We run as a team from one sideline to the other which is on the other side.
When we get there we jog back as a team and then jog up and down again.
We divide the group into two equal groups.
So that we can perform the warm-up a bit faster
We jog to the first pilon there you run backwards back to your starting position.
Then you jog to the second pilon, when you get there you go back to the first pilon.
Until you reach the end of the jog you go back to the first pilon twice.
Knee lift to the pilon
heels to buttocks to the next pilon
Then lift knee again
The last one is again heel to buttocks 2x
You start waving your arm forward to the end of the line, back with your right arm.
Now you're going to swing two arms forward to the end of the line, back with your arms backwards.
We jog to the second pilon from there and accelerate with a sideways pass to the pilon on your left or right.
Once there you accelerate again with a forward motion to the pilon in front of you. 2x
The last one is that we will sprint, you jump 3 times in the light and then perform a constructive sprint to the center of the field or the indicated pilon. 2x
After this we take a short time to stretch the muscles.