Dynamic warmup.
Get a sweat going, activate your muscles, and prep your nervous system with this 10 minute dynamic warmup before every workout. Listed below the video are the exercises, as well as the time/length/reps that should be done!
Dynamic Warmup (Note: the width--sideline to sideline--of a high school court is 50ft.). So, when the length is 50 feet, just go from sideline to sideline.
Light skips forward (50 feet)
Light skips backward (50 feet)
Lateral slides (50 feet & back)
Hamstring scoops (50 feet)
Single Leg RDL (50 feet)
Quad Stretches (50 feet)
Hip Flexor Lunges (50 feet)
Diagonal Lunges (50 feet)
Glute pulls (25 feet)
Shin pulls (25 feet)
Groin A-Skips (25 feet)
Backwards Groin A-Skips (25 feet)
Side Lunges (6 each way, stationary)
Dynamic Hurdles Forward (25 feet)
Dynamic Hurdles Backwards (25 feet)
Wall Calf Stretch (6 each way--hold for 3 sec.--stationary)
Bodyweight Squats (10)
50 Foot Sprint Buildups (60%, then 75%, then 90%, then 100%)
Light skips forward (50 feet)
Light skips backward (50 feet)
Lateral slides (50 feet & back)
Hamstring scoops (50 feet)
Single Leg RDL (50 feet)
Quad Stretches (50 feet)
Hip Flexor Lunges (50 feet)
Diagonal Lunges (50 feet)
Glute pulls (25 feet)
Shin pulls (25 feet)
Groin A-Skips (25 feet)
Backwards Groin A-Skips (25 feet)
Side Lunges (6 each way, stationary)
Dynamic Hurdles Forward (25 feet)
Dynamic Hurdles Backwards (25 feet)
Wall Calf Stretch (6 each way--hold for 3 sec.--stationary)
Bodyweight Squats (10)
50 Foot Sprint Buildups (60%, then 75%, then 90%, then 100%)
