Before games you should try to stretch. This could prevent you from causing an injury. You should try to stretch for 15 to 20 minutes. Four important stretches are the hamstrings, the quads, the gluts, and the calves. (A) Hamstrings: Stand with legs apart, bend to touch the ground between your feet; then do this to your left and right feet. (B) Quads: Standing on one leg, grab the opposite foot and pull it towards your butt until it stretches. (C) Gluts: Sitting, grab one shin and pull it towards you until it stretches.             (D) Calves: Stand 6 inches from a wall with one foot in front of the other; hands on the wall, lean until you feel a stretch in the back of your legs.

From 10-15 yards away have a partner pass you the ball. Trap the ball with the inside of your right foot. Take the ball across the body not backwards so you can pass it back with the your left foot. Then repeat trapping with your left foot and pass it back with your right foot.

From 10-15 yards away pass the ball to your partner with a defender. Pass the ball to your partners protected side or away from the defender. Your partner can then turn away from the defender and pass the ball back.

(A) Jump in space as quickly as possible

(B) Do toe touches, jumping up and landing in a squat

(C) Jump from side to side

(D) Jump from front to back

1. Stand with your back against the wall. Put your feet about 12 in. from the wall. Keep your feet shoulder-width apart and face forward. Slide down the wall until knees are at a 90º angle and hold for 20 to 30 sec.

2.  Stand facing the wall with you right hand on the wall, slowly bend your leg back 90º and hold for 3 - 6 seconds.  Then lower your foot to the floor.  Do 10 reps and switch legs.

3. Put a strap or towel around you foot.  Lift the leg up and stop when you feel a stretch in the back of you thigh and hold 20 - 30 seconds.  Then repeat with the other leg.

4. Step forward on to your left leg.  Bring your weight forward as you bend your left leg and keep your right leg straight.  Hold for 20 - 30 seconds.  You should feel a stretch in the front of your right leg.  Then switch leg and repeat.