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Agility: Glut / hip stretch

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Hold stretch for 10 seconds. Don't bounce.

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Glutes / Hip stretch - Seated twist:

Sit on the floor with your legs extended and your torso upright. Bend your left leg, cross it over your right leg, and place your foot flat on the floor so that your knee is pointing straight up at the ceiling. Keeping your spine as upright as possible, place your left hand on the floor next to your hip, and loop your right arm around your left knee. Twist your upper body slowly to the right. Hold this position for 30 to 60 seconds and then slowly unwind and change sides.

Dynamic Stretching

Deep Squat:

Stand with feet hip's width apart with toes facing slightly out. Squat down as if sitting on a seat. Push bum out. Get as low as possible. Should get to 90 degrees. Can use their arms for balance. When they stand up push hips through at the top to complete the movement.

Dynamic Stretching

Hamstring Stretch:

A dynamic hamstring stretch. This drill doesnt hold the stretch, instead keep stretching to teh max threshold and then strech upwards and jog on the spot before stretching the other leg.

Dynamic Stretching

Hamstrings / calf:

Hold stretch for 10 seconds. Don't bounce. Put weight through the back leg and support body weight by holding onto that knee. Plant the heal of the front leg and point toes towards the sky. lean forwards.

Dynamic Stretching

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