PEP Warm-up

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All jumps are to be performed with focus on soft landing on balls of feet, slight bend in knees, tight core, proper arm mechanics, eyes up, with good body control. Ensure the knees land in line with the foot and hips, avoiding a valgus angle (knee falling inward).

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See PDF for diagram of cone setup & images of exercises

1. Lateral Cone Hops

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Athletes will stand with a cone to the right. On command, athletes will hop right and land with the cone on the athletes’ left. Athletes will repeat and hop to the left. This is one repetition.

Complete 10 repetitions in both directions

2. Forward/Backward Cone Hops

Athletes will stand with a cone in front. On command, athletes will hop forward over the cone and land with the cone behind . Athletes will repeat and hop backwards. This is one repetition.

Complete 10 repetitions in both directions

3. Single Leg Cone Hops

Athletes will stand with a cone in front. On command, athletes will hop forward over the cone and land with the cone behind. Athletes will repeat and hop backwards. This is one repetition.

Complete 10 repetitions on each leg in the forward/backward direction

Complete 10 repetitions on each leg in the lateral side/side direction

4. Diagonal Runs

On command, athletes will begin to run to the first cone. Athlete will pivot off the outside foot and run to the second cone, pivoting off the outside foot. Continue to the progressive cones, repeating the cutting motions to each respective cone.

Repeat 3 times

5. Explosion Runs

On command, athletes will run to the third cone. From the third cone, athletes quickly change direction and back pedal at a diagonal to the second cone. From second cone, athletes will explode forward to the fourth cone, diagonal back pedal to the third cone, and continue the pattern through the cones.

Repeat 3 times

6. Scissor Jumps

On command, athletes will lunge forward with his or her right leg. The athlete will then jump off the leg while propelling the left leg forward. The athlete should land in a lunge with the left foot forward. This is one repetition.

Complete 10 repetitions on each side

7. Vertical Jumps

Athletes will stand with feet shoulder width apart with a slight bend in the knees. On command, athletes will jump as high as possible and land with a soft landing.

Complete 10 jumps

8. Single Leg Calf Raises

Athletes will stand on right leg with hands on hips. On command, athletes will rise up on their toes and slowly return the heel to the ground.

Complete 20 raises on each leg

9. Bounding

On command, athletes will bound to reference cone and back to starting cone. Maintain tight core, knee up/toes up, and maintain body control with proper arm mechanics.

Repeat for 2 repetitions

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