Dynamic Warm-Up
Purpose:
I use this warm-up progression to prepare my athletes for athletic competition. The direct purpose of using a functional and effective warm-up progression is to warm-up the athlete’s muscles before strenuous exercise during drills. I also want to have their blood flow and heart rate raised to the levels needed to sustain proper blood flow needed to supply the muscles needed during athletic competition.
Drills:
High Knees
Player is positioned on a line marker facing forward. Within a 5 yard space, player will do a progression of high knee drives. Player will alternate forcefully driving their knees up toward their chest in a running motion. Maximum repetitions should be completed through 5 yards.
High Knee Pull
Player is positioned on a line marker facing forward. Within a 5 yard space, player will do a progression of high knee pull stretches. Player will alternate pulling their knees up toward their chest, reaching with their arms and pulling their knee high to their chest. This stretch is used to stretch the player’s hamstrings, lower back, glutes and hip extensors. This stretch is dynamic in nature with the purpose of incorporating movement into the stretch in keeping the player’s blood flowing to the muscle being used.
Butt Kick Progression
Player is positioned on a line marker facing forward. Within a 5 yard space, player will do a progression of butt kick drives. Player will alternate forcefully driving their heels back toward their butt in a running motion. Maximum repetitions should be completed through 5 yards.
Butt Kick Pull
Player is positioned on a line marker facing forward. Within a 5 yard space, player will do a progression of butt kick pull stretches. Player will alternate pulling their heels back toward their butts, reaching with their arms and pulling their ankles back towards their butts. This stretch is used to stretch the player’s quadriceps, abdominals and hip flexors. This stretch is dynamic in nature with the purpose of incorporating movement into the stretch in keeping the player’s blood flowing to the muscle being used.
Lateral Shuffle
Player is positioned on a line marker facing forward laterally. Within a 5 yard space, player will do a progression of lateral shuffles. Player will shuffle their feet independently through the progression stopping at one 5 yard marker and continue to shuffle in the opposite direction back to the starting point of the drill. Maximum repetitions should be completed through 10 yard total distance.
Lateral Lunge
Player is positioned on a line marker facing forward laterally. Within a 5 yard space, player will do a progression of lateral lunge stretches. Player will step laterally bending their front leg and keeping their rear leg straight. Player will continue to step laterally with their front leg and stretch each side independently. This stretch is used to stretch the player’s quadriceps, hamstrings, hip adductors and hip abductors. This stretch is dynamic in nature with the purpose of incorporating movement into the stretch in keeping the player’s blood flowing to the muscle being used.
Tin Soldiers
Player is positioned on a line marker facing forward. Within a 5 yard space, player will do a progression of leg drives called tin soldiers. Player will alternate forcefully driving, from the hip, their toes up toward their outstretched hand in front of them keeping their legs straight throughout the motion. Maximum repetitions should be completed through 5 yards.
Front Lunge
Player is positioned on a line marker facing forward. Within a 5 yard space, player will do a progression of forward lunge stretches. Player will alternate stepping forward bending both legs and stretching in a stride stance. This stretch is used to stretch the player’s quadriceps, hamstrings, abdominals and hip flexors. This stretch is dynamic in nature with the purpose of incorporating movement into the stretch in keeping the player’s blood flowing to the muscle being used.
Reverse Lunge
Player is positioned on a line marker facing forward. Within a 5 yard space, player will do a progression of reverse lunge stretches. Player will alternate stepping backwards bending both legs and stretching in a stride stance. This stretch is used to stretch the player’s quadriceps, hamstrings, abdominals and hip flexors. This stretch is dynamic in nature with the purpose of incorporating movement into the stretch in keeping the player’s blood flowing to the muscle being used.
Tags: coach, coaching, defense, defensive line, dynamic warm up, football, football done right, front lunge, high knee pull, high knees, lateral lunge, lateral shuffle, reverse lunge, strategy, teach, tin soldiers
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