Jumping Jacks
- Start in a standing position, with feet together and arms down at your side.
- Jump your feet apart and raise your straight arms outward and up towards your head.
- Jump feet back together and lower arms to your side, then repeat.
Forward Lunge
- Start in a standing position with feet together and arms on your hips for balance.
- Step forward with one foot and lower your hips towards the ground, making sure to keep your front knee over your ankle. The back knee should come close to the floor, but should not touch it.
- Push your weight into the heel of your front foot and return to a standing position with both feet together.
Plank
- Start by laying on your stomach, with palms facing down and elbows at your side.
- Push up onto your forearms, using your core muscles to keep your hips off the ground.
- Hold this position for 30 seconds, making sure to keep the back, hips, and legs in a straight line. Your elbows should be on the floor and under your shoulders.
- Return to a resting position, then repeat.
Side Plank
- Start by laying on your side with your forearm on the ground, your elbow underneath your shoulder, and your legs straight.
- Raise your hips off the floor using your oblique (side abdominal) muscles.
- Hold this position for 30 seconds, lower your hips to the resting position and then repeat on the other side.
Squat
(infielder squat)
- Start in a standing position, with feet apart - just wider than your shoulders.
- Squat down, pushing your weight into your heels and keeping your knees over your feet.
- Squat down until your fingertips touch the floor, as if you are fielding a ball in baseball/softball.
- Push back up to a standing position, keeping your weight in your heels. Repeat.
Chest Busters
- Start in a standing position with arms down at your sides.
- As you squat down, bring your arms behind you.
- Swing your arms forward and jump off the floor by bringing your knees up towards your chest.
- Land softly on both feet. Repeat.
Push up
- Start with arms straight and palms facing forward on the ground. Make sure your back and legs are in a straight line, with only your hands and toes on the ground.
- Bend your elbows and lower down towards the ground, keeping your body straight.
- Come back up by pushing your hands into the floor until your arms are straight again.
Split Jumps
- Start in a forward lunge position, with your right leg forward and your left arm bent at your side and in front of you.
- Push straight up off the floor and switch your forward leg and arm while in the air.
- Land softly in a lunge position, with the left leg forward and the right arm bent in front of you.
Mountain Climbers
- Start in a push up position.
- Keep one leg straight and bring the opposite knee in towards your chest.
- Straighten the bent knee as you bring the opposite knee in towards your chest.
- Repeat and alternate bending the left leg and right leg.
Quick Feet
- Start in an athletic position, with knees slightly bent and weight forward.
- Arms are bent at your sides.
- Raise one foot off the floor at a time as fast as your can, alternating left and right.
