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    Dynamic Warmup

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    api-391225671
    The document provides instructions for 7 warm up exercises: jogging with arm circles, side steps with arm crosses, carioca drills, knee hug lunges, leg cradles, lateral lunges, and trunk rotations. The exercises involve moving in different directions across a court while performing movements like jogging, shuffling, lunging, and twisting to loosen up joints and muscles.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Dynamic Warmup

    Uploaded by

    api-391225671
    20 views2 pages
    The document provides instructions for 7 warm up exercises: jogging with arm circles, side steps with arm crosses, carioca drills, knee hug lunges, leg cradles, lateral lunges, and trunk rotations. The exercises involve moving in different directions across a court while performing movements like jogging, shuffling, lunging, and twisting to loosen up joints and muscles.

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    dynamic warmup

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    The document provides instructions for 7 warm up exercises: jogging with arm circles, side steps with arm crosses, carioca drills, knee hug lunges, leg cradles, lateral lunges, and trunk rotations. The exercises involve moving in different directions across a court while performing movements like jogging, shuffling, lunging, and twisting to loosen up joints and muscles.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    20 views2 pages

    Dynamic Warmup

    Uploaded by

    api-391225671
    The document provides instructions for 7 warm up exercises: jogging with arm circles, side steps with arm crosses, carioca drills, knee hug lunges, leg cradles, lateral lunges, and trunk rotations. The exercises involve moving in different directions across a court while performing movements like jogging, shuffling, lunging, and twisting to loosen up joints and muscles.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    Jogging + Arm Circles

    Start on the doubles line and face across the court. Swing your arms forward in circles
    as you jog back and forth between doubles lines.

    Side Steps + Arm Crosses

    Start at the doubles line and face the net. Lift your arms to the shoulder height and
    reach them out to your sides. Shuffle across the court and swing your arms back and
    forth across your body as if you are hugging yourself -- this is a great stretch to loosen
    up your shoulders.

    Carioca Drills

    Begin by getting low and placing your feet shoulder length apart. Push off with your left
    foot and bring it towards your right foot. Cross your left foot behind the right, then swap
    your right foot to the left side of your body, then reset. Moving in a straight, quick line
    through Carioca promotes good balance, strong body position, and will loosen your
    joints up incredibly well.

    Knee Hug Lunge

    Start on the doubles sideline and face across the court. Lift your knee and pull it with
    your arms towards your chest. Contract your opposite leg on the ground and lift your
    heel off the ground, bringing your entire body on your toes. Release the leg and take a
    large step forwards into a lunge position. Hold this position for about three seconds and
    continue the pattern forward.

    Leg Cradle

    Again, begin on the doubles line facing across the court. Stand on one leg and lift the
    other, turning the lifted knee outwards while lifting at the ankle. Cradle that leg, and,
    similar to the knee hug lunge, lift up on your opposite leg. Release the leg, step forward,
    and repeat.

    Lateral Lunge

    Get into an athletic stance, with hips down and forward posture, and take a large step
    sideways. Bend your right knee but keep the left knee and leg completely straight. Feel
    the stretch in your groin and hold this position for about three seconds. Return to the
    upright position, and continue across the court, alternating legs after every set.

    Trunk Rotations

    Spread your feet and maintain good core support. Bring your arms to shoulder height
    and rotate your torso from side to side. Gradually lower your body by bending your
    knees and pivoting on the balls of the feet as you rotate. Do about fifteen to twenty
    twists in each direction.

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