How to run a warmup session

1. balance on one leg/ swap legs for 20 secs each side
2. run up and down the court twice
3. skip to transverse line and back twice
4. butt kicks to transverse line and jog back twice
5. sprint to transverse line and jog back twice
6. squats x 10
7. run fast to transverse line and stop then jog back.

Week 1 - Balance

Week 2 - Ball skills: passing with 2 hands like 'W'

Week 3 - Catching: 2 hands to catch and pull back to chest, land balanced

Week 4 - shooting: hold above head, 2 feet on ground, eyes on the goal, arms/knees bent and follow through

Week 5 - dodging: head/eyes up, move towards ball, extend arms, weight on left then right foot

Week 6 - Pivoting: Weight on the first grounded foot, hold ball close to body, pivot away from defender

Week 7 - Jump/Land: head up, shoulders level, bend at hips and knees, both arms up to grab ball, land SBP

Week 8 - Take off and stop: Move into ball path, lean body forward, head/eyes up, small steps first

Week 9 - Shooting: feet together, eye on the goal, elbows and knees bent, drop hands and push

Week 10 - Fun and games