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  • PRE-TRAINING

    20 - 30 minutes
  • GAME DAY

    10 - 20 minutes
  1. 00Introduction
    0:56

    You’ll need a length of about 40 metres. 

    Set up a course of six pairs of parallel cones, 5 – 6 metres apart.

    Two players start at the same time from the first pair of cones, jog along the inside of the cones and do the various exercises on the way.

    After the last cone - run back along the outside.

    If you’re an individual athlete, you can still complete the exercises with a length of 40 metres.

    Written transcript
  2. 01Running hip out
    0:44

    Helps to mobilise your hips. 

    Written transcript
  3. 02Running hip in
    0:49

    Helps to mobilise your hips.

    Written transcript
  4. 03Running circling partner
    0:41

    Works the muscles on the inside and outside of your legs.

    Written transcript
  5. 04Running shoulder contact
    0:38

    Adds some skill/challenge to your running technique.

    Written transcript
  6. 05Running quick forwards and backwards sprints
    0:35

    Helps to practice speeding up and slowing down. 

    Written transcript
  7. 06The bench
    0:33

    Strengthens your core muscles for stability in all movements.

    Written transcript
  8. 07Sideways bench
    0:52

    Strengthens your core for stability in all movements.

    Written transcript
  9. 08Hamstrings
    0:59

    Strengthens your rear hamstring muscles.

    Written transcript
  10. 09Single leg stance
    1:06

    Improves your leg muscle coordination and balance.

    Written transcript
  11. 10Squats
    0:47

    Strengthens your hamstrings and calf muscles for better movement control.

    Written transcript
  12. 11Jumping
    1:02

  13. 12Running across the pitch
    0:38

    Running across the pitch is a great cardio warm up.

    Written transcript
  14. 13Running bounding
    0:47

    Warms up your legs before a match.

    Written transcript
  15. 14Running plant and cut
    0:51

    Prepares your body for game play.

    Written transcript

Download or order ACC SportSmart warm up resources.