unit 7 exercise

General Warm-Up 5-10 minutesGoal- ROM, increase muscle temperature1 Lap around the field at a jog or a 2-minute jog/runSquat drops- 2 minutesPassing/receiving while moving in a field space of between the 50-yard line and 18-yard box.  This continues for about 6 minutesSport Specific Warm-Up 5-12 minutesGoal- Corrective exercises and ROMSegment 1- 2 x 10Field lunge jumpsSide-leg lateral lunge drops     Power skipsSegment 2- 2 x 10Split stance drops      Crossover boundsCycled split squat jumpsSegment 3In groups of 6, the players must complete a combination pass with a player about 15 yards apart.  Player 1 one will pass to Player 2, Player 2 will pass it back to player 1 (one touch), Player 1 checks angled to the right or left then passes it back to Player 2  (one touch), and Player 2 will pass to the next person across from them (one touch) Player 3.  Player 1 then goes to the back of the line (following where they passed) and the sequence continues among the other players.Neuromuscular Activation 5-7 minutesIn groups of 3, one at a time, each player must dribble through a set of 6 cones using both feet then accelerate to a cone set about 10 yards from the set of cones.  Once they reach the further cone the player must use a move/skill to turn around to dribble halfway.  At the halfway mark they pass back to the line for the next player to go.Metabolic Preparedness 5 minutesSprints and recovery jogs2- 50 yards at 60%6- 20 yards at 65%-70%8- 10 yards at 70%-75%Recovery 5 minutesLong passes/chips among defendersMidfielders and forwards take shots on the Goalkeeper   Choose a sport or physical event and build a specific warm – up for an athlete with 3 sport-specific movements and 3 performance-related skills. the sport is basketball