Warm-up

The first phase of warm-up is about getting your muscles ready for exertion without injury. Here's a standard warm-up for accomplishing that.

Jog twice around the playing field, approximately 640 yards.

Side shuffles, 40 yards, both directions
Crossovers, 40 yards, both directions
High knees, 20 yards, increasing speed
Butt kicks, 20 yards, increasing speed
Backwards jogging, 40 yards, skipping insted of jogging prevents tripping
Lunges, 40 yards, don't let the front knee go ahead of the ankle
Leaps, 40 yards, alternating take-off foot