The Techniques
     (Learn the basic techniques for jumping and cutting)

Warm Up
     (Some warm-up activities and the proper techniques)

Stretching
     (Don't forget to stretch these muscles)

Strength
     (Get stronger, play better)

Agility
     (Get quicker, play faster)

Cutting and Turning
     (Cut right, stay tight)

SWABA Notes: The above exercises are probably well known and widely used in sports.  However, implementing the proper form is key to becoming a faster, stronger and safer athlete.  Most coaches already implement these exercises into their practices, and all they need to do to help their team become better athletes is enforce the proper techniques.  If the full set of exercises cannot be completed in proper form, only do as many as the athlete can while using the correct techniques.  Full benefits and injury may occur from using improper form, as well as forming bad habits that can be carried on to the playing field and lead to injury.

Goals of the SWABA Workout

*To increase core strength and coordination
*To increase hamstring strength
*To increase the speed of the first step
*To improve reaction time
*To increase vertical jump
*To teach correct body mechanics when cutting and jumping

Important Things to Remember

Be sure to read the directions and any extra notes each exercise has.  Look for these icons below the name of the exercise to learn what common mistakes are made on that particular exercise.  Remember, practicing correct form is most important.

Common Mistakes to Avoid:

Straight knee when cutting	Knee past toe
Straight knee when landing	Knocked knees