Initial activation.

• Start at the sidelines and jog to the cones. Keep looping back and forth. Every one-way you add a simple mobility task listed below, turn at the cone and jog back to the red line.

Phase 1 1-jog 2-high knees 3-high heals 4-skipping alternating hands and legs (right leg up, left arm up) 5-kareokis 6-lateral shifts 7-back paddle 8-front kicks 9- hip adductions 10-hip abductions

Phase 2 1- double leg hops forward 2- double leg hops forward with 90-degree rotations 3- single leg hops forward (right and left) 4- single leg hops forward 5- single leg hops zig-zagging forward (right and left) 6 - single-leg jumping sideways - skaters 7- frog jumps 8- single-leg deeper jumps (right and left) 9- planks: Mountain climbers (30sec) 10- planks: Spider-walks (30sec)