Start with 2 min EASY jog
Do as close to dressing time as possible so as not to cool down too much. Try to do stickhandling 15� prior
Leg Swings x8ea
Forward Skip w/ Arm Circles
Backward Skip w/Arm Circles
Lateral Slide w/ arm swings ( right/left)
10 good full range push-ups
Walking knee hugs
Walking quad stretch
Straight Leg March -both arms up/forward
Straight Leg skip
Leg Cradle (pull up/ squat)
Forward skip with internal rotation
Backward skip with external rotation
Straight leg skip
Carioca w/ high step left and right
Spiderman�s
Forward lunge w/ overhead reach
Lateral Lunge (alternating)
High Knee run x 2
Backpedal �reach x2
Hip rotations x5 each
Hip cross overs x 5 each
Iron Cross 5 each
Scorpion x5 each
Zoe lunge 2 ea side
Tori Twist 2 each side
Foot fire (6) to 5 yrd accelerate x4
(add left right, go if desired to above)
RECOVERY -within 30�
30 sec stretches of main muscle groups
Drink 16-20 oz recovery shake (3:1 carb to protein)
Roll muscles 15-30 passes
Cold tub 8�
Within 2 hours be sure to have healthy meal (nuts/seeds/ fruits/veggies/ lean meat, slow absorbing carbs -fish oil, flaxseed oil etc)
