General Dynamic Warm-Up: Boise Physical Therapy @ State Street

Set up athletes in line with a cone. Place another cone 15 yards in front of the first cone. This is the reference point for athletes. Ideally, yard lines are used for quick measurement.

Each exercise is done from the starting cone to the reference cone. Athletes then line up at the reference cone and return to the starting cone. This is one repetition.

With the below exercises (see PDF for example images), anytime an athlete is on one leg, emphasize a straight support leg, rise up on toes, good body control/balance with strong gluteus and calf contractions. All jumps are to be performed with focus on soft landing on balls of feet, slight bend in knees, tight core, proper arm mechanics, and eyes up with good body control. Ensure the knees land in line with the foot and hips, avoiding a valgus angle (knee falling inward).

1. Forward Jog/Back Pedal

On command, athletes will jog to the reference cone. Athletes will then back pedal back to the starting cone.

• Complete 1 repetition

2. Skip with Arm Swing/A Skip

On command, athletes will skip while swing his or her arms horizontally across the chest to reference cone. Athletes will then turn around and A skip back to the starting cone. An A skip is a high knee skip.

• Complete 1 repetition

3. Lateral Shuffle

On command, athletes will perform a lateral shuffle to reference cone, and, facing in the same direction, shuffle back to the starting cone. Emphasis should be placed on staying low (buttock down, head up) while quickly shuffling the feet laterally.

• Complete 1 repetition

4. Carioca with Hip Drive

On command, athletes will carioca to reference cone, and, facing in the same direction, carioca back to the starting cone. This is similar to the carioca, except athletes perform a lateral high knee, driving the forward leg up and over. Regular carioca can be used until proper technique is demonstrated.

• Complete 1 repetition

5. High Knees

On command, athletes will perform high knees to reference cone and back to the starting cone. Make sure athletes keeps adequate dorsiflexion (knee up/toes up), arm mechanics, and tight core during this exercise.

• Complete 1 repetition

6. Back Jog

On command, athletes will run backwards to reference cone and run backwards to the starting cone. Emphasis is placed on reaching back with lead foot and completing a proper run gait.

• Complete 1 repetition

7. Lateral High Knees

On command, athletes will perform lateral high knees to reference cone and back to the starting cone. Make sure athletes keeps adequate dorsiflexion (knee up/toes up), arm mechanics, and tight core during this exercise.

• Complete 1 repetition

8. Walking Lunges

On command, athletes will lunge towards the reference cone (opposite arm to leg, knee behind toe) and back to starting cone. Maintain tight core, head up.

• Complete 1 repetition