Warm-Up Routines
Home | Philosophy | Nutrition | Videos |
Warm-Up | Routines | Recovery | Internships
Flexibility of the muscular system is an extremely important part of an athletes training program. Performing regular flexibility routines has a number of benefits:
• DYNAMIC- Dynamic stretching, involves moving parts of your body and gradually increasing reach, speed of movement, or both. Do not confuse dynamic stretching with ballistic stretching!
• STATIC- Static stretching involves holding a position. That is, you stretch to the farthest point and hold the stretch.
• BALLISTIC- Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion.
Dynamic stretching should always be done prior to training while static stretching should be done post training/practice.
Static stretching can also be done prior to sleep and can be done more than once a day (ideally twice) for those with specific flexibility issues.
Continuous Warm-Up
Continuous Warm-Up 2
Continuous Dynamic Warm-Up
Dynamic Warm-Up 1
Dynamic Warm-Up 2
Dynamic Warm-Up 3
GPP Warm-Up
Ladder Warm-Up
Continuous Warm-Up
Watch Video
Everything done 15 yards
Continuous Warm-Up 2
Watch Video
Everything done 15 yards
Continuous Dynamic Warm-Up
Watch Video
Everything done through 10 yards
Dynamic Warm-Up 1
Watch Video
Dynamic Warm-Up 2
Watch Video
KNEELING
ON BACK - TOWEL ROLL UNDER BACK
ON STOMACH
Dynamic Warm-Up 3
Watch Video
GPP Warm-Up
Watch Video
Ladder Warm-Up
Watch Video
Lunge Series x1-2 EA
Watch Video
Warm-Up | Routines | Recovery | Internships
Flexibility of the muscular system is an extremely important part of an athletes training program. Performing regular flexibility routines has a number of benefits:
- Improve functional range of motion
- Improve rate of recovery
- Reduce likelihood of injury
• DYNAMIC- Dynamic stretching, involves moving parts of your body and gradually increasing reach, speed of movement, or both. Do not confuse dynamic stretching with ballistic stretching!
• STATIC- Static stretching involves holding a position. That is, you stretch to the farthest point and hold the stretch.
• BALLISTIC- Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion.
Dynamic stretching should always be done prior to training while static stretching should be done post training/practice.
Static stretching can also be done prior to sleep and can be done more than once a day (ideally twice) for those with specific flexibility issues.
Continuous Warm-Up
Continuous Warm-Up 2
Continuous Dynamic Warm-Up
Dynamic Warm-Up 1
Dynamic Warm-Up 2
Dynamic Warm-Up 3
GPP Warm-Up
Ladder Warm-Up
Continuous Warm-Up
Watch Video
Everything done 15 yards
| High Knee Skips | x2 |
| Straight Leg Skips | x2 |
| Butt Kicks | x2 |
| Backward Run | x2 |
| Carioca | x2 |
| Lateral Squat Walk | x2 |
| Lateral Squat Walk Toe Up | x1 |
| Spider Lunge | x1 |
| Cradle Walk to Figure 4 | x1 |
| Backward Lunge w/ 2 Way Twist | x1 |
| Inchworm - No Belly Sag | x1 |
Continuous Warm-Up 2
Watch Video
Everything done 15 yards
| Toe Walk w/ Arm Circles Forward | x1 |
| Backwards Heel Walk w/ Arm Circles Backward | x1 |
| High Knee Skip | x2 |
| Butt Kicks | x2 |
| Backward Run | x2 |
| Backward Skip with External Rotation | x2 |
| Single Leg March | x2 |
| Lateral Walks | x2 |
| Mini Zig Zag Bounds | x2 |
| High Knee Carioca | x2 |
| High Knee Hug to Spider Lunge to Hamstring | x1 |
| Backward Lunge w/ Straight arm OH Side Bend | x1 |
| Inchworm - No Belly Sag | x1 |
| Backward Bear Crawl | x1 |
Continuous Dynamic Warm-Up
Watch Video
Everything done through 10 yards
| High Knee Walk | x1 |
| Cradle Walk | x1 |
| Heel to Butt | x1 |
| Opp Hand Heel to Butt | x1 |
| Heel to Butt SLDL | x1 |
| Forward 1 Leg SLDL | x1 |
| Backward 1 Leg SLDL | x1 |
| Lunge to Hamstring | x1 |
| OH Lunge Walk w/ Side Bend | x1 |
| Backward Lunge w/ Twist | x1 |
| Lateral Squat Walk - Right | x1 |
| Lateral Squat Walk - Left | x1 |
| Crossover Walk (Switch at 5) | x1 |
| Backward Inchworm - No Belly Sag | x1 |
Dynamic Warm-Up 1
Watch Video
| Neck - Fwd/Back/Right Side/Left Side/Right Rotation/Left Rotation | x2x2 sec each |
| CAR - Shoulder Rolls - Full ROM | x5 F/B |
| CAR - Windmill - Right Arm Full ROM | x5 F/B |
| CAR - Windmill - Left Arm Full ROM | x5 F/B |
| CAR - 2 Arm Circles - Forward Full ROM | x5 |
| CAR - 2 Arm Circles - Backward Full ROM | x5 |
| CAR - 2 Wrist Circles - Clockwise Full ROM | x5 |
| CAR - 2 Wrist Circles - Counter Clockwise Full ROM | x5 |
| CAR - Hip Circle - Right Forward/Backward Full ROM | x5 each |
| CAR - Hip Circle - Left Forward/Backward Full ROM | x5 each |
| Feet Shoulder Width/ Locked in Place/ Trunk Twist | x8 |
| Feet Rotating Trunk Twist | x8 |
| Wide Base Rotating Lunge | x10 |
| Lateral Squat | x10 |
| 1 Leg Anterior Reach | x8 each |
| Hand Walk Out Calf Stretch | x8 each |
| Spider Lunge w/ T-Spine Rotation | x8 |
| Angry Cats | x5 |
| Quadraped T-Rotation | x5 each |
| Lay on Belly - Cobra | x3 |
| Lay on Belly - Cobra with Neck Rotation | x2 each |
| Side Lying Thoracic Sweep (bottom leg straight/tuck top foot under knee) | x8 each |
| Hip Sleeper Stretch - Females Do Not Do | x8 each |
| UP ON FEET | |
| Straight Leg March | x12 |
| Alt. Backward Lunge w/ Twist | x8 |
| Alt. Figure 4 1 Leg Squat | x8 |
Dynamic Warm-Up 2
Watch Video
KNEELING
| Angry Cats | x8 |
| Quadraped Rock - No Low Back Rounding | x8 |
| Fire Hydrants | x8 each |
| 1 Leg Whips | x8 each |
| Quadraped T-Rotation | x8 each |
| Downward Dog | x8 |
| Calf Stretch | x8 each |
| Spider Lunges | x8 |
| Knee Hugs | x10 |
| Knee Hugs w/ Toe Points/ Circles | x10+10+10 each |
| Hammy Kicks | x10 |
| Figure 4 | x8 each |
| Glute Bridge | x8 |
| 1 Leg Hip Internal Rotation - Females Do Not Do This | x8 each |
| Side Lying Thoracic Rotation (bottom leg straight/ tuck top fot under knee) | x8 each |
| Alt. Superman | x8 |
| Alt. Superdogs | x8 |
Dynamic Warm-Up 3
Watch Video
| Head/Neck (F/B/L/R) | x2x2 sec each |
| Shoulder Rolls | x8 F/B |
| 1 Arm Windmills | x8 F/B ea arm |
| Straight Arm OH Side Bend | x12 |
| Big Arm Swings | x20 |
| Big Arm Swings Out to Side | x20 |
| Over/Under Arm Swings Front Palms Down | x10 |
| Over/Under Arm Swings Front Palms Up | x10 |
| Torso Twists - Arms Out To Side - Rotate Feet | x10 |
| Split Stance Side Bend | x10 |
| Split Stance Torso Twist | x10 |
| Split Stance Alt. Arm Extension/Rotation | x10 |
| Split Stance 2 Arm Reach Forward/Reach Back | x10 |
| SWITCH LEGS | |
| 1 Leg 3 Way Foot Reach | x3 ea/ea leg |
| 1 Leg 3 Way Reach | x3 ea/ea leg |
| Hands Overhead Squat | x5 |
| Lateral Squat | x8 |
| Backward Lunge w/ Reach Twist | x8 |
| Posterior/ Lateral Lunge | x8 |
| Crossbehind Lunge w/ Side Bend | x8 |
| Spider Lunge | x10 |
| Dynamic Glute Stretch | x10 |
| Sumo Squat Stretch | x10 |
| Cook Squat | x5 |
GPP Warm-Up
Watch Video
| (2-4 Round Trips) | |
| Jumping Jacks | 30 sec |
| Shuffle Splits | 30 sec |
| Squats | 30 sec |
| Mountain Climbers | 30 sec |
Ladder Warm-Up
Watch Video
| Quick Feet | F/B/L/R |
| Icky Shuffle | F/B |
| Hip Swivel | F/B |
| Cross in Front | F/B |
| Cross Behind | F/B |
| In-In-Out-Out | F/B/L/R |
| One In | F |
Lunge Series x1-2 EA
Watch Video
| Upward Dog / Downward Dog / Lateral / Toe Up |
| Warrior 2 / Warrior 1- Rotate / Spider / 2 Way Rotate / High Bridge |
| Quad / Glute / Hammy |
