Pre-Game Dryland Warm-Up

• March first: knee to hip height, opposite arm forward, tall through the chest.
• Then add a small skip. Quick off the ground, stay light on the feet.

Common mistake: Leaning back as the knee comes up.

• Hug one knee to your chest and rise onto the other toe.
• Step that leg out into a long lunge and hold for a beat.
• Alternate down the floor, no rush.

Common mistake: Short, quick steps. Make each one long and deliberate.

• Hold something for balance and swing one leg forward and back.
• Start small and let the range grow with every swing.
• Stay tall — the movement is at the hip, not the lower back.

Common mistake: Throwing the leg straight to its end range on rep one.

• Face a wall, swing one leg across your body and back out.
• Toes pointed forward, hips square, chest tall.

Common mistake: Twisting the whole body instead of moving at the hip.

• On your back, feet flat, drive through the heels and squeeze the glutes at the top.
• Ribs down — do not arch the back to get higher.
• Pause a second at the top of every rep.

Common mistake: Feeling it all in the hamstrings. Push through the heels and squeeze.

• Big slow circles both directions, then pull a light band apart at chest height.
• Squeeze the shoulder blades together at the end of every pull-apart.

Common mistake: Shrugging the shoulders up toward the ears.

Skip it if you don't have a band.

• Stiff ankles. Bounce off the balls of your feet with only a little knee bend.
• Spend as little time on the ground as you can, like the floor is hot.

Common mistake: Landing on the heels or sinking into the knees.

• Feet together, hop side to side over a line as fast as you can.
• Stay on the balls of your feet with short, quick contacts.

Common mistake: Hopping too high. This one is about speed, not height.