| Introduction |
Your starting point should be a general
cardiovascular warm-up lasting 5-10 minutes (or until you have broken a light
sweat). This raises the body’s core temperature enough to enhance the
elasticity of muscles, tendons, ligaments and overall joint structures and
prepare you for the workout ahead. This portion of the warm-up can be
accomplished in several ways, but usually involves light jogging.
Another purpose of this initial warm-up is to prepare the mind for the
workout ahead. It is a time to focus and concentrate, leaving all outside
distractions and stressors (school work, relationship problems etc) at the
door. After this initial preparation of body and mind, it is time to move to
the next phase of preparation and begin the dynamic part of the warm-up.
As with any drill, it is important to start out conservatively and
slowly until an athlete has mastered the movement with perfect technique. For
drills such as ‘high knees’, athletes can certainly increase speed as
they become more proficient at performing the movement. For drills such as
‘pointers’, speed should be kept slow and controlled, with improving
range of motion as the primary focus. The entire dynamic warm-up can be done in
as little as five minutes or as long as 20 minutes, depending on the goals,
age, and fitness level.
Below is a list of 15 dynamic warm-up
exercises from which you should select 8-10 to perform over a distance of 15-20
metres, followed by a light jog back to the starting point to maintain the
warm-up effect. |
| Ankle pops |
Lightly bounce off both toes while
keeping the knees very slighty bent. This is very similar to a skipping motion,
except that it is performed while moving forward. The idea is to introduce
progressively more range of motion as you move through the prescribed distance.
|
| High knees |
This is basic running form while
bringing the knees up higher than normal – ideally beyond your waistline.
Aim to keep your feet moving as fast as possible and your ankles, knees, hips
and shoulders facing forwards. |
| Butt kicks |
Similar to high knees except you keep
your thighs perpendicular to the ground while kicking your heels up towards
your backside. Again, move fast and keep ankles, knees, hips and shoulders in
alignment. |
| Carioca |
Moving laterally to your left, cross
your right foot in front of your left, then step with your left, then cross
your right foot behind the left and repeat. Aim for as much hip rotation as
possible and keep those feet moving fast! If performed correctly, this looks
like a new dance move! |
| Step slide |
Assume a low athletic position with your
feet slightly wider than shoulder-width apart, your ankles, knees, hips and
shoulders facing forwards and your knees slightly bent. Pushing off your right
leg, slowly step laterally to the left with your left leg, then slide your
right leg back to its original position, making sure your feet don’t touch
or cross. This is similar to a ‘defensive slide’ in basketball and
the coaching cue when performing it is ‘step – slide’. |
| Glute walk |
In the process of your walk, put your
left hand on your left knee and right hand on your left ankle, then pull both
in towards your chest. Take a step and repeat on the other leg. |
| Back pedal |
Run backwards maintaining a little bit
of a forward lean (shoulders over your toes) to prevent falling. Really
‘reach back’ as far as you can with each step to help stretch the hip
flexor muscles. |
| Frankenstein march |
Keeping your left leg straight, kick it
up in front of you as high as you can, trying to tough the fingertips of the
opposite arm – basically a straight leg march – then repeat with the
right leg. This is an excellent way to increase hamstring flexibility. |
| Knee hug |
While walking forward, hug your left
knee into your chest, then step and repeat on the right leg, continuing with
alternate legs. This is an excellent way to loosen up the glutes and hips. |
| Pointers |
Keeping your left leg straight (and
right leg bent) and left foot pointed upwards, reach down with your right hand
to try to touch your left toe. Then take a step and repeat on the other side.
This is another excellent movement for enhancing hamstring and low back
flexibility. |
| Quad walk |
While walking forwards, pull your left
heel in to your buttocks, then step and repeat with the right leg, continuing
with alternate legs. This is ideal for loosening up the quadriceps and hip
flexors. |
| Low lunge |
Step forward with your left leg into a
lunge position (ankles, knees, hips and shoulders facing forward, torso
upright) trying to place your left elbow on the ground as close to your left
heel as possible. |
| Over the fence |
Facing in the opposite direction to the
way you want to travel, raise your left knee as high as possible and rotate it
behind you as if you were trying to walk backwards and step over an imaginary
fence. Repeat on the right leg and continue with alternate legs |
| Inchworm |
Assume a push-up position on the
ground, and walk your feet close to your hands while keeping the legs as
straight as possible. Then return to the start position. Repeat over the
prescribed distance, making sure your hands and feet never leave the
ground. |
| Scorpion |
Lie face down on the ground with arms
extended out to the sides, palms facing down, so your body forms a
‘T’ shape. Maintaining this facedown position and keeping your
shoulders flat on the ground, bring your left heel and swing it back towards
your right hand in a reverse twisting motion. Repeat on the other leg. |
