Dynamic Warm-up
(slow to fast and small R.O.M. to big R.O.M.)
(Stress dorsi flexion and good form with arms)
- Form jog
- Form march with a little more knee lift
- Baby skips
- Backward jog (easy) stress arm form
- Baby Butt kicks with dorsi flexion
- 1-2-33333’s March High knee hold on 3
- Floating side shuffle arms too
- Light Kareoka
- “A” skip
- Butt kicks
- MC Hammer (half /half switch sides)
- Kareoka with knee drive emphasized
- Quick leg left leg
- Quick leg right leg
- Alternating quick leg
- Fast feet and arms Little R.O.M. (half distance/jog)
- Fast feet (high knees) and arms Big range of motion (half distance/jog)
- 10 bunny hops and jog
- 10 high hops then jog
- Grouchos or Orangutan walk
- feet together hanging accelerations
- feet staggered hanging accelerations
- 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.