Dynamic Warm Up
The warm up for me is one of the most important aspects of a training session for sport or fitness. It’s an opportunity to get both mind and body ready for the game or workout. In addition if done well can improve speed; running technique; agility, conditioning and prevent injury. The following warm up could be used for any sport that requires speed and agility such as football, basketball, hockey as well as a general fitness training session.
Following a jog for several minutes perform the following:
10 arm circles forward
10 arm circles backwards
10 arms swings across the body
10 torso twists
Then perform the following drills over 15m:
-High knee walk
-Single leg heel flick
-Single leg high knee
-Single leg cycle
-Heel flicks both legs forwards and backwards
-High knees forwards and backwards
-Straight leg bouncy
-Straight leg fast
-Side steps
-Cross over step
-Skipping
-High knees 5m into striding out 15m x 3
-3 x 10m sprints
By the end of the warm up you should be ready for whatever the start of the game or workout brings.
There are lots of dynamic drills and you could substitute some of the above with others that you like to do but these should prepare you for your activity.
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