Make sure the front foot and ankle is pointed up in the air (dorsiflexion)
and back foot is standing up on toes
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High knee tuck (straight back)
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High knee run (arms, ankle cocked)
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Butt kick stretch (can use opposite arm for balance)
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Butt kick run (as many steps as possible)
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Straight leg march (pull the ankle up to your belly button, keep chest straight up)
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Single leg march (stiff knee, kick up opposite hand to opposite foot, go higher each time, go up on ankles)
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Lunge (take a huge step and push hip into the ground, reach over with opposite hand to get hip stretched, pause if you need to)
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Reverse lunge (balance and coordination, remove middle step, have to tighten core to do it)
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Lateral lunge (big wide step, drive hip down to stretch the adductors)
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Waiter’s bows (kick that foot out, keep back flat by throwing hips back, drive chest toward the knee)
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Heel to toe walk (cock ankle with toes up, roll through and extend ankle)
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Reverse hip circle walk (rotate hips back, keep square, get knee up as high as possible)
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10 Body weight squats (hands interlaced behind head, elbows behind torso, torso upright, drop hips right between heels)
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5 Single leg toe touch (stand tall, opposite hand overhead, completely sink down so bend at the kneed)
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Low lateral shuffle (go as low as you can go, feet never go inside your shoulders)
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Power lateral shuffle (drive with outside leg)
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Karaoke shuffle (Pick back knee up and slap it down)
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Backwards Reach Run (running backwards, but throwing your leg back) & Straight legpulls (running forward with knees straight)
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5 Back pedal & sprint (start at 60% and go to 100%; hips bent so that torso is 45%)
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5 Fire hydrants (5 with one second pause, 5 fluid)
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5 hip circles (Throw leg back, squeeze glute and as big a circle back), (5 with pause, 5 fluid)
Warming Up Body
Warming Up Hands
Please watch Katrina Dowd at 41:17
In particular, stick twirling at 43:00 & the trick at 51:10.
Not only will these moves look cool on the field, but they'll also teach you how to move your hands up & down the stick
Warming Up Wrists
1 Handed Catch & Throw at 4:50. Just do it holding the shaft halfway up.
Coach Reese calls it snapping the wrist. Make sure your wrists break both throwing & catching.