New prosedure warm-up

Dynamic Warm-up & Stretching
Total Duration: 15 – 20 minutes

Activation (Control movement/No swing) 1. Lateral Step to External Hip Rotation & Squat 2. Inverted Hamstring 3. Leg Ext 4. Multi Shoulder Complex	(reps)   1 X 10 1 X 10 1 X 10 1 X 10 (Rotation-f/b/alternate)
Dynamic stretch & movement integration 1. Full Squat to Rotational Coil to Cone Touch 2. Calf Forward Lean to Arm Stretch & Hyper Ext 3. High Knee (3 sec Hold) 4. Butt Kick (3 sec hold) 5. High Knee 6. Butt Kick 7. Drop lunge 8. Lateral Lunge 9. Forward alternate leg Skip 10. Lateral Skip to Floor Touch 11. Lateral move with cross leg	(Distance) 1 X 20m (Arms Rotation) 1 X 20m 1 X 20m 1 X 20m 1 X 20m 1 X 20m 1 X 20m 1 X 20m 1 x 20m (Hand reach & stretch) 1 X 20m (Hand reach & touch) 1 X 20m
Neural Activation 1. 2 & 1 Lateral Shuffle 2. Vertical jump & reach 3. Squat Jump & Turn (180 degrees) 4. Ankle Hop to Sprint	1 X 20m 1 X 10 1 X 10 1 X 5

I understand the word I use is NEW for you but this are the sports science term. If you have any question regards the activities.......>>>attend my training session.
The reason why I implement this type of warm-up and stretching is because......>>>attend my training session & you will feel the different.
The advantage/benefit to the performance compared with previous warm-up & stretching that majority of your PREVIOUS coach teach you. For more detail....>>>attend my training session.
If you want to learn something other than your study....>>>attend my training session.
Hope to c you soon.


Head Coach
Lim