The Dynamic Warm-Up
By Brent Gallagher

The dynamic warm-up is critical to prepare the body for a successful workout or competition. This will allow for the core temperature to elevate, muscles to lengthen and help to mentally prepare the individual to perform their best. Also, you’ll turn on your nervous system, which will prepare your body to excel and decrease your chances of injury.

Plan to spend anywhere from 10 – 30 minutes depending on your conditioning, training phase and time available.

To gain the most benefit out of the dynamic warm-up, perform the movements barefoot. This will help strengthen the muscles of the feet, improve propioception and coordination.

Precede the dynamic warm-up with a 5-10 minute session on a foam roller by spending about 30-60 seconds per area of the body.

Dynamic Warm-Up Routine:

1. Movement:
1-2 sets     15-20 yards     Rest 15-30 seconds between
1. Walking Knee Hug
2. High Knees
3. Walking Quad Pull
4. Butt Kickers
5. Shuffle
6. Carioca
7. Frankenstein Walks or Skips
8. Skipping:
   1. Forward
   2. Backwards
   3. Sideways
9. Reverse Lunge
10. Lunge w/ Rotation
11. Lunge/ Elbow to instep
12. Over / Under the Fence
2. Stationary
1-2 sets     15-30 seconds or 20 repetitions
1. Leg Swings:
   1. Forward to Backward
   2. Side to Side
2. Inchworms
3. Spiderman’s
4. Quick Feet w/ Drop Squats
5. Lateral Lunge w/ Knee Tuck
6. Standing Y’s, T’s, L’s

By now, you’ve probably broke a light sweat and the body is feeling primed and ready to play like a champion.

One last thing before proceeding to your workout or competition:

Close your eyes, take a deep breath, visualize perfect execution and finishing like a champion