The document outlines a dynamic warm up routine consisting of several series of exercises. The Gator Jack series starts things off with different types of jumping jacks. Next, general mobility exercises work the neck, arms, trunk, and legs with movements like neck circles, arm swings, and prisoner squats. Dynamic mobility drills then target the hips, quads, and hamstrings with thrusts, donkey kicks, fire hydrants, and lunges. Build ups at increasing speeds are included between sections. The routine finishes with a rocker series focused on stretches like legs spread and hurdler poses.
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The document outlines a dynamic warm up routine consisting of several series of exercises. The Gator Jack series starts things off with different types of jumping jacks. Next, general mobility exercises work the neck, arms, trunk, and legs with movements like neck circles, arm swings, and prisoner squats. Dynamic mobility drills then target the hips, quads, and hamstrings with thrusts, donkey kicks, fire hydrants, and lunges. Build ups at increasing speeds are included between sections. The routine finishes with a rocker series focused on stretches like legs spread and hurdler poses.
The document outlines a dynamic warm up routine consisting of several series of exercises. The Gator Jack series starts things off with different types of jumping jacks. Next, general mobility exercises work the neck, arms, trunk, and legs with movements like neck circles, arm swings, and prisoner squats. Dynamic mobility drills then target the hips, quads, and hamstrings with thrusts, donkey kicks, fire hydrants, and lunges. Build ups at increasing speeds are included between sections. The routine finishes with a rocker series focused on stretches like legs spread and hurdler poses.
Copyright:
Attribution Non-Commercial (BY-NC)
Available Formats
Download as DOCX, PDF, TXT or read online from Scribd
The document outlines a dynamic warm up routine consisting of several series of exercises. The Gator Jack series starts things off with different types of jumping jacks. Next, general mobility exercises work the neck, arms, trunk, and legs with movements like neck circles, arm swings, and prisoner squats. Dynamic mobility drills then target the hips, quads, and hamstrings with thrusts, donkey kicks, fire hydrants, and lunges. Build ups at increasing speeds are included between sections. The routine finishes with a rocker series focused on stretches like legs spread and hurdler poses.
Copyright:
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Hampton Roads Academy
Daily Dynamic Warm Up
Gator Jack Series – All done counting G-A-T-O-R-S Regular Jumping Jack Split Jack Forward – Legs in running exaggerated running motion, arms swing parallel to ground back and forth across chest Highland Fling – Exaggerated jumping jack w/ legs crossing at ankles and arms crossing at wrists above head and in front of waist Long Striders – Arms and legs move in place in exaggerated motion. General Mobility Neck Clock – 5X Rt & Lt – Neck in circular motion Arm Hugs – 5X held for a 3 count. Arms hug chest after stretching backwards Alternate which arm is on top. Long Arm Swings – 10 forward and back – Palm Up arms straight to side in a circle Arm Windmills Forward and Backward – 10 each way Trunk Circles – 5X rt & lt – bend at waist and move torso in circle Prisoner Squats – 5X – Arms straight in front, body weight squat Heel-Toe Raise – 10X – up on toes, rock back on heels Prisoner Squats – 5X Reverse Lunge – 5X – Drop one leg back and lunge backwards (like a single leg squat) Dynamic Mobility Thrust Series – In Place – Hands on ground, push up position w/ feet close to hands and butt in the air. Thrusts – 5X – Feet jump inside hands Frog Thrusts – 5X – Feet jump outside of hands Groiner – 5X – Alternate legs rt then lt outside rt or lt hand. Hip Flexor/Quad Series Donkey Kicks – 10 times for 2 legs: 5 times for each leg – Hands on Ground as thruster, but kick feet in air to kick butt, like a donkey Fire Hydrant – 5 times each way for each leg – 6 pt stance rotate leg in clockwise and ctr clock wise motion like a dog peeing on a fire hydrant ½ Speed Build up – 15 yards Walking Quad – 15 yards back – in walking motion grab ankle and pull up to stretch quad. ½ Speed Build up – 15 yards Knee Hugs - 15 yards back – in walking motion pull knee to chest Skip and Scoop – 15 yards – Skip/Bound high then scoop arms to ground Elbow to Instep – 15 yards – Walking lunge w/ elbow to the instep Hip Series Lateral Lunge – 5 times each leg – Lunge to the side Crossover Squat – 5 each leg (Drop Leg behind and squat) Crossover Lunge – 5 each leg (Leg crosses in front and squat) ¾ Speed Build up – 15 yards Leg Cradle – 15 yards back – Walking Motion grab ankle and knee and pull leg up. ¾ Speed Build up – 15 yards Backward Wide Knee Skip – 15 yards – Step backwards with each leg focusing on bringing knees out to the side and back ¾ Speed Build up – 15 yards Low Walk – 15 yards back – Duck Walk w/ hands behind back Hamstring Series Straight Leg March – 15 yards – Walking motion kick leg up straight and touch hand Hand Walk – 15 yards back – Touch toes w/ legs straight then walk hands forward to push up position, then walk feet to hands Inverted Toe Touch – 15 yards – walking motion touch toe on the ground w/ opposite hand Straight Leg Skip – 15 yards back – Same as with straight leg march, but quicker. Rocker Series – Begin seated and done similar to regular seated stretches, but rock back and squeeze knees to chest between each rep Legs Spread – 5 Times Hurdler – 5 Times each leg Full Speed Build up – 15 yards Power Skip and Scoop – 15 yards back – Faster than before Full Speed Build up – 15 yards Power Skip and Scoop – 15 yards back Hampton Roads Academy Game Dynamic Warm Up
Gator Jack Series – All done counting G-A-T-O-R-S
Regular Jumping Jack Split Jack Forward Highland Fling Long Striders General Mobility Neck Clock – 5 Times Right and Left Arm Hugs – 5 Times held for a 3 count. Alternate which arm is on top. Long Arm Swings – Palm Up – 10 each way Arm Windmills Forward and Backward – 10 each way Trunk Circles – 5 times each way Prisoner Squats – 5 times Heel-Toe Raise – 10 times Reverse Lunge – 5 Times Dynamic Mobility Thrust Series – In Place Thrusts – 5 times Frog Thrusts – 5 Times Groiner – 5 Times Hip Flexor/Quad Series Donkey Kicks – 5 times for each leg Fire Hydrant – 5 times each way for each leg ½ Speed Build up – 15 yards Walking Quad – 15 yards back ½ Speed Build up – 15 yards Knee Hugs - 15 yards back Hip Series Lateral Lunge – 5 times each leg Crossover Squat – 5 each leg (Drop Leg behind) ¾ Speed Build up – 15 yards Elbow to Instep – 15 yards back ¾ Speed Build up – 15 yards Leg Cradle – 15 yards back Hamstring Series Straight Leg March – 15 yards Inverted Toe Touch – 15 yards back Rocker Series Legs Spread – 5 Times Hurdler – 5 Times each leg Full Speed Build up – 15 yards Full Speed Build up – 15 yards back
