These videos show you how to do dynamic warm-ups before participating in athletics.
Disclaimer – Before you do any of these exercises or any other, make sure to consult your doctor or physical therapist.
Heel Walk
- Important: Stand straight up with a good posture.
- Lift your toes off the ground.
- For 40-50 feet, continue walking on your heels.
Toe Walk
- Important: Stand straight up with a good posture.
- Lift your heels off the ground by 3-5 inches
- For 40-50 feet, walk on your toes.
Knee Hugs
- Important: Stand straight up with a good posture.
- Grab your left knee and pull it up with both your hands.
- For a few seconds, hold the position.
- Step forward, let go of your left leg and move to the right.
- Repeat this process 15-20 times per side.
Dynamic Hamstring Stretch
- Keep your legs together, and your arms outstretched.
- Slowly kick your thigh and straighten one’s leg by stepping.
- Begin by touching your toes to your hands, while keeping your knee straight. Then walk forward.
- This process can be repeated 10 times per side.
- It is important to keep your posture straight throughout the exercise.
Lunge with Rotation
- Stand straight with your shoulders back and feet shoulder-width apart.
- Move forward with your right foot, extending your leg and forming a half-kneeling position.
- Keep your spine straight and keep your core muscles engaged.
- As illustrated, you will need to hold that position while rotating your left shoulder and upper body towards the right.
- Remain upright and move forward.
- Next, extend your left foot and lunge forward.
- As shown, rotate your right shoulder and upper body to the left. Keep a straight, healthy posture.
- Remain upright and continue to move forward.
- This process can be repeated 10 times per side.
Power Skips
- Start with your feet shoulder width apart, your chest out and your shoulders back.
- One knee should be lifted as high as you can in a skipping motion.
- Keep your elbow at a 90 degree angle and lift the opposite hand up as illustrated.
- Place your foot on the ball of the foot, then repeat the skipping motion with the other leg and arm.
- This exercise can be repeated approximately 5 times on each side, and 2-3 times more.