There are 3 stages included in the Pre game warmups which are almost entirely "active" movements. Stage 1 is a series of joint mobility activators. Stage 2 is a warmup jog & includes a hip activating exercise. Stage 3 includes numerous exercises and movements that engage your core and glutes, open your hip flexibility, and increase your heart rate prior to playing.
The post game stretches include 7-8 static hold stretches with the purpose of relieving lower back tightness.