Dynamic Warm-Up Progression Drills

Barefoot Preparation

Tip Toes

Tip Toes Backwards

Tip Toes in

Tip toes out

Arches (in/out)

Sides

Heel Walk

Toe grab shuffle

Joint Mobility

Ankle Circles

Knee circles

Hip circles

Trunk rotations

4 way neck stretch

Elbow circles

Wrist circles

Continuous motion – 30m  “A” skips

Arm swings

Arm circles (forward, back)

Big Hug

Punches

Windmills (L forward, R back)

Side slide

Carioca

Dynamic Stretch

Zombies

Quad Stretch

Periformas stretch

Single leg toe touch

Forward lunge

Backward lunge

Butt kicks

High knees

Fire Hydrant to each side

Fire Hydrant hip circles

Three point extender

Straight leg reach

Iron Cross

Scorpion’s tail

Scissors and splits

High low bicycle

Hamstring stretch

Hurdle seat rollover

Leg swings

Hurdle mobility

Straight leg skipovers

Bent leg skipovers

Right leg skipovers

Left leg skipovers

Single leg hop w/switch