Table 2.

Physical development training warm-up exercises.

Exercise			Repetitions		Sets, n
On hands and knees or supine
	Fire hydrants	10 each side		1
	Thread the needle	10 each side		1
	Lumbar rotations (knee rolls)	10 each side		1
	T-spine mobility rotations	10 each side		1
Standing
	Single-leg banded sprinter kickback	10 each side		1
	Single-leg lateral band quarter squat	10 each side		1
	Bent over Ys, Ts, and Ws	10 each side		1
	External shoulder rotations (banded)	10		1
	Running man	10 each side		1
	Air squat	10		1
	Single-leg banded adductor squeeze	10 each side		1
Walking
	Quad stretch and reach	9 m		1
	Step and scoop	9 m		1
	Leg cradle to lateral lunge	9 m		1
	Toy soldiers	9 m		1
	Grapevines	9 m		1
	Bounds (single leg)	9 m		1
	Bum kicks	9 m		1
	High knees (walk or run)	9 m		1