New Warmups 2023

Power & Speed WARMUP
Part A: In-Place Activation & Mobility
• Prisoner Squat 10x
• Backwards Lunges to knee drive 10x each leg
• Ankle, Knee, and Hip Circles 10x each way, each leg
• Sumo Squats 10x
• Side Lunges 10x each way
• Ham Stretch - Frog Squat 10x
• World's Greatest Stretch (lunge, elbow to ground, reach to the sky) 10x
each leg
• Quadruped (on hands on knees) Bent Knee Leg to Side (fire hydrants)
10x each leg
• Quadruped Bent Knee Kickups 10x each leg
• Quadruped Straight Leg to the Side 10x each leg
• Quadruped Opposite Arm/Leg Reach 10x each way
• Lying Abductor (outer thigh) 10x each leg
• Lying Adductor (inner thigh) 10x each leg
• Side Plank on Knee Clam Shell 10x each leg
• Single-Leg Glute-Bridge 10x each leg
• Inverted Cycles 20x, 10x each leg
• Inverted Scissors (front/back, side/side) 20x, 10x each leg
• Roll Forward/Back Hamstring Stretch (or do hurdle seat exchange) 10x,
5x each leg
• Eagles 20x, 10x each leg
• Scorpion 20x, 10x each leg
• Leg Swings (front/back, side/side) 10x each way, each leg

Part B2: Accelerated
• Small Straight-Leg Bounds 3x30m
• A-Skips 3x30m
• Big Straight-Leg Bounds 3x30m
• Skip for Height 3x30m
• Acceleration 3x30m

Part C1: Tech Drills: Dribbles
• 3x30m Ankle Dribbles
• 3x30m Calf Dribbles
• 3x30m Knee Dribbles

------------------------------------------------------------------

Power Tech WARMUP
Part A: In-Place Activation & Mobility
• Prisoner Squat 10x
• Backwards Lunges to knee drive 10x each leg
• Ankle, Knee, and Hip Circles 10x each way, each leg
• Sumo Squats 10x
• Side Lunges 10x each way
• Ham Stretch - Frog Squat 10x
• World's Greatest Stretch (lunge, elbow to ground, reach to the sky) 10x
each leg
• Quadruped (on hands on knees) Bent Knee Leg to Side (fire hydrants)
10x each leg
• Quadruped Bent Knee Kickups 10x each leg
• Quadruped Straight Leg to the Side 10x each leg
• Quadruped Opposite Arm/Leg Reach 10x each way
• Lying Abductor (outer thigh) 10x each leg
• Lying Adductor (inner thigh) 10x each leg
• Side Plank on Knee Clam Shell 10x each leg
• Single-Leg Glute-Bridge 10x each leg
• Inverted Cycles 20x, 10x each leg
• Inverted Scissors (front/back, side/side) 20x, 10x each leg
• Roll Forward/Back Hamstring Stretch (or do hurdle seat exchange) 10x,
5x each leg
• Eagles 20x, 10x each leg
• Scorpion 20x, 10x each leg
• Leg Swings (front/back, side/side) 10x each way, each leg

Part D: Hurdle Mobility Drills: Use 5-7 hurdles
• Hurdle Walkovers 3x5H
• Hurdle Walk Over Two, Back One 3x
• Hurdle Side Skips 3x each way
• Leg Swings 2x10 each way, each leg
• Hurdle Squat Under (7 hurdles) 3x each way

----------------------------------------------------------------

Speed & Strength Endurance WARMUP
Part A: In-Place Activation & Mobility
• Prisoner Squat 10x
• Backwards Lunges to knee drive 10x each leg
• Ankle, Knee, and Hip Circles 10x each way, each leg
• Sumo Squats 10x
• Side Lunges 10x each way
• Ham Stretch - Frog Squat 10x
• World's Greatest Stretch (lunge, elbow to ground, reach to the sky) 10x
each leg
• Quadruped (on hands on knees) Bent Knee Leg to Side (fire hydrants)
10x each leg
• Quadruped Bent Knee Kickups 10x each leg
• Quadruped Straight Leg to the Side 10x each leg
• Quadruped Opposite Arm/Leg Reach 10x each way
• Lying Abductor (outer thigh) 10x each leg
• Lying Adductor (inner thigh) 10x each leg
• Side Plank on Knee Clam Shell 10x each leg
• Single-Leg Glute-Bridge 10x each leg
• Inverted Cycles 20x, 10x each leg
• Inverted Scissors (front/back, side/side) 20x, 10x each leg
• Roll Forward/Back Hamstring Stretch (or do hurdle seat exchange) 10x,
5x each leg
• Eagles 20x, 10x each leg
• Scorpion 20x, 10x each leg
• Leg Swings (front/back, side/side) 10x each way, each leg

Part B1: General
• Jog Forward down, Backwards Run back 2x30m
• Side Shuffles w/arm swings over head down and back 2x30m each way
• Carioca down and back 2x30m each way
• Dynamic Stretches, 10m each: Knee Hugs, Figure 4 Stretch, Leg LIFT
(not kick), turn around, Variety of Lunge Stretches, Quad Stretch,
Hamstring Stretch (variation of choice)
• Skip with Arm Circles 1x30m, Backwards Skip and Backwards Arm
Circles, 1x30m
• Continuous A & C Skips down and back 2x30m
• A-Skips down and back 2x30m
• Strides/Accelerations from Standing Position 6x30m - Each acceleration increases in intensity from 50%-95%