Warm-up & Dynamic Stretching

To all UMGBT players, use this warm-up & dynamic stretching program for every training session in future. We start this warm-up program last night (10/11/2011). For those who attend last night training session, pls assist others players for our next training session (This Sat-12/11/2011 Varsity Green). Pls warm-up before 7.30am and our training will start sharp 7.30am. I will come early to teach u all.
Hope to c u there.....................

Warm-up & Dynamic stretching				Distance	Description
1	Neck	Rotation		count 10	Walk
		Flexion half circle		count 10	Walk
		Lateral stretch		count 10	Walk
4	Multi shoulder stretch			count 10
5	Shoulder rotation (F/B/Counter)			count 10
6	Hand walk (F/B)			5m + 5m walk
7	Forward lunges + trunk rotation			5m + 5m walk	(Both side)
8	Lateral lunges to deep lunges			5m + 5m walk	(Both side)
9	Ankle raise			5m + 5m walk
10	High knee walk to hold			5m + 5m
11	Butt kick walk to hold			5m + 5m
12	High knee skip to run			5m + 5m
13	Butt kick run			5m + 5m walk
14	High knee skip to hand reach			10m
15	March walk to skip			5m + 5m
16	Carioca			10m	(Both side)
17	Lateral quick feet			10m	(Both side)
18	Small step forward & back pedal			10m + 10m
19	Hurdler (F/B)			5m + 5m
20	3s quick feet to short sprint			10m

From Coach Ming Lip