Jog → Backpedal → Side shuffle (continuous) – 2 min High knees – 2 x 15 yards Butt kicks – 2 x 15 yards Walking lunges – 10/leg Hips Open/close the gate – 10/side Arm circles – 10 forward / 10 backward

Coach cues: Tall posture Push the ground away Arms cheek to cheek A. Wall March Holds 3 x 10 sec/leg Rest: 20 sec Focus: shin angle, balance B. A-Skips 3 x 15 yards Rest: walk back Focus: rhythm + coordination C. Falling Starts 5 reps (5–10 yards) Rest: 30–45 sec Focus: explosive first step

Squats

3 x 10

Split Squat

3 x 0:15

Glute Bridge

3 x 12

Bear Crawl

3 x 20

Sprint

4 x 15

Light stretch (hamstrings, quads, hips) – 3–5 min Hydrate immediately Encourage outdoor play later (don’t over-restrict movement)

Jump rope – 2 min Shoulder taps – 2 x 10 Inchworms – 5 reps World's greatest stretch – 4/side

Patterns: 1 foot each – 2 rounds Lateral in/out – 2 rounds Hopscotch – 2 rounds 👉 Rest = walk back 👉 Focus: rhythm, not speed yet

Push-Up

3 x 8

Banded Row

3 x 10

Plank

3 x 0:20

Dead Bug

3 x 10

Single leg stand contest Hold 1 leg balance as long as you can on each side with your eyes closed.

Stretch upper body + core Encourage hydration + good sleep

Jog variations – 2 min High knees – 2 x 15 yd Lateral shuffle – 2 x 10 yd Hip mobility – 10 each

Cone Shuffle Drill 4 rounds Rest: 30 sec B. Forward → Backward Sprint 5 reps (10 yards) Rest: 30–45 sec C. Mirror Drill (partner) 3 rounds x 20 sec Rest: 40 sec

A. Jump & Stick 3 x 5 Stick landing 2 sec Rest: 30 sec B. Lateral Line Hops 3 x 10 Rest: 30 sec

Step-Ups

3 x 8

Side Lunge

3 x 8

Tag Game / Chase Drill 5–7 minutes

Light stretch Emphasize hips + groin

Light jog – 2 min Dynamic stretches Movement prep

3 ROUNDS: Squats x10 Push-ups x8 Plank x20 sec Bear crawl x20 ft Rest between rounds: 60 sec

5-10-5 Shuttle

5 x 15

Find a partner. Race them 3-5 times.

Full body stretch – 5 min Hydrate Sleep target: 9–11 hours