Slow Walk in Place
| 180 sec
Gradually raises heart rate and warms the body.
Leg Swings
10 reps
Prepares hip flexors, hamstrings, and adductors for dynamic movement.
Hip Circles
| 30 sec
Loosens hip joints for kicking and sprinting.
Arm Swings
| 30 sec
Warms shoulders and upper body for balance and passes.
Shoulder Rolls
| 30 sec
Warms shoulders and upper body for balance and passes.
High Knee
| 30 sec
Activates quads, hamstrings, and glutes dynamically.
Butt Kicks
| 30 sec
Activates quads, hamstrings, and glutes dynamically.
Goblet Squat
12 reps
Strengthens quads, glutes, and hamstrings for sprinting and jumping.
Step-Ups with Dumbbells
10 reps
Improves single-leg strength, stability, and stride power.
Push-Ups
12 reps
Builds chest, shoulders, and arm strength for shielding and contact.
Resistance Band Row
12 reps
Strengthens upper back for posture, balance, and ball control.
Standing Calf Raises
15 reps
Improves ankle strength for sprinting and change of direction.
Medicine Ball Overhead Throw
10 reps
Develops upper-body and core power for passes and throws.
Plank
| 30 sec
Strengthens core stability for balance and kicking control.
Standing Hamstring Stretch
| 30 sec
Releases tension after squats and step-ups.
Chest Stretch Against Wall
| 30 sec
Opens chest and shoulders after push-ups and throws.
Hip Flexor Stretch
| 30 sec
Stretches hip flexors used during sprinting and kicking.
Figure-4 Glute Stretch
| 30 sec
Releases glutes and outer hips for lateral movement.
Deep Breathing with Arm Raise
| 60 sec
Promotes relaxation and aids recovery.
