Dynamic Warm-Up – Routine 1

 

For details of the exercises shown in this video, see below.

Dynamic Warm-Up Routine 1 Exercises

Order of Warm-Up Exercises

Depending upon your personal preference and the type of exercise session planned to follow the warm up, you can arrange these 12 exercises in an order of your own choice. As a rule of thumb it is often best to :

1)Use the “Heat then Stretch” approach Start with exercise(s) that increase overall body temperature first and then perform any dynamic stretching exercises when the body is relatively warm.

and/or

2)Use the “Inner to Outer” model Start with warm-up exercises that target the more central areas of the body first, then perform exercises which gradually move further toward the extremities e.g. a good example of this pattern might be to perform warm-ups for the hips, pelvis, waist and trunk before warm-ups for the knees or elbows, and then to perform warm-ups for the knees and elbows before warm-ups for the ankles and wrists (etc).

Stepping For more details see the Step Training page

Skipping / Pogo Bounce For more details see the Skipping page

Tyr Shoulder Stretch For more details see the Tyr Shoulder Stretch page

Lunge Walk This exercise can be performed while walking forward (as in the above video) or by repeating the “Lunge” position on the spot (alternating left and right).

Front Kick with (with straight leg)

see the videos here

This exercise can be performed either standing on the spot or while walking forward (stepping with each leg swing). Use the arm movement to help keep your spine upright. Fold the arms into the Hagl position (arms crossed in front of chest) then open the arms into the Tyr position (arms swinging / chopping downward to the sides of the body) as you swing your leg upward. Keep your “kicking” leg straight (this protects the knee against the danger of hyper-extension) and use the weight of the upward swing of your leg to stretch your posterior chain (especially the hamstrings).

Front Knee

This exercise can be performed either standing on the spot or while walking forward (stepping with each knee raise). With this exercise aim to bring the knee straight upward to waist height or above and aim to make contact with the palm of your hand – note : bring the knee up to touch the palm, NOT bring the palm down to reach the knee.

Cross Knee

This exercise can be performed either standing on the spot or while walking forward (stepping with each knee raise). With this exercise aim to bring the knee upward and across the body to waist height or above and aim to make contact with the palm of your opposite hand (i.e. left knee to right hand, right knee to left hand) – note : bring the knee up and across to touch the palm, NOT bring the palm down and across to reach the knee.

Long Knee

This exercise can be performed either standing on the spot or while walking forward (stepping with each knee raise). To perform the Long Knee, start with one foot in front of the other. Raise your rear knee and push it forwards and up (focussing on the forward motion more than the upward motion). Tilt the hips and pelvis forward while letting your upper body lean back slightly (the hip motion drives the knee). Use the motion of the arms to pull downward and assist in pushing the knee forward (think of grasping someone’s head and pulling it down to enable you to knee them in the face).

Trunk & Body Rotations

All movement comes from the waist and spine – the shoulders (and arms) and the legs (knees, ankles) follow the movement of the trunk i.e. the movement of the body is lead from the centre. Be careful to make sure you are not leading the movement with either the arms/staff or the legs – just let your limbs turn naturally to follow the movement of your core.

Yew Dynamic Side Stretch For more details see the Yew Stance Dynamic Side Stretch page

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