Take a lap around the field. On the long side jog, on the short side walk.
Stand upright, feet hip-width apart. Make 20 squats at slow pace.
Stand upright, feet hip-width apart. Make 20 jump squats. Start with arms extended above your head. To add extra power to the jump, drop your arms along your body as you bend your knees. Swing the arms through to the back and jump while moving your arms back forward and up. Keep your back straight, hips back, feet flat on the ground.
Do lunges in three positions; front, side and back, per leg. Basic position; stand upright with your feet slightly apart.
Put your right leg straight ahead and bend the knee 90 degrees. Bend your left knee as close to the ground as possible. Come up.
Put your right leg, with the foot turned slightly forward to the right side. Bend your left knee. Return to base position.
Put your right leg back, bend your left knee. Return to base position.
Put your left leg straight ahead and bend the knee 90 degrees. Your right knee as close to the ground as possible. Come up.
Put your left leg, with the foot turned slightly forward to the left side. Bend your right knee. Return to base position.
Put your left leg back, bend your right knee. Return to base position.
Make a lap along the field. On the long side jog. On the short side sprint.