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| Exercise | Duration |
|---|---|
| Part 1: Running Straight ahead, hip out, hip in, circling partner, shoulder contact, quick forward & backwards (6 running items, each item 2 sets) |
8 minute |
| Part 2: strength, plyometric and balance The bench Static, alternate legs and one leg lift and hold (3 items, each item 3 sets) |
10 minutes |
| Sideways bench Static, raise & lower hip, with leg lift (3 items, 3 sets on each sides) |
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| Hamstring Beginner (3-5 repetition, 1 set), intermediate (7-10 repetition, 1 set), advanced (12-15 repetition, 1 set). (3 items) |
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| Single-leg stance Hold the ball, throwing ball with partner, test your partner (3 items, each item 2 sets) |
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| Squats With toe raise, walking lunges, one-leg squats (3 items, each item 2 sets) |
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| Jumping Vertical jumps, lateral jumps, box jumps (3 items, each item 2 sets) |
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| Part3: Running exercise Across the pitch, bounding, plant & cut (3 items, each item 2 sets) |
2 minutes |