Warm‑ups wake up your nervous system and prep joints for game motions. Try this 8–10 minute flow:
- Joint prep: ankle rolls, knee circles, hips (1 min).
- Dynamic moves: high knees, butt kicks, carioca, slides (3 min).
- Activation: glute bridges, band walks, pogo hops (3 min).
- Rhythm shooting: form shots → catch‑and‑shoot (2–3 min).