7/28/2019 DynWarmup

1/2

Hampton Roads Academy

Daily Dynamic Warm Up

Gator Jack Series All done counting G-A-T-O-R-SRegular Jumping JackSplit Jack Forward Legs in running exaggerated running motion, arms swing parallel to ground back and forthacross chestHighland Fling Exaggerated jumping jack w/ legs crossing at ankles and arms crossing at wrists above head andin front of waistLong Striders Arms and legs move in place in exaggerated running motion.

General MobilityNeck Clock 5X Rt & Lt Neck in circular motionArm 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 circleArm Windmills Forward and Backward 10 each wayTrunk Circles 5X rt & lt bend at waist and move torso in circlePrisoner Squats 5X Arms straight in front, body weight squatHeel-Toe Raise 10X up on toes, rock back on heelsPrisoner Squats 5XReverse Lunge 5X Drop one leg back and lunge backwards (like a single leg squat)

Dynamic MobilityThrust Series In Place Hands on ground, push up position w/ feet close to

hands and butt in the air.Thrusts 5X Feet jump inside handsFrog Thrusts 5X Feet jump outside of handsGroiner 5X Alternate legs rt then lt outside rt or lt hand.

Hip Flexor/Quad SeriesDonkey 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 donkeyFire 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 Speed Build up 15 yardsWalking Quad 15 yards back in walking motion grab ankle and pull up to stretch quad. Speed Build up 15 yardsKnee Hugs - 15 yards back in walking motion pull knee to chestSkip and Scoop 15 yards Skip/Bound high then scoop arms to ground

Elbow to Instep 15 yards Walking lunge w/ elbow to the instepHip Series

Lateral Lunge 5 times each leg Lunge to the sideCrossover Squat 5 each leg (Drop Leg behind and squat)Crossover Lunge 5 each leg (Leg crosses in front and squat) Speed Build up 15 yardsLeg Cradle 15 yards back Walking Motion grab ankle and knee and pull leg up. Speed Build up 15 yardsBackward Wide Knee Skip 15 yards Step backwards with each leg focusing on bringing kneesout to the side and back Speed Build up 15 yardsLow Walk 15 yards back Duck Walk w/ hands behind back

Hamstring SeriesStraight 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 upposition, then walk feet to handsInverted Toe Touch 15 yards walking motion touch toe on the ground w/ opposite handStraight 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 chestbetween each rep

Legs Spread 5 TimesHurdler 5 Times each legFull Speed Build up 15 yardsPower Skip and Scoop 15 yards back Faster than beforeFull Speed Build up 15 yardsPower Skip and Scoop 15 yards back

7/28/2019 DynWarmup

2/2

Hampton Roads Academy

Game Dynamic Warm Up

Gator Jack Series All done counting G-A-T-O-R-SRegular Jumping JackSplit Jack ForwardHighland FlingLong Striders

General MobilityNeck Clock 5 Times Right and LeftArm Hugs 5 Times held for a 3 count. Alternate which arm is on top.Long Arm Swings Palm Up 10 each wayArm Windmills Forward and Backward 10 each wayTrunk Circles 5 times each wayPrisoner Squats 5 timesHeel-Toe Raise 10 timesReverse Lunge 5 Times

Dynamic MobilityThrust Series In Place

Thrusts 5 timesFrog Thrusts 5 Times

Groiner 5 TimesHip Flexor/Quad Series

Donkey Kicks 5 times for each legFire Hydrant 5 times each way for each leg Speed Build up 15 yardsWalking Quad 15 yards back Speed Build up 15 yardsKnee Hugs - 15 yards back

Hip SeriesLateral Lunge 5 times each legCrossover Squat 5 each leg (Drop Leg behind) Speed Build up 15 yardsElbow to Instep 15 yards back Speed Build up 15 yards

Leg Cradle 15 yards back

Hamstring SeriesStraight Leg March 15 yardsInverted Toe Touch 15 yards back

Rocker SeriesLegs Spread 5 TimesHurdler 5 Times each legFull Speed Build up 15 yardsFull Speed Build up 15 yards back