Dynamic Warm-up 6/10/2014

We do this rotation 2-3 times depending on the warm-up activity. The general flow is bottom of the body working up.

As a group, start on the End Line and progress toward the 18. All items are done 4 times (split 2 and 2 left/right). At the end of the stretch, sprint the remaining distance to the 18 and jog back. As a group, start the next excercise.

1. Rotate Ankles 
2. Toe Grabs/Toe Point 
3. Calf Hops with Headers
4. Long Lunges, high reach with each arm
5. Side Lunges
6. Squeeze knee to chest & "Open & Close the door"
7. Quads lunges 
8. Hip balance
9. Partner Leg Swings
10. 4x ____ Plank Climbers & Push-ups

Details:

1 - Rotate Ankles four times in each direction, right and left
2 - Bend at hips, keep quads parallel, but bend one knee (not the other), Pull up on the toe Four Count. Let go and push toe flat on the ground and lean away (Point to away from you). Couple steps between stretches.
3 - Two foot leap heading left/right/forward/backward
4 - Slow long steps, bring trailing knee to the ground. Work one elbow to the ground while the other arm reaches up. Then switch arms, then push back to standing. Do two with each leg
5 - Face sideline, extend out to Right side, squat down to right leg, push back to standing, Pivot 180 degrees. squat down to left leg and back up.  Repeat 2x each.
6 - March pulling knee to chest. Then stretch the knee to the side and back to the ground 1/2 the distance. Then pull knee up from side, squeeze to chest and down (alternate legs)
7 - Step right foot forward. Left knee to ground. Grab left ankle, Stretch quad by lowering hip toward ground.
8 - Hip Balance. Point hands in the air like a pencil. Bend at the waist lifting one leg keeping it straight and in line with your hands until you've made a "T". Hold for 2 count. Continue to bend both hands down to touch your toes. Two count. Left arm up for two count (and down) then right hand up for two count. Then return to standing. Do twice for each leg.
9 - partner Leg Swings 2 forward and back with each leg - 2 side to side with each leg. Look, Hold each others right shoulder while swinging the left leg, hold the others left should while swinging the right leg. That way you won't kick each other.
10 - 4x ___ - The blank is the week we are on. We are starting on 5. So we need to do (1) 5 Plank mountain climbers, (2) 5 regular push-ups, (3) 5 diamond push-ups, and (4) 5 wide push-ups. (Next week we fill in the blank with 6).