arm action (rhythm + coordination)

• Stay bouncy and controlled

2. High Knees – 20 yards x 2

• Fast, rhythmic steps

• Knees to waist height

• Stay on balls of feet

• Maintain upright posture

3. Lateral Lunges – 8 reps each side

• Step out wide

• Sit into hip while opposite leg stays straight

• Keep chest tall, hips back

• Push back to center

4. Walking Lunge (Forward + Rotation) – 10 steps each side

• Step forward into lunge

• Rotate torso toward front leg

• Keep core tight and balanced

• Drive through front heel to next step

5. Walking Lunge (Backward + Overhead Reach) – 10 steps each side

• Step back into lunge

• Reach both arms overhead

• Slight upward stretch through torso/hips

• Maintain balance and control

6. Power Skips for Height – 20 yards x 2

• Explosive upward drive

• Max height each rep

• Strong arm swing

• Stick landing briefly before next rep

Total Time: ~5–7 minutes

Coaching Notes:

• Build intensity gradually through the sequence

• Focus on posture, rhythm, and coordination

• Last movement (power skips) should feel explosive and game-ready