Warm-Up Routines

Flexibility of the muscular system is an extremely important part of an athletes training program. Performing regular flexibility routines has a number of benefits:

 

 

There are three different types of ways to train flexibility and each has their own place within a balanced training program:

 

 

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
Everything done 15 yards

 

High Knee Skips x2

 

Straight Leg Skips

 

x2

 

Butt Kicks

 

x2

 

Backward Run

 

x2

 

Carioca

 

x2

 

Lateral Squat Walk         

 

x2

 

Spider Lunge

 

x2

 

Cradle Walk

 

x2

 

Backward Lunge

 

x2

 

Inchworm

 

x2

 

Continuous Warm-Up 2
Everything done 15 yards

 

Toe Walk w/ Arm Swings

 

x1

 

Backwards Heel Walk w/ Arm Swings

 

x1

 

High Knee Skip

 

x2

 

Butt Kicks

 

x2

 

Backward Run

 

x2

 

Backward Skip w/ External Rotation

 

x2

 

Single Leg March

 

x2

 

Lateral Walks

 

x2

 

Mini Zig Zag Bounds

 

x2

 

High Knee Carioca

 

x2

 

High Knee Huge to Spider Lunge to Hamstring

 

x1

 

Backward Lunge w/ Straight Arm OH Side Bend         

 

x1

 

Inchworm

 

x1

 

Backward Bear Crawl

 

x1

 

Continuous Dynamic Warm-Up
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

 

x1

 

Dynamic Warm-Up 1

 

Neck - Fwd/Back/Right side/Left side

 

x2x2 sec ea

 

Shoulder Rolls

 

x8 F/B

 

Windmill - Right Arm

 

x8 F/B

 

Windmill - Left Arm

 

x8 F/B

 

2 Arm Little Circles/Forward

 

x8

 

2 Arm Big Circles/Forward

 

x8

 

2 Arm Little Circles/Backward

 

x8

 

2 Arm Big Circles/Backward

 

x8

 

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 ea

 

Hand Walk Out Calf Stretch

 

x8 ea

 

Spider Lunge

 

x10

 

Lay on belly/Push Up

 

x3

 

Lay on belly Push Up to each side

 

x2 ea

 

Side Lying Thoracic Rotation - hips/knees at 90 deg         

 

x8 ea

 

1 Leg Hip Internal Rotation

 

x8 ea

 

UP ON FEET

 

Straight Leg March

 

x12

 

Backward Lunge w/ Twist         

 

x8

 

Ankle Cradle

 

x8

 

Dynamic Warm-Up 2

 

KNEELING

 

Angry Cats

 

x8

 

Quadraped Rock - no low back rounding         

 

x8

 

Fire Hydrants

 

x8 ea

 

1 Leg Whips

 

x8 ea

 

Downward Dog

 

x8

 

Calf Stretch

 

x8 ea

 

Spider Lunges

 

x8

 

ON BACK - TOWEL ROLL UNDER BACK

 

Knee Hugs

 

x10

 

Knee Hugs w/ Toe Points/Circles         

 

x10+10+10 ea

 

Hammy Kicks

 

x10

 

Figure 4

 

x8 ea

 

Glute Bridge

 

x8

 

1 Leg Hip Internal Rotation

 

x8 ea

 

Side Lying Thoracic Rotation

 

x8 ea

 

ON STOMACH

 

Alt. Supermen

 

x8

 

Alt. Superdogs         

 

x8

 

Dynamic Warm-Up 3

 

Head/Neck (F/B/L/R)

 

x2x2 sec ea

 

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

 

Spider Lunge

 

x10

 

Dynamic Glute Stretch

 

x10

 

Sumo Squat Stretch

 

x10

 

Cook Squat

 

x5

 

GPP Warm-Up

 

:30 sec ea (2-4 Round Trips)

 

Jumping Jacks

 

Shuffle Splits

 

Squats

 

Mountain Climbers

 

Ladder Warm-Up

 

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

 

Lunge Series x2-3 ea

 

Lateral/Reverse/Spider/Quad/Glute/Hammy

 

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