DYNAMIC WARM UP

PLEASE NOTE ALL SESSIONS UNDERTAKEN SHOULD BE PROPERLY SUPPORTED AND SUPERVISED BY A COMPETANT ADULT

Use a flat safe area preferably grass or Astroturf or suitable indoor surface. Please ensure suitable footwear is used during the warm up preferably whatever will be used in the actual game/training.

The dynamic warm up has been divided into 3 phases, intensity must be adjusted to age and ability.

Mark an area of approx 30 meters in total with 5m end areas and a central 20m working area, width will depend on number of players involved. allow at least 3 meters per player

Jog 20 m and return

Low skip 20 m and return

Sideways run (don’t clip feet) 20 m and return still facing the same direction

Backwards pedal jog forwards 5m from end line turn and continue backward for 20m go beyond the end line for 5m then change direction run forward again for 5m then backwards to the end line keep nose over toes

Bounding Bound forwards ensuring good extension of ankle knee and hip and good coordinated arm action with good backward arm drive

High knees 20m concentrate on good technique not speed over the ground ensure good arm action

Backwards run start jogging forwards for 5 yards then turn and continue backwards pushing heel back each time ensuring good arm action imagine you have been filmed running and somebody is showing it backwards go beyond the 20m line then repeat-this is a great exercise for activating the hamstrings!

High skip 20m forwards then return backwards concentrate on good technique and coordination

(end of section 1 dynamic warm up)

Forward walking lunge 20m

Backward walking lunge 20m

Elephant steps 20m

Spiderman 20m

Inchworm 10m (this is quite a strenous exercise!)

Straight leg march 20m and return

Carioca/Step behind 20m and return

Walking knee tuck 20m and return

Leg cradle 20m and return

Detailed explanation of the above exercises

1. Forward Walking Lunge - Clasp your hands behind your head. Take a LONG Step forward and then drop to a lunge position. Do not allow the knee of the forward leg to drift forward of the toes; the back knee should be just off the floor. The head is up and the back is arched and the torso should be UPRIGHT NOT FALLING FORWARD. Pause for a count at the bottom position and repeat with the opposite leg, progressing forward with each step.

2. Backward Walking Lunge - Same as forward walking lunge only backward.

3. Lunge Walk with Hamstring (Elephant Steps) - With the hands at the side, step forward and then drop to the lunge position. Do not allow the knee of the forward leg to drift forward of the toes; the back knee should be just off the floor. At the bottom position place both palms on the floor with the fingers pointing forward and straighten the front leg as far as possible without losing contact with the ground. Pause for a count in this position and repeat with the opposite leg, progressing forward with each step.

4. Spiderman – Begin in a prone position with the right hand underneath the body at waist level and the right leg just to the outside of the right hand. The left arm should be supporting the body and fully extended in front of the body, while the left leg is extended behind the body. Move the right hand forward to a fully extended position in front of the body, while simultaneously bringing the left leg forward and to just outside the left arm, which has not moved from its initial position. Repeat with the opposite arm and leg progressing forward with each move.

5. Inch-Worm – Begin in a full push-up position with head up and back flat. Slowly tip-toe your legs between your hands. The legs should be kept straight throughout the movement. At the top of the movement, walk your hands forward until you reach the starting position and repeat. Try to inch the feet farther forward, either through your hands or to your hands with each step.

6. Inverted Toe Touch – Begin in a standing position and by bending at the waist, touch your right foot with your right hand, while simultaneously allowing your left foot to rock behind the body to waist level. Repeat for the other arm and leg and be sure to keep the back flat and head up.

7. Straight-Leg March – While standing, extend your arms out in front of the body at eye level. Begin marching forward by kicking your right foot to your hands and then repeat with the other leg, progressing in a forward manner.

8. Carioca Step Behind – Begin by performing an extra long right or left leg carioca step. From this position drop your body to a comfortable depth (just above the floor is ideal). Push yourself back to standing and repeat with the other leg, progressing in a forward many. Keep your chest up and back flat throughout the exercise.

9. Walking Knee Tuck – Step forward with the left leg and then, using your hands to assist you, squeeze the right knee up and to the chest. Pause for a count, then step with the right leg and repeat the action with the left leg. Try to pull the knee slightly higher each repetition.

10. Leg Cradle – While walking, grasp your leg by the ankle and foot and gently lift the foot and ankle toward groin area. Repeat with the other leg, progressing in a forward manner

(end of section 2 dynamic warm up)

(choose 2 out of 4 exercises per session) (reps age and ability dependant)

Jump squats 5-10 reps

Tuck jumps 5-10 reps

Skaters lateral jumps 5-10 reps

Burpees 5-10 reps

Detailed explanation of the exercises

Jump Squat-drop into squat explode up land with ankles and knees bent then repeat

Tuck jump-explode up tuck knees into chest land as above then repeat immediately

Skaters-Push off laterally with 1 leg as far as possible then push back with the other leg and repeat

Burpees -drop to the floor kick the legs back behind you as far as possible into a press up type position then draw them back to below the shoulder then jump up as high as possible vertically and repeat

This is the end of the dynamic warm up and time for players to take on some fluids before embarking on the sports specific drills or games

CONGRATULATIONS YOU ARE PREPARED TO PLAY!!

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