Lakeside Lightning / WABL

Warmup, injury prevention and performance program

Warmup

Calf rebounds (wall or partner) 1x20” double leg, 1x20” left and right single leg

‘A’ skip 1 x full court

High knees 1 x full court

Lateral high knees 1 x full court

Butt flicks 1 x full court

Diagonal triple step 2 x half court (up and back)

Strength

Single leg squat 2x10 per leg (10 right, 10 left, 10 right, 10 left)

Arabesque 2x10 per leg (10 right, 10 left, 10 right, 10 left)

Plank hand and foot tap 20 taps (10 left, 10 right)

Inchworms 1x5

Landing

Double leg jump 1x10

Single leg jump 1x10 per leg

Double leg 180 jump 1x5 per leg

Agility

Yo-yo decelerations 1 x full court

Partner reactive Y-drill (no ball) 1x6 (3 left, 3 right)

Partner 1 v 1 1 x full court each

Plyometric

Tuck jump repeats 2x8 (20” rest between sets)

Power skipping 1 x full court

Zig-zag bounding 1 x full court