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Stretching & Loosening Up
These exercises, familiar to most people, are easy to perform and can even be fun. Formations can be a circle or files, with room between the players to allow for easy and free movement. The following exercises
should be varied so that players do not lose interest or get distracted easily. Walking or jogging is recommended between each exercise.
- Neck Rotations. Feet in the straddle position, hands on hips. Rotate head and neck 20 times to the right, 20 times to the left.
- Arm and Shoulder Rotations. Feet together, arms extended to sides and parallel to ground, palms facing up. Circle arms slowly forward 20 times, backward 20 times.
- Trunk Twisting. Feet in straddle position, hands on hips, four-count exercise. Lean far to the right, front, left, back, return to upright position, 20 times.
- Toe Touch, or Windmill. Feet in straddle position, arms extended to sides and parallel to ground. Touch right hand to left toe, left hand to right toe in rhythm, 30 times.
- Ground Touch. Same position as Windmill. Touch ground with both hands between legs, moving hands farther toward rear, 4 times. (This will loosen back muscles.)
- Leg Kicks. While walking, alternately kick each leg high into the air, 10 times for each leg.
- Leg Raises. While walking, alternately bring each knee straight up to the shoulder, 20 times for each leg.
- Jumping Jack. From attention, jump to straddle position with arms directly over head and hands coming together in a clap, then return to starting position. Build to 50 jumping jacks per calisthenics drill.
- Groin Muscle Stretch. Spread legs wide apart and alternately squat over one leg while extending fully the other, 10 times to each side.
- Bicycle Ride. Lie flat on the floor and slowly raise both legs over the head. As legs come up, roll back onto the shoulders. When legs are overhead, pedal as if on a bike, about 50 pedals. Use the arms to
maintain balance.
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Developing Muscular Strength & Flexibility
