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DVD #1: The Dynamic Warm-up |
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Purpose:
To properly elevate the core temperature of the body, lengthen fascia and connective tiusse, and help improve overall flexibility. The Dynamic Warm-up will activate your nervous system, prepare your body to perform at optimal levels, and decrease your chance of getting injured.
The Dynamic Warm-up will take anywhere from 10-30 minutes dependent upon your conditioning and phase of training.
Precede the Dynamic Warm-up with a 5-10 minute general warm-up (jogging, skipping rope, treadmill, etc.)
The Dynamic Warm-up can be performed barefoot also if the surface is adequate to strengthen feet and lower shank complex
Perform each drill for one or two sets; 15-30 seconds rest between each drill
Movement (15-20 yards):
High Knees Butt Kickers Cariocas Skipping (Forward, Backwards, & Sideways) Frankenstein Walks or Skips Monster Walks Lunge & Rotates Lunge/Elbow to instep Reverse Lunge & Stretch Side Over/Under the Fence
Stationary: (Perform each drill for 15-30 seconds or about 20 repetitions of each Jumping Jacks Seal Jacks Flings Gate Swings or Sumo Squat Hops Pogo Hops Squats Side-Lunges Inchworms Shoulder Swims Trunk Rotations
At this point, your body should be adequately prepared and you can progress into the rest of your workout;
Note:
If you are a beginning exerciser or deconditioned, the Dynamic Warm-up may be a complete workout for you in the first 2-4 weeks.
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