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Dynamic Warm Up

The document describes several warm-up drills for athletes. Ankle bounds involve flexing the ankles while taking small hops to warm up the ankles. Knee hugs work on stride lengthening by explosively driving one knee towards the chest while grabbing it. Russian walks involve marching with leg movements only from the hip while alternately clapping under the swinging leg. Walking lunges stretch the hips and legs by alternating long strides out at 90 degrees with each leg.

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Paolo Borchini
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83 views2 pages

Dynamic Warm Up

The document describes several warm-up drills for athletes. Ankle bounds involve flexing the ankles while taking small hops to warm up the ankles. Knee hugs work on stride lengthening by explosively driving one knee towards the chest while grabbing it. Russian walks involve marching with leg movements only from the hip while alternately clapping under the swinging leg. Walking lunges stretch the hips and legs by alternating long strides out at 90 degrees with each leg.

Uploaded by

Paolo Borchini
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

01 - Ankle Bounds

Purpose: To flex the ankles and prepare the body to become sprint-flexible
Drill: The athlete will keep his legs locked and bound out using only the flexion
of his ankles. He will swing both arms up and out at the same time, taking little
bunny hops.
Tips
1. Keep legs straight and flex at the ankles (bunny hops).
2. Pump your arms up.
3. Dorsey-flex your toes.
02 - Knee Hugs
Purpose: To warm the hips and shoulders and stretch the hamstrings, glutes,
quads, and shoulders
Drill: Knee hugs are performed with the athlete exploding off his front foot
driving the opposite knee up to his chest while grabbing the knee and pulling
the knee tight, creating separation. This drill works on stride lengthening.
Tips
1. Pressing on the ball of your foot, lift and pull the opposite knee to the chest
as high as possible.
2. Grab your knee and pull it up tight.
03 - Walking Hip Stretch
04 - Russian Walks
Purpose: To stretch the hamstrings, low back, and shoulder.
Drill: This drill starts by having the athlete march with his legs moving only
from the hip. When the front leg swings out, the athlete will clap his hands
under the swing leg, alternating with each step.
Tips
1. March like a Russian solider, with a clap under your hamstrings.
2. Keep your extended leg as parallel as possible to the ground.
3. Explode off your front foot.
05 - Walking Lunges - Reverse Walking Lunged
Purpose: To stretch the hip flexors, hamstrings, quads, glutes, and calves
Drill: Walking lunges are performed by alternating each step out at a 90degree angle. The trail knee should lightly touch the ground, alternating legs
on each step. Make sure the knee does
not extend over your toes.
Tips
1. Make sure you keep your knee in a straight line at 90 degrees. Do not let it
extend over your toes.
2. Keep your hands behind your head when you stride out.
3. Drive your knee up as high as possible and out on the extension of your leg.
4. Keep your head up and your back straight.
5. Stand up, pressing your hips forward, and repeat the motion.

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Ankle Bounds
Russian walks
Walking Hip Stretch
Walking Knee Hug
Straight Leg Hamstring Holds
Walking Quad Stretch
Lateral Lunge
Walking Lunges
Deadlift walk
Walking toe touch
Bound and hold - 45 degree
Bound continuous - 45 degree
Heel Ups
High Knee Run
A Skip
Power Skips (Height)
Lateral High Knee Run
Lateral Squat Walk
High Knee Crossover
High Knee Carioca
Fast Feet Carioca
Backward Run
Backpedal
Inchworms

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