1. Warm-up Exercise (16 Counts per move, by counting “1, 2, 3, 4, 5, 6, 7, 8, 8, 7, 6, 5, 4, 3, 2, 1") Note: Always put your hands on your waist if it is not used.
a. Neck bending
b. Shoulder rotation
c. Side-arm Stretching
d. Hip rotation
e. pelvic and quad stretch
f. knee flexion and extension
g. foot rotation
h. jumping jack
I. breathing exercise (inhale-exhale)
2. the players must have cool-down exercises after the game.
