warmup
KEYS: • No rest in between exercises. Move swiftly through the entire routine
WARMUP
• Use this same warmup every time you go to the court to train • Focus on getting your body loose, and your feet “springy”
1. Low Pogo Hops x 30 - Bounce lightly on the balls of your feet - Emphasize "springy-ness" - Perform 30 bounces
2. 2 Leg Lateral Line Hops x 20 - Bounce laterally back and forth over a line as fast as possible - Count one repetition each time your feet touch the ground - Perform 20 total repetitions (10 on each side of the line)
3. 2 Leg Vertical Line Hops x 20 - Bounce vertically back and forth over a line as fast as possible - Count one repetition each time your feet touch the ground - Perform 20 total repetitions (10 on each side of the line)
©Copyright Taylor Allan Training LTD. All Rights Reserved.
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4. Lunge Stretch x 20 seconds per leg - Stretch the front of your hip muscle in a lunge position, with your arm overhead - Breathe naturally, and don't force the stretch. Should feel like a "light pull" - Hold stretch for 20 seconds
5. Donkey Kicks x 8 each leg (16 total reps) - In a pushup position, kick one leg back at a time while keeping your back straight - Emphasize squeezing your glutes and abs on each kick - Perform 8 kicks per leg, alternating between legs, for 16 total repetitions
6. Ankle Rockers x 20 each leg - In a pushup position, cross one foot behind the other, and extend your body to stretch the calf muscles - Rock back and forth in a stretched position to dynamically lengthen the calves - Perform 20 "rocks" per leg
7. Tumminello Squats x 15 - Reach down to grab your toes, squat as low as possible, extend arms overhead and stand back up - Emphasize stretching your hamstrings and groin on the way down, while squeezing your glutes on the way back up - Perform 15 total repetitions ©Copyright Taylor Allan Training LTD. All Rights Reserved.
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8. Cradle Walks x 10 per leg - Alternate pulling each leg towards your chest while pulling the ankle across your body - Emphasize stretching the glute & hip area on each pull - Perform 10 repetitions per leg
9. Reverse Lunge w/ Twist x 10 per side - Dynamically lunge backwards while turning your shoulders over the front leg - Emphasize stretching the front hip of the back leg, while squeezing the glute of the front leg - Perform 10 repetitions on each leg
10. Psoas Holds x 15 seconds per side - Stand on one leg while holding the other leg as high as possible, with the knee bent and your hands behind your head - Squeeze the front of the hip muscle on the raised leg, and squeeze the glutes on the standing leg - Perform one 15 second hold on each leg
11. 1 Leg Low Pogo Hops x 30 per leg - Bounce lightly on the ball of one foot - Emphasize "springy-ness" - Perform 30 bounces on each foot
©Copyright Taylor Allan Training LTD. All Rights Reserved.
4
12. 1 Leg Lateral Line Hops x 20 per foot - Stretch the front of your hip muscle in a lunge position, with your arm overhead - Breathe naturally, and don't force the stretch. Should feel like a "light pull" - Hold stretch for 20 seconds
13. 1 Leg Vertical Line Hops x 20 per foot - On one foot, bounce vertically back and forth over a line as fast as possible - Count one repetition each time your foot touches the ground - Perform 20 total repetitions on each foot (10 on each side of the line, per foot) legs, for 16 total repetitions
14. Pogo Jumps x 15 - Bounce as high as you can using just your feet and ankles, with the knees only slightly bent - Emphasize "springy-ness" on each jump - Perform 15 jumps in a row
15. Tuck Jumps x 15 - Jump as high as you can while pulling your knees to your chest - Emphasize "springy-ness" on each jump - Perform 15 jumps in a row
©Copyright Taylor Allan Training LTD. All Rights Reserved.
WARMUP
• Use this same warmup every time you go to the court to train • Focus on getting your body loose, and your feet “springy”
1. Low Pogo Hops x 30 - Bounce lightly on the balls of your feet - Emphasize "springy-ness" - Perform 30 bounces
2. 2 Leg Lateral Line Hops x 20 - Bounce laterally back and forth over a line as fast as possible - Count one repetition each time your feet touch the ground - Perform 20 total repetitions (10 on each side of the line)
3. 2 Leg Vertical Line Hops x 20 - Bounce vertically back and forth over a line as fast as possible - Count one repetition each time your feet touch the ground - Perform 20 total repetitions (10 on each side of the line)
©Copyright Taylor Allan Training LTD. All Rights Reserved.
2
4. Lunge Stretch x 20 seconds per leg - Stretch the front of your hip muscle in a lunge position, with your arm overhead - Breathe naturally, and don't force the stretch. Should feel like a "light pull" - Hold stretch for 20 seconds
5. Donkey Kicks x 8 each leg (16 total reps) - In a pushup position, kick one leg back at a time while keeping your back straight - Emphasize squeezing your glutes and abs on each kick - Perform 8 kicks per leg, alternating between legs, for 16 total repetitions
6. Ankle Rockers x 20 each leg - In a pushup position, cross one foot behind the other, and extend your body to stretch the calf muscles - Rock back and forth in a stretched position to dynamically lengthen the calves - Perform 20 "rocks" per leg
7. Tumminello Squats x 15 - Reach down to grab your toes, squat as low as possible, extend arms overhead and stand back up - Emphasize stretching your hamstrings and groin on the way down, while squeezing your glutes on the way back up - Perform 15 total repetitions ©Copyright Taylor Allan Training LTD. All Rights Reserved.
3
8. Cradle Walks x 10 per leg - Alternate pulling each leg towards your chest while pulling the ankle across your body - Emphasize stretching the glute & hip area on each pull - Perform 10 repetitions per leg
9. Reverse Lunge w/ Twist x 10 per side - Dynamically lunge backwards while turning your shoulders over the front leg - Emphasize stretching the front hip of the back leg, while squeezing the glute of the front leg - Perform 10 repetitions on each leg
10. Psoas Holds x 15 seconds per side - Stand on one leg while holding the other leg as high as possible, with the knee bent and your hands behind your head - Squeeze the front of the hip muscle on the raised leg, and squeeze the glutes on the standing leg - Perform one 15 second hold on each leg
11. 1 Leg Low Pogo Hops x 30 per leg - Bounce lightly on the ball of one foot - Emphasize "springy-ness" - Perform 30 bounces on each foot
©Copyright Taylor Allan Training LTD. All Rights Reserved.
4
12. 1 Leg Lateral Line Hops x 20 per foot - Stretch the front of your hip muscle in a lunge position, with your arm overhead - Breathe naturally, and don't force the stretch. Should feel like a "light pull" - Hold stretch for 20 seconds
13. 1 Leg Vertical Line Hops x 20 per foot - On one foot, bounce vertically back and forth over a line as fast as possible - Count one repetition each time your foot touches the ground - Perform 20 total repetitions on each foot (10 on each side of the line, per foot) legs, for 16 total repetitions
14. Pogo Jumps x 15 - Bounce as high as you can using just your feet and ankles, with the knees only slightly bent - Emphasize "springy-ness" on each jump - Perform 15 jumps in a row
15. Tuck Jumps x 15 - Jump as high as you can while pulling your knees to your chest - Emphasize "springy-ness" on each jump - Perform 15 jumps in a row
©Copyright Taylor Allan Training LTD. All Rights Reserved.
