Exercises:

1. Calf stretches

· Gastroc stretch: place one foot further behind, keep your heel on the ground and leg straight while pressing down (i.e. trying to decrease the angle between your shin and foot)

· Soleus stretch: similar to the Gastroc stretch, but with your “back foot” more below you

2. Heel Walk: raise your toes up as high as possible, and then walk forward on your heels

3. Seated Flexed leg raise: sit with one leg out straight and one leg folded beneath the other leg. Twist straight leg so that the “VMO muscle” is pointed upward, and then raise and lower (straight) leg

4. Myrtl routine (part 3 – standing exercises)

Part 3. Standing (with some support)
5 x Hurdle trail leg (forward)	Bring leg up and then over an imaginary hurdle – forward and then backward, before switching legs (similar to trail leg exercise)
5 x Hurdle trail leg (backward)
10 x Side-side leg swings	Keeping leg straight, swing from right to left side (across body)
10 x Front-back leg swing	Keeping leg straight, swing front to back
10 x Front-back bent leg swing	Keeping leg bent, swing front to back (i.e. standing Donkey kick)

5. Lunge Matrix routine

10 x Front lunge	Step forward into “lunge position”, then back to standing position. Alternate legs for total of 10 reps. (Form cues: maintain tall body throughout and bend front leg at 90 degrees)
10 x Front lunge with a twist	Same as front lunge, but twist upper body “away” from front leg. Alternate legs for a total of 10 reps (same form cues as above).
10 x Side lunge	Step to side and then dip into “lunge position”. Return and then repeat on other side, alternating legs for total of 10 reps (same form cues as front lunge, but keep inside foot pointed forward).
10 x Back-Side lunge	Step backward and to the side, then dip into “lunge position”. Return and then repeat on other side, alternating legs for total of 10 reps (same form cues as side lunge).
10 x Back lunge	Step backward into “lunge position”, then return. Alternate legs for total of 10 reps. (same form cues as front lunge)

6. Lateral Lunge routine

10 meters – Lateral lunge	Squat down with bent legs and step sideways – feet should be perpendicular to direction traveled. Do this for 10m, then return
20 meters – Lateral shuffle	Squat down with bent legs and step sideways – feet should be perpendicular to direction traveled. Shuffle 20m out, then return.
10 meters – Single leg squat hops	Balance on one leg (other leg is below you), lower body until weight-bearing leg is flexed to about 120 degrees, and then rise back up - this is one rep. As you rise back up, hop to the side and land on the other foot (you must stick the landing), and repeat same action. Continue alternating legs with 1 rep per leg for 10m (this will increase in time).

7. Agilities/Skip routine

Note: everything covers the same distance: 50m (or light pole to light pole)

1 rep = 1 length (i.e. 50m distance, either out or back)

1 x Forward skip – arm circles	While skipping forward, make a circle with right arm, then left arm, then both arms and repeat
1 x Backward skip – arm circles	While skipping backward, make a circle with right arm, then left arm, then both arms and repeat
2 x Lateral shuffle – with arm swings	Sideways (lateral) jumping jacks
1 x Forward skip – arms across body	While skipping forward, bring right arm all the way across the body, then left arm, and continue alternating
1 x Backward skip – arms across body	While skipping forward, bring right arm all the way across the body, then left arm, and continue alternating
1 x A-skip	While skipping forward, bring right knee up, then left knee, and continue alternating (want to develop some rhythm)
1 x Backward Heel-Butt	While running backward, bring foot up (heel touches butt)
1 x B-skip	While skipping forward, bring right knee up and then kick foot outward, then same with left knee, and continue alternating (want to develop some rhythm)
1 x Backward Heel-Butt	While running backward, bring foot up (heel touches butt)
1 x strides @ 75%	Run forward @ 75% effort
1 x acceleration	Run forward @ 75% effort, then accelerate to 90% over the second half of the stride

8. Myrtl routine (part 1 and part 2 – ground exercises)

Part 1. Laying on your side
10 x Clams	Bent knees, feet together – raise/lower knee
5 x Lateral leg raise (neutral toe)	Legs straight, raise leg with toe forward (neutral), then with toes pointing down (toe down), then toes pointing up (toe up). After a complete set, switch from right leg to left leg
5 x Lateral leg raise (toe down)
5 x Lateral leg raise (toe up)
Part 2. On hands and knees (table position)
8 x Donkey kicks	Keeping knees bent, kick leg backward and then forward
5 x Donkey whips	Straighten and then “whip” leg outward (parallel to ground)
8 x Fire hydrant	Keeping knees bent, bring leg out to the side – lifting it upward
5 x Knee circles (forward)	Keeping knees bent, make a circle with the knee – forward and then backward, before switching legs (similar to trail leg exercise)
5 x Knee circles (backward)