A Pre-Practice or Pre-Game Agility Warmup Routine

AGILITY WARMUP FOR PRE-PRACTICE

1. Stride 20 yards
2. Neck Rolls 5R, 5L
3. Walking Lateral Lunge 10/10
4. Arm Circles 5F, 5B
5. Overhead Walking Lunge to a Squat
6. Trunk Rolls 5R, 5L
7. Walking Knee Tuck 5L, 5R
8. Side Twists & Golf Swings
9. Spiderman
10. High Knee Across Body 5L, 5R
11. Front Open Skip
12. Backpedal
13. High Knee Crossover
14. Carioca 10/10
15. Tapioca 10/10
16. Cross Over Stretch 10 L/R
17. Cobra Stretch 10 L/R
18. Tuck Jumps  2 X 5
19. Broad Jumps 2 X 5
20. Right Foot First Lead Off (2 Steps-Pause-Explode into 10 yd Sprint)  4 x 10 yds
21. Right Foot First Lead Off (2 Steps-Pause-Step back Left 1 step turn sprint 10 yds) 4 X 10 yds

(This program was developed by Basehor-Linwood HS strength and conditioning instructor Ross Schwisow. Coach Schwisow is a Certified Specialist in Strength and Conditioning (CSCS) with the National Strength and Conditioning Association, a Strength and Conditioning Certified Coach (SCCC) by the Collegiate Strength and Conditioning Association, and holds a Level I certification by USA Weightlifting (USA-W).