Based on
Effect of Neuromuscular Warm-up on Injuries in Female Soccer and Basketball Athletes in Urban Public High SchoolsCluster Randomized Controlled Trial FREE
Warm-up
Jog/walk around the field
Dynamic motion
Walking/Jogging
Skipping/Sjipping
Sprint at 75% maximum
Sprint at 100% maximum
Backward jog
Backward jog half-length, turn and sprint
Trunk rotations (10 in each direction)
Leg swings – Front-to-back (10 reps/leg) – Side-to-side (10 reps/leg)
Strengthening exercises
Heel raises
Squats
Plank and side plank
Push-ups
Lunges – forward
Walking lunge – forward, lateral
Prone lifts
Plyometrics
( Ankle bounces (timed)
Jump in place, rotating 180°
1 Squat jumps (timed)
Broad jumps – hold landing (5 reps)
1 Jump over 3-inch cones (timed): Front-to-back – Side-to-side
Bounding in place
Scissor jumps (timed)
side-to-side bounding (timed)
Single leg hop, hop, stick landing (5 reps/leg)
vertical jump (reps)
Single leg jump for distance
Agility runs
Shuttle run
Between 2 rows of 5 cones; rows 50 ft apart – Sprint to cone, backward jog to next cone (10 reps)
Diagonal run: Between 2 rows of 5 cones; rows 50 ft apart – Sprint to cone, turn, sprint to next cone (10 reps)
Lateral shuffle: Between 2 rows of 5 cones; rows 15 ft apart – Side shuffle from cone to cone (10 reps)