đź‘źPregame Warm-Up
1. A-Skips
Helps teach proper sprint form. Focus on rhythm, posture, and a quick knee lift.
How to do it: Skip forward while driving your knees up and swinging opposite arms. Keep your toes up and land softly.
2. High Knees
Gets the heart rate up and activates the core and hip flexors.
How to do it: Run in place with quick feet, driving your knees above your waist.
3. Straight Leg Bounding
Builds coordination and stride length.
How to do it: Take exaggerated running steps, focusing on soft landings and smooth transitions.
Foot Strength & Elasticity
🌀 Fascia Training
These drills are all about building strong, springy feet and better movement mechanics. They’re simple, take just a few minutes, and can make a big difference over time—especially when done consistently. Think of it as “body maintenance” for young athletes.
Do these 4 drills at least 3–4 times per week. You can do them at home, barefoot on a hard floor, or before practice.
1. Toe Retractions – 60 reps
Strengthens the bottom of the foot and trains the fascia system to grip and react.
How to do it:
Lay a small towel on the floor. While seated, use your toes to scrunch and pull the towel toward you. Reset and repeat until you’ve done 60 total curls (both feet combined).
2. Double leg Hops – 60 seconds
Builds foot and ankle stiffness for faster, springier movements.
How to do it:
Hop in place on the balls of your feet, keeping your knees mostly straight and landing softly. Quick, small hops—like you’re bouncing on your toes. Try to stay quiet and light.
3. Adhesion rolling – 60 seconds
Roll a tennis ball under your foot for 60 seconds with toes curled.
Breathing Exercises
1. Box Breathing
Use this method to stay calm, manage anxiety, and even handle injuries better.
2. Nasal Breathing
Breathing through the nose helps players slow down their breathing, stay calm, and recover faster.
- Why it works:
Nasal breathing naturally slows the breath and helps your body efficiently use oxygen.