Dynamic Warm Up

The 5 components of a quality dynamic warm up:

I. Introductory movement exercises increase body temperature and wake up the joints. Everything should be performed on the move, staying light on the feet and balanced right to left. I’ve listed them as paired “out and back” trips but you can add low intensity fitness work by slipping a jog-back between each step. (5-8 minutes)

  • Jog forward
  • Jog backward
  • Walk on heel-heel, toe-toe
  • Little ankle kicks/flicks/ankle rolls
  • Slide side (facing right, moving left); NO clicking of heels together
  • Slide side (facing right, moving right)
  • Slide forward, alternating right and left diagonal (“Wizard of Oz”)
  • Drop step (backward “Wizard of Oz”)
  • Knee up and out, “open the gate” (do as 3-count: step-step-knee up and out; this results in alternating legs)
  • Knee out, in and down, “close the gate”
  • Carioca left with emphasis on first step across (1—2-3-4 and repeat)
  • Carioca right (1—2-3-4)
  • Step kick to opposite hand (do as 3-count as above; keep body upright: foot lifted to touch suspended hand)
  • Step and “T”-lean (balanced on one leg, the other extended straight behind with toe down, arms out to the sides in a T)
  • High knees
  • Butt kicks
  • Sprint to quick, multi-step stop (out)
  • Sprint to quick, multi-step stop (back)

II. Selected strength and balance work help stabilize the core and lower body. I’ve listed options to add in order of increasing difficulty.

  • Forward plank/lift a leg/reach an arm (hold 30+ secs, for 1-3 sets)
  • Side plank/arm over head/lift top leg (hold 30+ secs, for 1-3 sets)
  • Hamstring- Russian lean OR reverse plank/reverse plank lifting one leg/support leg on ball (start with 3-5 reps, up to 12 reps)

III. Simple plyometrics (jumping) develop dynamic balance, strength and power.

  • Single leg stance/hop/shove
  • Basic Squat/ walking lunges/one-legged squats
  • Vertical jumps/lateral jumps/split step jumps

IV. High intensity movement exercises simulate training and game demands.

  • Power skips – for height, then for distance
  • Bounding – running leaps forward
  • Jog with springing upward – as in heading or rebounding
  • Plant and cut – diagonal course

V. Final pre-game sprints prepare bodies to hit top speed when the whistle blows.

  • Backpedal to pivot and sprint
  • Side slide to turn and sprint
  • Run short bursts at 100%