U13

Boys & Girls

Exercise / Cues
Jog – Straight Ahead / Toes straight (hips, knees toes facing forward)
Jog – Hip Out / Lift knee high; Keep hip/body facing forward
Jog – Hip In / Lift knee high; Keep hip/body facing forward
Jog – Circling Partner, or
Shuttling / Bend hips & knees. While shuttling, face the end line, not the side of the field you are shuttling toward.
Jog – Jumping with Shoulder Contact / Land on both feet with hips & knees bent
Run – Quick Forwards & Backwards / Take quick, small steps
Strengthen – The Bench* / Body straight! Don’t bend hips or cave back
Strengthen – Sideways Bench* / Body straight shoulder to foot (from shoulder to knee if doing level 1)
Strengthen – Hamstrings* / Body straight from shoulder to knee
Strengthen – Squats or Lunges* / Sit back if squatting. Hips, knees toes facing same direction.
Strengthen – Jumping* / Hips, knees & toes facing forward
Run – Bounding / Knees & toes straight forward
Jog – Plant & Cut / When planting, keep knees bent but straight alignment from hip to ankle
Stretch** – Quadriceps / Keep knees close together; back flat
Stretch** – Fig. 4 Hamstring / Back straight, foot pointed
Stretch** – Inner Thigh / Back straight

*“11+” Exercises at level 1-2

**Stretches: do at end of practice or after game for cool-down.

U13

Boys & Girls

Abbreviated Warm-up Program*

Exercise / Cues
Jog – Straight Ahead / Toes straight (hips, knees & toes facing forward)
Jog – Hip Out / Lift knee high; Keep hip/body facing forward
Jog – Hip In / Lift knee high; Keep hip/body facing forward
Jog – Circling Partner, or
Shuttling / Bend hips & knees. While shuttling, face the end line, not the side of the field you are shuttling toward.
Run – Quick Forwards & Backwards / Take quick, small steps
Run – Bounding / Knees & toes straight forward
Jog – Plant & Cut / When planting, keep knees bent but straight alignment from hip to ankle

*Use Abbreviated Program only occasionally, when time is short. Not recommended as a routine warm-up program.