Warm-Up Templatesiyca.org/download/CAD/5.Training Templates.pdfWarm-Up Template Instructions This template could also be used to create warm-ups prior to training sessions as well

Warm-Up Templates

EXACTLY how to create pre-practice or pre-game warm-ups!

W a r m - U p T e m p l a t e I n s t r u c t i o n s

6 – 9 Year Old

In a continued effort to promote multilateral stimulus and guided discovery, the warm-up timeframe prior to a game or practice with athletes in this age category should be based explorative play.

Avoid creating complicated pre-game or practice routines that involve a systematic progression of preparation, contain too much concentration on sport specific stimulus or are based on adult-style warm-ups. Children are not adults and do not require the same degree of methodical preparation.

Create games that allow your young athletes to experience, explore and discover basic elements of athletic ability such as running, jumping, throwing, balancing, skipping, kicking, crawling, hopping and movement adequacy.

Do so in a fun and energetic way, while encouraging each young athlete to enjoy themselves and strive to become proficient in all of the skills offered.

Three basic warm-up games are suggested in the following pages. By using both your imagination and creativity, you could create literally thousands of different effective warm-ups from these templates alone.

10 + Year Old

A more rigid approach to athletic preparation is required in this age category. This is due to an evolving muscular, skeletal system as well as an increased need to promote and establish skill proficiency.

Outlined in the following pages are three separate groups of exercises:

(i) Static Isolative

Non-locomotive based exercises which serve to teach young athletes the essence of torso, scapular and gluteal strength and stability

(ii) Systemic Strength/ROM

Movement-oriented exercises which involve systemic strength and range of motion

(iii) Dynamic Tactical


Dynamic-based exercises which involve speed, spatial awareness, balance, rhythm and, where appropriate, tactical deftness. Based on the sport you are coaching, the exercises in this category can be augmented to include a sport-specific element such as using a ball or creating particular patterns of execution.

As a Coach, you must progress, regress, add to and alter any of the existing exercises based on the skill level (and age) of your young athletes (you can also modify directions of movement or planes of motion – i.e. sideways, backwards etc).

To use the template, you will take one exercise from Group 1, another from Group 2 and one from Group 3. Based on the skill level of your athletes, it is recommended that you follow this set/rep ratio and flow:

Group 1 exercise:

2 sets, 5 – 8 reps

Group 2 exercise:


Group 3 exercise:


* For many of the Group 3 exercises, a ‘rep count’ does not apply. In these cases, perform the exercise until you feel that your athletes have sufficiently gained proficiency in the skill or are physically prepared for the game/practice.

It is critical that you do not simply allow your athletes to ‘go through’ each exercise. Teach them the proper execution and ensure quality form.

As your young athletes gain skill, understanding and strength, use the following progressions over time:

a. Increase the number of reps per set

b. Increase the number of sets

c. Increase the number of exercises used from each group

At the initial phases and including instruction time, the entire warm-up should take 10 – 15 minutes.

In the template provided, you will find 15 exercises per ‘Group’. By taking one exercise from each group, and without progressing, regressing or altering any of the exercises, you have at your disposal a template which offers over 3,000 potential warm-ups.


This template could also be used to create warm-ups prior to training sessions as well.

For older and more advanced athletes (13+), I would encourage that you continue the warm-up past the 3 Groups offered and follow with elements found in the ‘14+ year old Session Template’ (specifically in the ‘jog’, ‘joint dynamics’ and ‘foot contacts/rhythm’ sections). You could also include static active or passive stretching elements to this warm-up if desired. They would fit in best post the ‘3-Groups’ program and before you moved onto the ‘jog’, ‘joint dynamics’ and ‘foot contacts/rhythm’ portions. Static stretching should not be considered necessary, however.

W a r m - U p ( p r e - g a m e o r p r a c t i c e ) : 6 – 9 Y e a r s O l d

Example 1 – “Coach Says” Played much like old school-yard game “Simon Says”, this drill enables you to take your young athletes through a series of developmental exercises in a fun and invigorating manner, while allowing them to experience various movements and skills via a guided discovery approach.

Unlike “Simon Says”, if a young athlete ‘misses’ a cue or makes an error, do not sit them out, simply correct them verbally as to what they should be doing, and progress to the next exercise within the game.

Play “Coach Says” for 5 – 10 minutes before a game or practice.

Each of the exercises within the game should be based on a basic concept of multilateral athletic stimulus; running, jumping, skipping, hopping, crawling, balancing and movement economy.

Example

- Coach Says stand on your right foot - Coach Says touch your left hand to your right knee - Coach Says hop on your right foot - Coach says lie on your belly - Coach says stand-up as fast as you can and balance on

your left foot - Coach says touch your right hand to your left knee - Coach says hop on your left foot - Coach says run to the goal as fast as you can and then

right back to the spot you’re on now - Coach says march to the right with high knees and your

arms going back and forth…


Example 2 – “Stop and Go” Start your young athletes in a straight line facing you.

Use basic movements such as running, jogging, hopping, jumping and skipping for the ‘go’ or locomotive portions of the exercise. During the stopping portions, use squatting, lunging, balancing and ROM exercises.

When you call out ‘go’, your young athletes should begin moving towards you using the pre-assigned pattern (running, jogging, hopping etc). When you call out ‘stop’, they should stop in place until you give the next command.

During the stop phase, instruct your young athletes to squat, balance, lunge or perform basic ROM exercises while in place.

Perform “Stop and Go” for 5 – 10 minutes before a game or practice.

Example

When I call out ‘go’, I want you to start hopping towards me. When I call out ‘stop’, stop right where you are, hold the position you are in and wait for my next instruction…

- Go - Stop - Squat down, pushing your hips back and touch the

grass 3 times - This time, when I call out ‘go’, hop on your right foot - Go - Stop - Trace the number 1 – 10 with your left ankle - Go…


Example 3 – “Agility Course” Create a triangle, square, rectangle or hexagon course that varies movements, skills and speeds on each new straightaway.

Use running, skipping, hopping, lunging, crawling and movement economy patterns.

Triangle

Sprint Forward Skip Backwards

Bear Crawl

Rectangle

Jog Backwards

Slalom Jump

Frog Leap

Dragon Walk

W a r m - U p ( p r e - g a m e o r p r a c t i c e ) : 1 0 + Y e a r s O l d

Group 1

Static Isolative

a. 4-Point Arm

b. 4-Point Leg

c. 4-Point Arm-Leg

d. Prone Arm Raise

e. Prone Arm/Leg Raise

f. Side Raise

g. Prone Isolated

h. Prone Isolated Single Arm

i. Prone Isolated Single Leg

j. Prone Isolated Opposites

k. Bridge

l. 1-Leg Bridge

m. 1-Knee Kneeling with retraction

n. Scapula Push-Ups

o. Scapular Pull-Downs

GROUP 2

Systemic Strength/ROM

a. Posterior Reaches

b. Anterior Reaches

c. Lunge Walk

d. Side Lunge Walk

e. Overhead Squat

f. Side Squat

g. Monster Walk

h. Leg/Arm Raises

i. Slights

j. Push-Up

k. Hand Walk

l. Crab Walk

m. Bear Crawl

n. Single Leg Touch

o. Single Leg Good Morning

GROUP 3

Dynamic Tactical

a. Stride Sprints

b. Low Skips

c. High Skips

d. Prone/Supine Sprints

e. Side Skips

f. Relay Race

g. Agility Course

h. Tag

i. Diagonal Footwork

j. Stop/Go

k. 180 Jump

l. 180 Jump and Go

m. 360 Jump

n. 360 Jump and Go

o. Scramble to Balance

Training

Templates

Designed so you can create THOUSANDS of programs for yourself!

T r a i n i n g T e m p l a t e s – I n s t r u c t i o n s

Each template has been created so as to give you a specific ‘Plug & Play’ model for the age categories represented.

Please understand that no template could ever be considered 100% complete – these ones have been developed in accordance with how I personally conduct my own training sessions.

The safe and effective development of any young athlete is based on an individualistic monitoring of the training program and an understanding that progressions, regressions or alterations may become necessary over time.

In that, you must assume 100% responsibility for the optimal training and development of your own young athlete(s).

Having said that, the templates and sample exercises within each category provide for a combination of more than 3,000 potential programs for you to use. This resource contains many photographs, descriptions and listing of other exercises that could be used in these templates. Additionally, you may have some specific exercises of your own that will fit into any number of the categories offered.

You will soon find that the number of programs that can be created using these templates is absolutely limitless.

As a guide for creating programs of your own using the templates offered, refer to the ‘Sample Programs’ section of this resource.

Generally speaking, the templates should be used as follows:

Ages 10 – 13

1) Select 1 exercise from each of the categories within ‘General Prep’

a. Perform 3 – 5 sets

2) Select 1 exercise from each of the categories within ‘Coordination Enhancement’


3) Select 1 – 3 exercises within the ‘Systemic Strength’ section

a. Perform 2 – 4 sets of each (reps determined by quality of form)

4) Select 1 exercise within the ‘Active ROM’ section

a. Perform 2 – 4 sets (reps determined by form)

T r a i n i n g T e m p l a t e s – I n s t r u c t i o n s

Ages 14+

1) Select 1 exercise from each of the categories within ‘Mobility/Flexibility/Torso’

a. Perform 2 – 3 sets (reps determined by quality of form)

2) Select 1 exercise from each of the categories within ‘Movement Prep/Technique’


3) Select 1 exercise from either ‘Primary Hybrid Circuit’ or ‘Other Primary’

a. Perform 2 – 4 sets (reps determined by form)

b. Select 1 exercise from ‘Secondary’

c. Perform 2 – 4 sets (reps determined by form)

4) Generally, you will use ‘Static Passive’ models for the ROM/Cool-Down, but feel free to add ‘Sequence ROM’ as you desire

1 0 – 1 3 y e a r o l d S e s s i o n T e m p l a t e

General Prep

Sagittal/Non-Manipulative: High Knees Butt Kicks Pepper Knees Low Skips Backwards Jog Monster Walk Frontal/Non-Manipulative: Side Skips Sideways Monster Walk Sideways Low Walks Cross-Over Step Side Shuffle Sideways Crazy Feet Transverse/Non-Manipulative: Swinging Toe Taps Walking Rainbows

Coordination Enhancement

Rhythm: Hurdle Step-Over Skip Loop Slight Patterns Kinesthetic Differentiation: Rolling Targets Target Throws Varied Distance Jumps Spatial Awareness: 180 and Go 360 Catch Small Area Tag Balance: Scramble to Balance (progressions) Stop and Go (progressions) Side Hop and Hold

Systemic Strength

Bear Crawl Circuit Crab Walk Circuit Hand Walk Circuit Squat Technique (varied) Medicine Ball Deadlift Horizontal Pulls (bar, bands etc) Vertical Pulls (bar, bands etc) Single Leg Squat (deadlift)

Active ROM

Ankle Alphabet Hip Circuit Leg Raises Leg Tracing

1 4 + y e a r o l d S e s s i o n T e m p l a t e

Mobility/Flexibility/Torso

Mobil ity: Hip Circuit Leg/Shoulder Raises Ankle Alphabet Hip PNF Patterns Shoulder PNF Patterns Bar Skills Scapular Push-Ups Flexibility: Static Active Lunge Static Active Hamstring Static Active Hip Rotation Static Active Side Lunge Static Active Retraction (horizontal) Static Active Retraction (vertical) Torso: Side Raises Posterior Reaches Rainbows V-Ups Prone Iso (opposites)

Movement

Prep/Technique

Movement Prep (multi-directional): Jogs –

Forwards Backwards Cross-over Carioca

Joint Dynamics –

High Knees Butt Kicks Skips

Foot Contacts/Rhythm – Pepper Knees Quick Feet Robots Ladder Drills Slight Patterns

Strength/ROM –

Lunge Walk Long Bear/Crab Crawls Walking Good Morning

Strength

Primary Hybrid Circuit (options): RDL/Hang Clean/Push-Press Hang Clean/Push-Press/Overhead Squat Deadlift/High Pull/Shrug Hang Clean/Front Squat/Forward Lunge Other Primary (options): Back Squat Front Squat Overhead Squat Deadlift Bulgarian Split Squat Step-Up Secondary (options): Horizontal Pulls Vertical Pulls Horizontal Retractions Vertical Retractions Varied Medicine Ball Throws

ROM/Cool-Down

Static Passive (athlete’s choice) Sequence ROM –

Down Dog/Lunge Hold/Dive Side Lunge

Protract/Undercut Retract

Sample Programs

Based on the ‘Training Templates’ and ready for you to use IMMEDIATELY!

S a m p l e P r o g r a m s ( 6 – 9 Y e a r O l d )

Day 1

Anterior Reaches – 2 sets, 8 reps

Low Skips – 3 sets, across gym

Slight Patterns – 3 sets, across gym

Scramble to Balance – 10 sets (alternating legs)

Side Skips – 4 sets (alternating directions)

Forward Hand-Walks – 3 sets (10 steps)

Target Throws – 15 attempts

Obstacle Course – 4 sets (square pattern)

Supine Leg Tracing – 1 set per leg (A – J)

Day 2

Posterior Reaches – 2 sets, 8 reps

Tag – 5 minutes

Low Skips/Backwards Low Skips – 3 sets

Stop/Go – 4 sets (alternating legs)

Skip Loop – 5 sets

Crab Walk – 3 sets (10 steps)

Rolling Targets – 10 attempts

Relay Race – 3 sets

Leg Raises – 1 set per leg, 5 reps

Day 3

Monster Walk – 3 sets, across gym

Knee Tag – 5 minutes

High Skips – 3 sets, across gym

1-Knee Kneeling (with reach) – 3 sets

Keep Balloons Up – 5 minutes

Monkey Bar Hold – 3 sets

Distance Jump – 10 attempts

180 and Go – 6 sets

Static Active Leg Raise (front) – 1 set per leg

Day 4

Bear Crawl – 3 sets, across gym

Slights – 4 sets, across gym

High Five Jumps – 5 sets

1-Leg Joust – 5 minutes

Front Roll & Throw – 10 sets

Kneeling Sprint Starts – 5 sets

180 Distance Jumps – 6 sets (alternating direction)

Relay Race (carry) – 3 sets

Static Active Leg Raise (side) – 1 set/per leg

Day 5

Low Crab/Table Top – 3 sets, 10 steps

Sideways Jump/Deep land – 5 reps (each way)

High Skips (backwards) – 3 sets, across gym

360 Jumps – 8 each was

1-Leg Anterior Reaches – 3 sets, 5 per leg

Rolling Ball Reaction – 5 attempts

Varied Medicine Ball Throws – 15 attempts

Obstacle Course – 4 sets (triangle)

Spiral (holds) – 1 set per leg

Day 6

Lunge Hold – 3 sets, 4 per leg

Diagonal Footwork – 3 sets, across gym

Partner 180 Throw/Catch – 10 attempts

Heel Walk – 3 sets, across gym

Toe Walking – 3 sets, across gym

Monkey Bar Movements – 3 sets

360 Distance Jump – 10 attempts (both ways)

Small Space Tag – 5 minutes

Static Active Leg Raise (front/touch) – 1 set per leg

DAY 7

1-Leg Contralateral Reach – 3 sets, 6 per leg


Star Jumps – 3 sets, 5 reps

Scramble to Balance (kinesthetic) – 10 sets

Stop/Go (sideways) – 4 sets (alternating legs)

Skip Loop (1 leg patterns) – 4 sets

Hand Walk Circuit – 3 sets

360 and Go – 6 sets

Supine Leg Tracing – 1 set per leg (1 – 12)

Day 8

Backwards Hand-Walks – 3 sets (10 steps)

2 Foot Jumps – 10 attempts

Toe/Heel Walking Square – 4 sets

Non-Auditory Cone Touches – 4 sets

90 Degree Jump/Deep Land – 6 sets each way

Target Throws – 15 attempts

Supine Sprints – 5 sets


Static Active Leg Raise (back) – 1 set per leg

Day 9

Dive Bombers – 3 sets, 5 reps

Backwards Monster Walk – 3 sets, across gym

1-Leg Side Skip (hold) – 3 sets, 8 reps

Verbal Cues – 5 minutes

Stop/Go (backwards) – 4 sets (alternating legs)

Backwards Bear Crawl – 3 sets, across gym

Keep Balloons Up (right hand only) 5 minutes

Obstacle Course (slow portions) – 4 sets

Leg Raises (holds) – 1 set per leg, 5 reps

S a m p l e P r o g r a m s ( 6 – 9 Y e a r O l d )

- The essence of this time period is guided discovery. In that, restrict yourself from over-coaching or becoming too concerned with the

degree of skill exhibited by each athlete. The spirit of developing young athletes in this timeframe is in the outcome of the exercise (i.e.

the execution of it) rather than the form of the exercise (i.e. the correct or perfect execution of it). That is not to say that you ignore

poor or potentially dangerous form or that you never make form-based suggestions, but the true significance of guided discovery is

rooted in providing verbal, visual and kinesthetic examples for your participants, and allowing them to experience each and every

exercise within boundaries and behavioral constraints that you impose at the onset of each. It is through this ‘exploration’ that young

athletes develop a warehouse of athletic abilities, strengths and competencies that will serve to sow the seeds for future sporting

success.

- There is very little rhyme or reason to the scope or nature of each day’s training session. They are little more than an eclectic array of

gross skills that can be progressed or regressed as needed (per young athlete or per training session). Each training day in the sample

programs contains 9 separate exercises with suggested set/rep/time ratios (which are to be understood as guidelines, only – no program

can be created that will be effective for 100% of young athletes, 100% of the time. Please use your own judgments and skills as a Coach

in determining the needs of your young athletes). This is why there is no ‘Training Template’ offered for athletes in this age category –

based on your own personal circumstances (number of athletes per group, space limitations, timeframes per session etc) the best and

most ideal concept for you to follow is to simply create 8 – 10 fun and athletically stimulating exercises/skills for your young athletes to

perform each time you see them.

S a m p l e P r o g r a m s ( 1 0 – 1 3 Y e a r O l d )

Day 1

1-Leg Bridge – 3 sets, 6 per leg

1-Leg Posterior Reach – 3 sets, 6 per leg

Diagonal Footwork – 4 sets, across gym


Hip Circuits – 2 sets, 5 per exercise

Prone Sprints – 5 sets

Front Squat Technique – 5 minutes

Squats (8 sets, 5 reps) + Medicine Ball Throws (10)

Hand Walk Circuits (with push-ups) – 4 sets

Leg Raises – 2 sets, 5 reps per leg

Static Hip Stretch – 1 set, 20 seconds per leg

Day 2

Side Raises – 3 sets, 8 per side

Crab Walk Circuit – 3 sets

Low Skips – 4 sets, across gym

Skip Loop – 5 sets (varied)

Leg Tracing – 1 sets per leg (A – M)

Obstacle Course (5-point) – 3 sets

Lunge Walk (front raise) – 3 sets

1-Leg Good Morning (med. Ball) 3 sets, 10 reps

Horizontal Pulls – 3 sets, 6 – 8 reps

1-Knee Kneeling (reaches) – 3 sets per leg

Static Active Leg Raise (touch) – 2 sets per leg

Day 3

Push-Up (opposite holds) – 3 sets, 5 per side

1-Leg Ipsilateral Squat/Reach – 3 sets, 8 per side

2-Foot Jump to Rope – 15 jumps

Backwards High Skips – 3 sets, across floor

Ankle Alphabet – 2 sets per ankle

Drop Ball – 5 minutes

Lunge Circuit – 3 sets, 5 reps per direction

Front Squat (8 sets, 5 reps) + Prone Cobras

Bear Crawl – 4 sets, across gym

Leg ins – 3 sets, per side

Static Active Leg Raise (rotation) – 3 sets per leg

Day 4

4-Point Arm/Leg – 3 sets, 5 per side

Monster Walk – 4 sets, across gym

360 Jumps – 8 attempts (each way)

Side Skips – 3 sets, across gym

Lunge (hold/retract) – 3 sets, 8 reps per leg

Relay race – 5 minutes

Overhead Squat Technique – 5 minutes

Bulgarian Squat – 3 sets, 6 reps per leg

Crab Walk Table Top – 3 sets, across gym

Hip Circuits – 2 sets, 5 per exercise

Bridge (holds) – 2 sets, 6 reps

Day 5

Prone Raises Arm/Leg – 3 sets, 5 per side

Sideways Monster Walk – 4 sets, across floor


Heel Distance Jump – 15 attempts

Monkey Bar Hold (retraction) – 4 sets

360 and Go – 4 sets each way

High Pull Technique – 5 minutes

Medicine Ball Dead Lift – 4 sets, 10 reps

Inch Worm – 3 sets, across gym

Hip Ins – 3 sets, 8 per side

Spiral Holds – 3 sets per leg

Day 6

1-Knee Kneeling (retraction) – 3 sets, 6 per leg

1-Leg Contralateral Squat/Reach – 3 sets, 8 per

180 Jump/Deep Land – 8 each way

Side Skip Hold (with reach) – 3 sets, across gym

1-Leg Bridge – 3 sets, 6 per leg

Supine Sprints – 5 sets

Step-Ups – 3 sets, 8 per side

Toe Walking – 3 sets, across gym

Heel Walking – 3 sets, across gym

Squat Drive – 3 sets, 8 reps

Star Push-Up (holds) – 3 sets, 5 per side

S a m p l e P r o g r a m s ( 1 0 – 1 3 Y e a r O l d )

- Although not dissimilar to the training programs for 6 – 9 year olds, the overall focus of development moves from guided discovery to

technical understanding. Exploration remains important to a degree, but training programs must begin to emphasize the correct

execution of exercises, and not merely performing them within certain guidelines.

- The technical teaching and understanding of general skills (deceleration, acceleration, force production etc) as well as specific skills

(squat, front squat, Olympic lifts etc) is paramount to this phase of development. Coaches should concentrate on teaching ‘how’ certain

skills are done and ‘why’ they are done that way (so as to promote adherence).

- Sub-groupings to exercises can now be added:

o Group 1 (warm-up and movement):

� Static Stability/Strength

� Dynamic ROM/Strength

� Movement/Reactive-centered

� Multi-Planar/Directional

� Tactical

o Group 2 (strength or strength technique):

� Strength Technique

� Lift Technique

� Systemic Strength

o Group 3 (cool-down):

� Active ROM

- Please notice how the sample programs offered for 10 – 13 year olds differs from the template suggested in the previous section. That

is not an error or misprint. Depending on your situation (number of athletes per group, equipment available, space limitations etc) I

wanted to give you more than one idea with respect to the training and development of athletes in this age group.

S a m p l e P r o g r a m s ( 1 4 + Y e a r O l d )

Day 1

Hip Circuit – 3 sets, 5 reps per movement

Static Active Hamstring – 3 sets, 5 second holds

Side Raises – 3 sets, 8 reps per side

Backwards Jog X 3

High Skips X 3

Pepper Knees X 3

Lunge Walk X 3

RDL/Hang Clean/Push-Press – 3 sets, 5 reps

Horizontal Pull-Ups – 3 sets, 10 reps

Static Active (athletes choice)

Day 2

Leg/Shoulder Raises – 3 sets, 5 reps per movement

Static Active Lunge – 3 sets, 5 second holds

Posterior Reaches – 3 sets, 8 reps

Jog X 3

High Knees X 3

Quick Feet X 3

Bear Crawl X 3

Hang Clean/Front Squat/Forward Lunge – 3 sets, 5

Vertical Pulls – 3 sets, 10 reps


Day 3

Hip PNF Patterns – 3 sets, 15 reps per side

Static Active Retractions – 3 sets, 5 second holds

Rainbows – 3 sets, 8 reps per side

Cross-Over X 3

Butt Kicks X 3

Robots X 3

Crab Walk X 3

Front Squat – 4 sets, 10 reps

Medicine Ball Throws – 4 sets, 10 reps

Down Dog/Lunge Hold/Dive

Day 4

Bar Skills – 3 sets, 5 reps

Static Active Rotations – 3 sets, 5 second holds

V-Ups – 3 sets, 8 reps

Carioca X 3

Side Skips X 3

Ladder Drills X 3 – 5

Walking Good Mornings – 3

Deadlift/High Pull/Shrug – 3 sets, 6 reps

Horizontal Retractions – 3 sets, 10 reps


Day 5

Ankle Alphabet – 3 sets, A - Z

Static Active Side Lunge – 3 sets, 5 second holds

Prone Iso Opposites – 3 sets, 8 reps per side

Jog X 3

Low Skips X 3

Backwards Quick Feet X 3

Reverse Walking Lunge X 3

Step-Ups – 3 sets, 10 reps

Horizontal Pull-Ups


Day 6

Shoulder PNF Patterns – 3 sets, 10 reps

Static Active Hamstring – 3 sets, 5 second holds

Side Raises – 3 sets, 8 reps per side

Cross-Over X 3

A Skips X 3

Slight Patterns X 3

Side Walking Lunge X 3

Hang Clean/Push-Press/Overhead Squat – 3 sets, 5

Medicine Ball Throws – 4 sets, 10 reps

Side Lunge Protract/Undercut Retract

Documents

Warm-Up Templatesiyca.org/download/CAD/5.Training Templates.pdfWarm-Up Template Instructions This template could also be used to create warm-ups prior to training sessions as well