Dynamic Warmup

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 in place in exaggerated motion.

General Mobility Neck Clock – Clock – 5X Rt & Lt – Neck in circular motion Arm Hugs – Hugs – 5X held for a 3 count. Arms hug chest after stretching backwards Alternate which arm is on top. Long Arm Swings – Swings – 10 forward and back – Palm Up arms straight to side in a circle Arm Windmills Forward and Backward – Backward  – 10 each way Trunk Circles – Circles – 5X rt & lt – bend at waist and move torso in circle Prisoner Squats – Squats – 5X – Arms straight in front, body weight s quat Heel-Toe Raise Raise – 10X – up on toes, rock back on heels Prisoner Squats – 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 – 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 w ise 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 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 Toe Touch – 15 yards – walking motion touch toe on the ground w / opposite hand Straight Leg Skip – 15 yards back – Same Same as with straight leg march, but quicker. 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 Circles – 5 times each w ay Prisoner Squats – Squats – 5 times Heel-Toe Raise Raise – 10 times Reverse Lunge – 5 Times

Dynamic Mobility Thrust Series – In Place Thrusts – 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 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