Dynamic Warm-Up



Dynamic Warm-Up

Mobility Drills: 30-90 Feet, depending on age

  1. High Knees: run forward, bringing knees close to chest; emphasize arm action.
  2. Butt Kicks: run forward; bring heels close to the buttocks as possible, emphasize arm action.
  3. Power Skip: skip forward, bringing one knee to chest; keep head up and work the arms if running.
  4. Carioca: run laterally, crossing one leg over the other.
  5. Hip Rolls: hip bent at 90 degree angle; bring knee from outside to inside.
  6. High Kicks / Zombie Walk: knees straight; kick straigh forward as high as possible
  7. Backward Run: lean forward at the waist with knees bent, run backwards while pumping arms.
  8. Forward Run: do two at 75% and tow at 90-100%.
  9. Jumping Jacks: 30 seconds
  10. Arm Circles: forward and back; 30 seconds

Strength:

  1. Lunge with rotation: 10 per side
  2. T's: 10 per side
  3. Jump Squat: 10 reps
  4. Plank: 30 seconds
  5. Mountain Climbers: 30 seconds

Agility:

  1. Lateral Bound: stand on one leg, knee bent; jump laterally to opposite leg; control landing - 10 reps
  2. Forward/Backward Bound: stand on one leg, jump forward onto opposite leg; jump back to starting position; control landing - 10 reps each leg

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