Summer 2025 Warm-Up

1. Warm-Up

  1. Bike 5 minutes

  2. Terminal Knee Extensions 12 reps es

  3. Foam Roller Walks 3 reps es

2. Ankle Balance Board Combo

  1. DL Supported Balance on BB 2 x 30 seconds

  2. DL Supported Ankle Flexion and Extension on BB 30 reps

  3. DL Supported Ankle Inversion and Eversion on BB 30 reps

  4. DL Supported Around the Clock BB Rolls 15 reps es

  5. DL Balance on BB 2 x 30 seconds

  6. Single-Leg Supported Balance on BB 2 x 30 seconds es

  7. Single-Leg Supported Ankle Flexion and Extension on BB 22 reps es

  8. Single-Leg Supported Ankle Inversion and Eversion on BB 22 reps es

  9. Single-Leg Supported Around the Clock BB Rolls 10 reps es

  10. Single-Leg Balance on BB 2 x 30 seconds es

3. Trampoline Combo

  1. Tap, tap, squat 8 reps

  2. Tap, tap, 45-degrees squat 8 reps total

  3. Groin stretch kick-outs 16 reps total

  4. Hamstring stretch kick-outs 16 reps total

  5. Tap, tap, 180 squat 8 reps total

  6. Single-Leg RDL to plyo jump 8 reps total

4. Bosu Agility Combo

  1. Skater bounding 22 reps total

  2. SL center tap to DL landing 12 reps total

  3. SL center tap to alternating split lunge 12 reps total

  4. Asymmetrical DL jump 4 reps es

  5. Multidirectional footwork combo 4 reps

5. Gymnastics Mat Combo

  1. DL forward hops 2 lengths

  2. SL forward hops 1 length es

  3. DL zig-zag hops 2 lengths

  4. SL zig-zag hops 1 length es

  5. DL frontal-plane zig-zag hops 2 lengths

  6. SL frontal-plane zig-zag hops 1 length es

  7. Helicopter kocks 2 x 4 reps total

  8. Dynamic plyo lunge to split 2 x 4 reps total

6. Gymnastics Mat Pop-Up Combo

  1. Pop-up to DL tap to DL landing 2 reps

  2. Pop-up to DL tap to SL landing 2 reps es

  3. 180 DL tap to DL landing 2 reps each way

  4. 180 DL tap to SL landing 4 reps total each way

  5. Frontal plane DL tap to SL landing 8 reps total

7. Hurdle Dynamic Stretches Combo

  1. High kicks over hurdles 4 lengths total

  2. Open gate to transverse turn 4 lengths total

  3. Reverse high kicks over hurdles 4 lengths total

8. Ropes

  1. Alternating, sagittal plane 12 seconds

  2. Synchronized, frontal plane 15 seconds

  3. Synchronized, sagittal plane 15 seconds

9. Hurdle Agility Combo

  1. Forward, no crossovers 2 reps each way

  2. Forward with crossovers 2 reps each way

  3. Forward with DL hops 1 reps each way

  4. Forward with SL hops 1 rep each side each way

10. Tic-Tacs

  1. DL tic-tacs 20 seconds

  2. SL tic-tacs 20 seconds eas

11. Gymnastics Mat Resistance Band Combo

  1. Frontal plane skater bounding 8 reps es

  2. SL forward skips with hip extension and hand pedalling 2 reps es

  3. Transverse split lunge to high knees acceleration 2 reps es

12. Resistance Band Footwork Combo

  1. Forward accelerations to high knee footwork 4 reps es

  2. High kicks 8 reps es

  3. Open gate to backwards 45-degree shuffle 4 reps es

  4. Reverse high kicks 8 reps es

  5. Multidirectional footwork with vest 4 reps total

13. Sled Combo

  1. Slow, emphasize form, high grip 2 x 20 yards

  2. Fast, low grip 2 x 20 yards

  3. Fast, high grip, 1233&44& count 2 x 20 yards

  4. Frontal plane sled drags 2 x 20 yards es

14. Skip Combo

  1. A-Skips 2 x 20 yards

  2. B-Skips 2 x 20 yards

  3. C-Skips 2 x 20 yards