Dynamic Warm Up

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Dynamic Warm Up

April 28th, 2009 by tony

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Sprint 8 Dynamic Warm up

Complete this program in one
circuit with minimal rest between exercises. Then rest 30 seconds and
repeat for a total of 5-8 times.

High
Knee Drill
1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the
ground.
3. Drive other knee up in a moderate to fast jog with minimal ground
contact time.

Trainer’s comments:

Sets	Reps	Weight/ Resistance	Tempo	Time
1				20 sec

Burpees
1. From a standing position, jump as high as possible and land down on
your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and
jump back up again as fast as possible.
3. Repeat for the required repetitions

Trainer’s comments:

Sets	Reps	Weight/ Resistance	Tempo	Time
1				20 sec

Jumping
Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms
raise out and up over your head.
Land in this position and then return to the starting position and repeat.

Trainer’s comments:

Sets	Reps	Weight/ Resistance	Tempo	Time
1				20 sec

Straight
Leg Bounds
Run keeping your legs straight and the feet neutral with the ground
Focus on minimizing ground contact with the foot and pull through with the
leg.

Trainer’s comments:

Sets	Reps	Weight/ Resistance	Tempo	Time
1				20 sec

Ankle
Bounces
1. Stand with feet shoulder-width apart and knees slightly bent. Arms
should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to
ensure proper mechanics (or full plantar flexion).

Trainer’s comments:

Sets	Reps	Weight/ Resistance	Tempo	Time
1				20 sec

Skip
(A-Rhythm)
Start with both feet together and begins by driving your left leg up into
the air and explode off the ground using the right ankle (like a toe
raise) keeping the right leg straight.
Instead of staying in place extend the right foot so that you land 1-2
feet in front of the starting position with the right foot landing. Place
left foot on the ground in a skipping motion.
Now drive the right leg up and extend the left ankle in a skipping motion.
Repeat until desired repetitions or distance is met.

Trainer’s comments:

Sets	Reps	Weight/ Resistance	Tempo	Time
1				20 sec

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Dynamic Warm up

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