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PURPOSE OF A DYNAMIC WARMUP
PURPOSE OF A DYNAMIC WARMUP
#1
Get warm
Start with moderate-intensity activity to gradually raise heart rate, increase muscle temperature and improve range of motion
#2
Get loose
Then move to dynamic stretching, activating muscles through large range of motion, gaining better sense of balance and developing body control
#3
Get fired up
End on higher-intensity drills that activate the nervous system, prepares the body to sprint and react quickly
DYNAMIC WARM-UP
DYNAMIC WARM-UP
Duration
10-15 mins
Equipment
None
Setup
Players line up along a foul line and do each exercise to a set distance (60 ft)
Complete all 5 phases below for most effective dynamic warm-up!
Phase 1: Select 4-5 exercises
Phase 1: Select 4-5 exercises
Goal is to raise the bodies core temperature and increase the heart rate.
Light Jog
2 lengths
Start slow!
Backwards Jog
2 length
Skipping + Arm Circles
2 lengths
Alternate directions of arm circles
Karaoke
1 length each direction
Focus on keeping your upper body and head stable
Side Shuffles
1 length each direction
Alternating Shuffles
2 lengths
High Knees/Butt Kicks
1 length each
Straight Leg Kicks
2 lengths
Phase 2: Select 3-4 exercises
Phase 2: Select 3-4 exercises
Aims to activate and mobilize your muscles, nerves and joints of the lower body.
Hamstring Sweeps
1 length
Side Lunge
1 length
Quad Stretch
and Reach
1 length
Straight Leg Lunge and Twist
1 length
Knee to Chest
1 length
Cradle Stretch
1 length
Externally Rotated Deep Squats
1 length
Toe and Heel Walking
1 length each
Phase 3: Select 1-2 exercises
Phase 3: Select 1-2 exercises
Aims to activate and mobilize your muscles, nerves and joints of the upper body.
Thread the Needle
5-8 per side
Windmill
5-8 per side
Arm Circles
8-10 per direction
Can start with small circles and gradually get bigger
Wall Slides
8-10 reps
Slowly!
Phase 4: Select 1 focus set per practice
Phase 4: Select 1 focus set per practice
Focuses on a certain aspect of strength training to help develop your athletes.
Mobility Focus
Mobility Focus
Inchworm
1 length
Duck Walks
2 lengths
Especially great for catcher's!
90/90 Hip Mobility
6-10 reps
Stability Focus
Stability Focus
Bird Dog
6-10 reps per side
Bear Crawls
1 length
Progression: try going backwards or side to side
Single Leg Athletic Stance
30 seconds
Progression: close your eyes!
Power Focus
Power Focus
Ankle Hops
2 lengths
Start with forwards, progress to backwards and side to side
Skater Bounds
1 length
Start slow and ensure balance, progress by adding distance to each bound
Broad Jumps
6-10 reps
Start slow and ensure balance, make it a competition to see who can get the furthest in a certain number of jumps!
Agility Focus
Agility Focus
Double Leg Lateral Hops
1 length
Repetitive Lateral Shuffle
3 per direction x 2-4 times
Lateral Shuffle to Sprint
2 per side
Phase 5: Choose as many as you'd like - these are for fun!
Phase 5: Choose as many as you'd like - these are for fun!
Aims to prepare you mentally and physically and add in a fun component of competing! Set a time limit or objective for athletes to complete.
Tennis Ball Drop
Reaction Races
CC4815C369BC774D85DF05B3209412B0_video_dashinit.mp4Partner Mirroring
Shoe Challenge!
Set a time limit and let your athletes try to see who can complete it!
Partner Relay Races
The Chain Races
Rubiks Cube
Tic Tac Toe Competition
Chase Starts Sprints
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