Conditioning is a must.  Games consist of two 20 minute halves.  You should be able to run at least 10 minutes without stopping.  Each practice will begin with a distance run, which all players should be able to complete.  

Below is a list of stretching exercises you should do before and after you running.  You do not have to do every exercise but you should do at least six of them.  

STRETCHING AND EXERCISES

I also have example video clips to show you how the exercises should be done.  

If you have a problem or ailment with any of the exercises, please see your doctor!

VIDEOS:

Crunches

Lunges

Jumping Jacks & Jumping Trunk Twists

AnkleStretches

ArmScissors

ButterflyStretch

CalfAndAchillesStretch

Carioca

CobraAndChildsPose

DynamicCalfStretch

GluteStretch

HamstringStretch

HighKnees

HighSkips

NeckAndShoulderStretch

QuadStretch

SeatedTrunkTwist

 ArmsOverhead_HS

CoolIt_ES

Pre-RunBreathing_MS-ES.mp4

WorkIt_ES