Warm Up & Stretch

• 10-12 minutes of continuous low intensity exercise, light run or stationary bike at about 50% maximum effort. Sweat on your forehead is an indicator of a good general warm-up.
• For agility and hard cardio days your dynamic warm-up should include: Ballistic walking 10 yard grid work Easy sprints Backpedaling Shuffles Quickfeetdrills Longer 30-40 yard accelerations
• On throwing days, prior to throwing, your dynamic warm-up should also include arm circles both ways, shoulder slaps, alternating arm swings and trunk rotations.
• Easy sprints
• Backpedaling
• Quickfeetdrills