I would recommend a 5-10 min jog before doing the following exercises. The exercises below should take no more than 7-10 min. Each one is from baseline to half-court and back.
- Jog w/ arm circles: one way arms are going forward, coming back arms are going backward 2x
- Jog w/ arm hugs:
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hug yourself as you jog 2x
- Sky Reach: walk and reach upward with 1 arm at a time. Reach high so you stretch your hip and elbow. Alternate arms 1x
- Backwards Jog – 2x
- Backwards Skip: 2x
- Heel Walks: walk forward with foot flexed up so toes and balls of feet stay off ground
- Toe Push Offs
- Butt Kicks: Place your hands on your rear, palms out. Jog so that you kick your palm with your heel on each step. 2x
- Carioca: The carioca step is a way to move sideways at a constant speed. Your left foot crosses in front of your right, your right foot steps right, your left foot crosses behind your right, then your right foot steps right. Switch lead leg coming back 2x
- High-Knee Jog w/High Arm: walk and lift left foot and left arm up as if shooting layup, alternate. 2x
- Hamstring Stretch: Step forward with left foot, bend over while balancing only on left and right leg comes back (bend torso to where parallel with ground), come up, step forward with right and repeat on right side, continue alternating 1x
- Leg March: Kick left leg upward as you try to touch your toe with your right arm, switch, continue alternating 1x
- Backwards Snake: Jog backwards, completing an S-turn with every ten small steps or so. 1x
- Angle Slides: Facing backwards, do two fairly long slides at a 45-degree angle to your right, then two left, and so on. Like defensive slides 1x
- Sprints- sprint width of court, jog back 2x
- Sprints- sprint width of court, back pedal back 2x