Benefits in the warm up:
1) Improving tissue viscosity around ankle joint to prepare for my dynamics, ballistic exercises (plyometrics, ...)
2) Activation intrinsic feet musculature
3) Improving sensory-motory integration from their environment

After the 7-step warm up, we'll focus on 5 min aerobic based cross body coordination exercises in the speed ladder with the emphasis on:

- Contralateral arm & knee drive in 3 planes of motion
- Improving ankle stiffness
- Increasing body temperature with aerobic based exercises
- Activating the central nervous system