Objective: Increase Heart Rate and Blood Flow
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Jumping Jacks and Quick Feet (3 minutes):
- Begin with 2 minutes of jumping jacks to elevate the heart rate. Follow with 1 minute of quick feet drills on the spot, emphasizing rapid foot movements.
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Sprint Intervals (4 minutes):
- Perform 20-second sprints followed by 40 seconds of light jogging or walking in place. Repeat this interval for 4 minutes to enhance cardiovascular fitness.
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Dynamic Exercises (3 minutes):
- Incorporate dynamic exercises like mountain climbers and burpees. Perform each exercise for 1 minute to further elevate heart rate and engage major muscle groups.
Note: Ensure that players maintain proper form during all exercises and encourage them to listen to their bodies. Adjust the intensity as needed based on individual fitness levels.