General Warm-Up 5-10 minutes
Goal- ROM, increase muscle temperature
1 Lap around the field at a jog or a 2-minute jog/run
Squat drops- 2 minutes
Passing/receiving while moving in a field space of between the 50-yard line and 18-yard box. This continues for about 6 minutes
Sport Specific Warm-Up 5-12 minutes
Goal- Corrective exercises and ROM
Segment 1- 2 x 10
Field lunge jumps
Side-leg lateral lunge drops
Power skips
Segment 2- 2 x 10
Split stance drops
Crossover bounds
Cycled split squat jumps
Segment 3
In groups of 6, the players must complete a combination pass with a player about 15 yards apart. Player 1 one will pass to Player 2, Player 2 will pass it back to player 1 (one touch), Player 1 checks angled to the right or left then passes it back to Player 2 (one touch), and Player 2 will pass to the next person across from them (one touch) Player 3. Player 1 then goes to the back of the line (following where they passed) and the sequence continues among the other players.
Neuromuscular Activation 5-7 minutes
In groups of 3, one at a time, each player must dribble through a set of 6 cones using both feet then accelerate to a cone set about 10 yards from the set of cones. Once they reach the further cone the player must use a move/skill to turn around to dribble halfway. At the halfway mark they pass back to the line for the next player to go.
Metabolic Preparedness 5 minutes
Sprints and recovery jogs
2- 50 yards at 60%
6- 20 yards at 65%-70%
8- 10 yards at 70%-75%
Recovery 5 minutes
Long passes/chips among defenders
Midfielders and forwards take shots on the Goalkeeper
Choose a sport or physical event and build a specific warm – up for an athlete with 3 sport-specific movements and 3 performance-related skills. the sport is basketball
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