Dynamic Warmup Routines

    Posted In: Flexibility

        • Member
          wisconman on June 2, 2007 at 9:15 pm #13109

          I thought it would be cool if we all shared our dynamic warmups and compared/contrasted them. I was also thinking about changing mine week to week so I don't get stale. Here is the one I have been using for a while:

          (Over 30-40 meters)
          Slow Acceleration run down and back
          Skipping forward with arm spins forward, arm spins back
          Skipping forward with exaggerated arm motion
          Skipping backward with high knees
          Skipping backward with butt kicks

          (Over 30-40 meters)
          Lateral Skipping down and back
          Karaoke down and back
          Running Butt kicks
          Running Backwards with long strides

          (Over 30-40 meters)
          High Knee Skips up and out forward
          High Knee Skips up and out backwards
          Straight leg skips forward
          straight leg skips backward

          (Over 30-40 meters)
          Jumping Jacks Forward 15 meter jog 15 meters
          Jumping Jacks With high knee to leg extensions clapping under each extended leg
          Skipping WIth Spins Clockwise/counterclockwise

          (Over 15 meters)
          Walk on Toes
          Walk on Heels
          Exaggerated heel-toe walk
          Walking pull Knee to Chest Stretch
          Walking Knee to elbow
          Walking High Kicks
          Walking Quad Stretch
          Crossover Jumping Jacks

          (Seven Each Leg)
          Lunges Forward
          Lunges Backwards
          Lunges Elbow to opposite Knee
          Side Lunges

          Then I do some Hurdle stuff, then I'm finished.
           

        • Participant
          utfootball4 on June 3, 2007 at 9:55 pm #65095

          is that your workout or warmup

        • Participant
          track400 on June 4, 2007 at 7:42 am #65096

          i like all the dynamic stuff you do, however i feel it is too long…..this shouldnt last more than 5-8 min after an active warm-up….30-40 meters is long, almost too long to keep proper form throughout entire series.  but all very good, i would just shorten it.

        • Member
          aussie800m on June 4, 2007 at 8:56 am #65097

          150m jog
          stretch calves (5-10sec ea)
          low knee skipping- 50m
          seated hamstring stretch (5-10sec ea)
          B skip – 50m
          Quads stretch(5-10sec ea)
          bum kicks – 50m
          Glutes stretch(5-10sec ea)
          tight skirts/Scissors – 50m
          Groin stretch(5-10sec ea)
          high knees- 50m
          leg swings(5-10 swings each leg)
          jog 50m
          Hip flexor(5-10 secs ea)
          jog 50m
          Run through 50% (estimated)- 50m
          jog 50m
          Run through 65% (estimated)- 50m
          jog 50m
          Run through 80% (estimated)- 100m

                            Total: 800m

        • Member
          wisconman on June 5, 2007 at 9:44 pm #65098

          i like all the dynamic stuff you do, however i feel it is too long…..this shouldnt last more than 5-8 min after an active warm-up….30-40 meters is long, almost too long to keep proper form throughout entire series.  but all very good, i would just shorten it.

          I kind of use the skips etc. as the active warmup, then the lunges as the dynamic stretching, what do you use as your active warmup? Or do you just use a shorter distance?

        • Participant
          gin2312002 on June 5, 2007 at 11:55 pm #65099

          [quote author="track400" date="1180923182"]
          i like all the dynamic stuff you do, however i feel it is too long…..this shouldnt last more than 5-8 min after an active warm-up….30-40 meters is long, almost too long to keep proper form throughout entire series.  but all very good, i would just shorten it.

          I kind of use the skips etc. as the active warmup, then the lunges as the dynamic stretching, what do you use as your active warmup? Or do you just use a shorter distance?
          [/quote]

          thas alotta shyt..how long dat take?..like 45 min to an hour?

        • Participant
          track400 on June 6, 2007 at 4:51 am #65100

          wisco, we do a couple of laps as our active warm-up….get the blood flowing and ready for the dynamic.  then yeah our entire dynamic is shorter, we try to our dynamic done in approx. 5-10 minutes depending on what workout we are doing.

        • Member
          wisconman on June 6, 2007 at 9:34 am #65101

          It usually takes me about 15 minutes to do my entire warmup excluding the hurdles. I've heard so much bad about jogging laps that I am hesitant to do it, So maybe I'll cut the distance for all the skips in half and just do that, try to be more explosive…

        • Participant
          track400 on June 7, 2007 at 8:03 am #65102

          that sounds like a good plan, maybe if you do the laps barefoot strengthen the foot and lower legs.

        • Member
          wisconman on June 7, 2007 at 9:09 pm #65103

          I already do the warmup barefoot on the field, what is so essential about the laps? I'm usually sweating by the time the warmup is over, and I've never had a leg injury from running. 

        • Participant
          track400 on June 8, 2007 at 11:06 am #65104

          we do it for prevention, none of my kids or myself have ever had leg problems….but better safe than sorry!!  what are you preparing for?

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