1.      NECK

a.      Flexion/Extension

i.      Tuck your chin into your chest, and then lift your chin upward as far as possible. Ten (10) repetitions

b.       Lateral Flexion

i.      Lower your left ear toward your left shoulder and then your right ear to your right shoulder. Ten (10) repetitions.

c.       Rotation

i.      Turn your chin laterally toward your left shoulder and then rotate it toward your right shoulder. Ten (10) repetitions

2.      SHOULDER CIRCLES

a.     Stand straight up with shoulders back and relaxed, feet slightly wider than shoulder-width apart, knees slightly bent, raise your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action. Ten (10) repetitions. Repeat with the other shoulder.

3.      ARM SWINGS

a.     Stand straight up with shoulders back and relaxed, feet slightly wider than shoulder-width apart, knees slightly bent, keep the back straight at all times.

b.     Overhead/Down and back - Swing both arms continuously to an overhead position and then forward, down, and backwards. Ten (10) repetitions

c.     Side/Front Crossover - Swing both arms out to your sides and then cross them in front of your chest. Ten (10) repetitions

4.      SIDE BENDS

a.      Stand straight up with shoulders back and relaxed with good posture, feet slightly wider than shoulder-width apart, knees slightly bent and hands resting on hips. Lift your trunk up and away from your hips and bend smoothly first to one side, then the other, avoiding the tendency to lean either forwards or backwards. Repeat the whole sequence twenty (20) times with a slow rhythm, breathing out as you bend to the side, and in as you return to the centre

5.      HIP CIRCLES

a.     With your hands on your hips and feet spread wider than your shoulders, make circles with your hips in a clockwise direction for ten (10) repetitions. Repeat in a counter clockwise direction.

6.      HIP TWISTS

a.      Extend your arms out to your sides, and twist your torso and hips to the left, shifting your weight on to the left foot. Then twist your torso to the right while shifting your weight to the right foot. Ten (10) repetitions to each side.

7.      HALF SQUAT

a.      Stand straight up with shoulders back and relaxed with good posture holding your hands out in front of you for balance. Now bend at the knees until your thighs are parallel with the floor. Keep your back long throughout the movement, and look straight ahead. Make sure that your knees always point in the same direction as your toes. Once at your lowest point, fully straighten your legs to return to your starting position. Repeat the exercise ten (10) times with a smooth, controlled rhythm. Breathe in as you descend, and out as you rise.

8.      LEG SWINGS

a.      Flexion/Extension

i.      Stand sideways onto the wall with weight on your left leg and your right hand on the wall for balance. Now swing your right leg forward and backward. Ten (10) repetitions on each leg.

b.       Cross-Body Flexion/Abduction

i.      Leaning slightly forward with both hands on a wall and your weight on your left leg, swing your right leg to the left in front of your body, pointing your toes upwards as your foot reaches its furthest point of motion. Now swing the right leg back to the right as far as comfortable, again pointing your toes up as your foot reaches its final point of movement. Ten (10) repetitions on each leg.

9.      LUNGES

a.     Stand straight up with shoulders back and relaxed and both feet together, keeping the back straight, lunge forward placing the right leg approx 3 to 3½ feet in front of you. The right thigh should be parallel with the ground and the right lower leg vertical. Spring back to the starting position. Fifteen (15) repetitions on each leg. Repeat with the left leg.

10. ANKLE BOUNCE

a.      Double leg bounce

i.      Leaning forward with your hands on the wall and your weight on your toes, raise and lower both heels rapidly (bounce). Each time, lift your heels one to two inches from the ground while maintaining ground contact with the ball of your feet. Fifteen (15) repetitions.

b.       Single leg bounce

i.      Leaning forward with your hands on a wall and all your weight on your left foot, raise the right knee forward while pushing the left heel towards the ground. Now lower the right foot to the floor while raising the left heel one or two inches. Repeat in a rapid, bouncy fashion. Fifteen (15) repetitions on each leg.

11. WALKING HIGH KNEES

a.      Take an exaggerated high step, driving your knee as high as possible, and simultaneously push up on the toes of your opposite foot. Use the proper arm swing; 90° angle at the elbows, hands swing up to chin level and back beyond rear pocket. Perform for 2 sets at 10-20 yards.

12. HIGH KNEE PULLS

a.     Take an exaggerated high step, driving your knee as high as possible, and simultaneously push up on the toes of your opposite foot. With your arms grab your knee and pull it up and in with each stride. Perform for 2 sets at 10-20 yards.

13. WALKING LUNGE

a.     Start standing straight up with your hands behind your head while keeping your eyes focused forward. Step out with a long stride, striking the heel of your forward foot and extending onto the toes of your back foot. Flex your front knee to 90 degrees and keep your back knee from striking the ground. Complete the cycle by bringing your trail leg through and standing upright. Perform for 2 sets at 10-20 yards.

i.        You can incorporate twisting the torso while lunging.

14. WALKING HIGH KNEE LUNGE

a.      Start standing straight up with your hands behind your head while keeping your eyes focused forward. While stepping out with a long stride, drive your knees as high as possible, striking the heel of your forward foot and extending onto the toes of your back foot. Flex your front knee to 90 degrees and keep your back knee from striking the ground. Complete the cycle by bringing your trail leg through and standing upright. Perform for 2 sets 10-20 yards.

15.  WALKING STRAIGHT LEG KICKS

a.     Start standing straight up with your hands to your side, walk forward keeping your front leg straight. Kick your leg up and touch your toes to the fingers of your opposite hand, step and repeat motion. Keep your arm extended out parallel with the ground. Perform for 2 set at 10-20 yards. Repeat with other leg.

i.    On your first set of this drill only kick to 75% capacity, and then on your second set kick to full capacity.

16.  WALKING SIDE LUNGE

a.     Start standing straight up with your hands in front of your body. Keeping your torso upright, take a long stride out to the side. Lunge out bending your forward knee to 90 degrees while keeping your trail leg straight. Keep your head focused forward with your arms hanging down in front of your body. Lower your hips and shift your body weight to the opposite leg. Perform for 5-10 yards. Recover by bringing your feet together and standing upright.

i.     You can incorporate the side shuffle as if you were fielding a ball

17. RUNNING BUTT KICKS

a.     Begin running by flexing your knee and bringing your heel back and around to your buttocks. Maintain a slight forward lean throughout the drill, and stay on the balls of your feet. Maintain a quick, yet shallow arm swing, keep your elbows at 90 degrees and drive your hands from chest to front hip pocket. Perform 2 sets at 10 yards.

18. RUNNING HIGH KNEES

a.     Execute proper running form; keep your elbows at 90° and drive your hands up to chin level and back to your rear pocket. Stay on the balls of your feet, and drive your knees up as high as possible, and then down as quickly as possible. Perform 2 sets at 10 yards.

19. RUNNING CARIOCA

a.     Start standing up. Stay on the balls of your feet with your hips in a low semi-squat position. Begin the drill by twisting your hips and crossing one leg in front of the other, bring your trail leg through, and cross your lead leg behind the trail leg. Your shoulders remain square through the entire drill.

20. BACK PEDAL

a.     Start standing up, keeping your hips and knees bent with shoulders positioned over the balls of your feet. Now run backwards.  For the first 10 yards utilize short choppy steps. For the second 10 yards open up your stride and kick back. Perform 2 sets at 10 yards.

21. LYING SCORPION

a.     Start lying down in a prone position. While keeping your chest in contact with the ground, cross one leg behind the other to the opposite side of your body. This drill should be done in a continuous manner.  Perform 10-20 repetitions.

22. POWER SKIP

a.     The power skip is executed by doing an explosive, exaggerated skip while emphasizing height rather than distance. Emphasize a big arm swing and explosive knee lift. Perform 2 sets at 10 yards.