Proper warm-ups and cool-downs are essential to prevent injuries and enhance recovery. Begin your warm-up with 5 minutes of light jogging, followed by 10 dynamic stretches like high knees, lunges, and arm swings. Include ball-related warm-ups such as 3 minutes of light dribbling or passing. After training, spend 5-10 minutes on static stretching, holding each stretch for at least 30 seconds. Focus on your hamstrings, quadriceps, calves, and hip flexors to ensure flexibility and reduce muscle soreness. Perform this routine consistently before and after every session to improve your performance and reduce injury risks over time.