CLAY PANTHERS

OFF-SEASON WARM-UP

General Points:

· 10 –15 minutes prior to each training session. (5-9 yo 1-2/wk, 10-15 yo 2-3/wk)

· Use variety to avoid over-use injuries.

· This is an important part of your training program.

Abdominal Training: 3 – 5 minutes

· 6 to 10 exercises, 30 seconds each exercise.

· Start with lower abs, progress to obliques, finish with mid/upper abs.

Jumping Rope: 3 – 5 minutes

· 6 to 10 different movements, 30 seconds each movement.

Functional Hip Mobility: 3 – 5 minutes

· Perform 8 to 12 exercises, 10 repetitions each.

STANDING

· Knee up, Toe up

· Leg straight, Raise to front

· Leg straight, Raise to side

· Knee up to chest, Press straight back

· Knee tucked, Kick to side

· Knee up, Open hips

· Bottom of squat, walk-out and back in

ALL FOURS

· Leg straight, foot flexed, Raise up

· Knee to chest, Press back and up

· Leg straight to side, Raise up

· Fire hydrant

· Knee tucked, Out to side and up

· Leg straight and parallel to ground, To side and back

· Knee tucked, touch knee to shoulder, and Straight back