Dynamic Warmup Routine

The Dynamic Warmup is a daily routine meant to activate muscle groups in an increasingly functional manner. It is adaptable depending on the event and usually takes 15-20min to complete. It can be expanded to 1hr+ depending on the experience of the athlete and their event. A proper warmup is an essential part of our daily routine.
Basic Dynamic Stretches:
  • Walking Toe Touches w/ Shoulder Rotations
  • Walking Back Arches w/ Shoulder Rotations
  • Walking Knee Pulls
  • Walking Quad Pulls
  • Walking Piriformis Stretch
  • Walking Single Leg Toe Touches w/ Shoulder Rotations
  • Walking Ice Skaters
  • Walking Lateral Groin Stretches w/ Hip Rotation
  • Marching Lunge Variations

​Foundational Drills:
  • A-Skips
  • B-Skips
  • Side Shuffles
  • Carioca
  • C-Skips
  • High Knees
  • Butt-kicks
  • Sprinter's Butt-kicks
  • Straight Leg Bounds
  • Single Leg Cycles

Examples of Advanced Drills:
  • Variations of Single/Double Leg Plyometrics
  • Acceleration Drills
  • Hurdle Drills
  • Wicket Drills
  • Additional Specific Drills/Modifications as appropriate...
Non-Impact Hip Mobility Circuit: