Proper warm-ups and cool-downs are essential to avoid injuries and recover effectively:
Warm-Up: Start with 5 minutes of light jogging, followed by 10 dynamic stretches like lunges and high knees. Incorporate 3 minutes of light ball work.
Cool-Down: End your session with 5 minutes of static stretches for your hamstrings, quadriceps, and calves. Focus on deep breathing and holding each stretch for 30 seconds.