Currently in early access for partner organisations only - Public access coming soon!
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These sections provide a range of dynamic exercise options that are often seen before training or games. They include bodyweight exercises with a focus on mobility and banded exercises that provide a challenge to muscular endurance and strength.
These exercises are not intended as a complete warm-up for sport, but rather an extra tool in the preparation tool-kit to use as a group or on your own.
Activations Exercises
To view individual exercises and instructions in series, select the videos you want to watch in a set and click the "Watch Selected Set" button.
Generally speaking, 1-2 sets of 5-15 repetitions per exercise (on each side of the body where appropriate) should be sufficient for warm-up purposes. The common goal with these exercises is to feel prepared for further activity, not to create fatigue that may negatively impact performance. Exercises should be adapted to the needs of each individual
Common methods for increasing the difficulty of an exercise include using a more resistant band or changing the placement of the band for an exercise. For many exercises, moving the band further down the arms/legs (i.e. closer to the hands or feet) will significantly increase the challenge experienced.
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These exercises should be adapted according to the needs of each individual and the context in which they are being used.
Cone Grab Drill (Fast Feet)
A and B (Fast Feet)
Clap and Go (Fast Feet)
Cone Grab Drill (Head to Toes)
A and B (Head to Toes)
Clap and Go (Turn and Go)
Cone Grab Drill (Quater Turn)
A and B (Half Turn)
Clap and go (Prone Start)
Set-up: Make two parallel lines with four sets of cones, each placed 5 metres apart (15 metres total).
Perform 1-2 sets of each exercise, jogging to return to the start with each set. For a large number of athletes, use of smaller group sizes (e.g. 4 groups of 5 players rather than 2 groups of 10) can help to improve efficiency.
Jogging
High Knees
Arabesque
Jockeying Forwards
Shoulder Bumps
Open the Gate
Heel Flicks
Squats
Jockeying Backwards
Shuttle Run
Close the Gate
Ground Sweeps
Lunges with Twist
Partner Circles
Run Throughs
Estimated Time: 20-30 minutes per session
Perform 2 sets of each exercise (on each side where appropriate).
For more information and to view individual exercises, follow the instructions below:
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Select the level of difficulty from the dropdowns
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Click the "Add to Session" checkbox
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Click the "Watch Selected Set" button
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