Dynamic Warm-up
(slow to fast and small R.O.M. to big R.O.M.)
(Stress dorsi flexion and good form with arms)
0. Form jog
1. Form march with a little more knee lift
2. Baby skips
3. Backward jog (easy) stress arm form
4. Baby Butt kicks with dorsi flexion
5. 1-2-33333’s March High knee hold on 3
6. Floating side shuffle arms too
7. Light Kareoka
8. “A” skip
9. Butt kicks
10. MC Hammer (half /half switch sides)
11. Kareoka with knee drive emphasized
12. Quick leg left leg
13. Quick leg right leg
14. Alternating quick leg
15. Fast feet and arms Little R.O.M. (half distance/jog)
16. Fast feet (high knees) and arms Big range of motion (half distance/jog)
17. 10 bunny hops and jog
18. 10 high hops then jog
19. Grouchos or Orangutan walk
20. feet together hanging accelerations
21. feet staggered hanging accelerations
22. Resistance accellerations
Track Circuit
Legs
Heel Raisers (heels in and out)
Toe Raisers (with resistance) sit on feet curls
Quick hops (lean against wall)
Greyhounds (line hops)
High knee hops one leg
Water pumps (3 sets 5-10 reps)
Lunges (forward/backward)
Squats (sit to chair/bench then stand, arms over head for difficulty)
Step ups (on bleacher or plyo box)
Quick step ups- drive knee ( 10-25 each leg)
Burpies
Rocket leap
Frog leap
Cleans (see Stewy)
Stairs (slow power control)
Agility ladder
Hurdle drills
Crazy feet
Abs/Back
Crunches (sides, front, legs in air)
Leg throws (partner throws legs)
Tuck and extend
Superman (on stomach raise arms and legs, alternate, etc.
Bridgers (elbows on mat pushup position, raise on arm, raise one arm opposite leg, etc.)
Back archer ( on stomach partner hold legs lift body arching back)
See Core circuit sheet for more
Arms
Pushups, bench triceps, scorpion (pushup position feet on bench rotate hips), pushup roll forward and backward, hold starting position, ball push ups.
See Core circuit sheet for more
Dynamic Drills (Mats or other softer surface)
Skipping, Russians, fast leg, butt kick, bounding, straight leg bounding, fast feet, A’s, B’s, C’s, backward stuff,, etc.
Flexibility
Stretching, leg swings, Soldier March, etc.