Standard GU warmup
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SectionExerciseExplanation/what you should feel
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Jog
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Glutivate
Activate hips for movement, get glutes firing for explosive actions and prevent injury of hamstrings/knees
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Donkey KicksExtend leg fully, squeeze glute at top
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Fire HydrantsLift leg to side, extend, squeeze
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Glute bridgeOn all fours facing sky. Raise to bridge and squeeze glutes.
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Resistance band stretchesBand around knees in squat position. Move knees in and out under resistance.
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Dynamic Stretching
Stretching muscles through full range of motion
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Knee hug to lungestretch in glute, slight hip flexor stretch in lunge
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Backwards Lunge to hamstring
lift hips, stretch in leading hamstring
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Leg Cradlesstretch in glute, lift at knee not ankle
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Single leg deadliftslight bend in leg, stretch in hamstring
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Quad hold + reachquad + hamstring during reach
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Sumo squats/crabbie squatsStretch in groin
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Walk on toes/heels/side of footStretch out calves, shins and ankle tendons
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Stroke the weaselsHamstring and calf stretch
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Spiderman crawlelbow under knee for groin stretch, lift inside hand to sky for upper back stretch
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Upper bodyShoulder and back activation
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Big ballWide stance, take beach ball to top, then go other way. Stretching out back and shoulders.
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Harambe progressionGorilla arm swings, then bend over and swing side to side, then up and down
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Keyhole slapsBack and shouldrs
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Linear movementSimulating on field movements, prepare for sprinting.
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Skippy high knees/A skipLift knee and then drive into ground explosively
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Knee up kick out/b skipLift knee then kick feet out, drag foot over ground
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Zombie walkFeeling hamstring stretch
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Lateral movementSimulating on field movements, prepare for lateral movement and turning.
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Side shufflesHigh and low
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Cross over stepsBring the knee high and across for crossover
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Inside foot push Skipping sideways, push explosively off inside of trailing leg
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Outside foot pushLean over leading leg, push off outside of foot, bring trailing knee over
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Sprints Progress into 100% effort
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ShuttlesStart slow, turn off both feet ramp up to 100%
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Go, change, homeJab step, sideways running, backwards
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Go into disc warm up
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