DYNAMIC WARMUPS WILL BE DONE BEFORE MOST IF NOT ALL WORKOUTS. MODIFY TO USE ON RACEDAY.
A warm-up should do more than just raise the temperature in the muscles by increasing circulation. The warm-up must completely prepare all of the muscle groups to do a quality workout. Everything that we do in a workout, including the warm-up and cool-down should be specific to training the phycological variables involved in improving one's fitness level and ability to compete.
COMPLETE IN THE FOLLOWING ORDER TO WARM-UP PROPERLY, 15-30 MINUTES
The following are to be done barefoot when on the infield weather permitting
Crazy feet x 10 yards
Quick step walking action with ankle over ankle 10 sec x 6
Quick step running action with ankle over ankle 10 sec x 6
Quick step running action with ankle over ankle then 10 sec ankle over knee for 20 sec
Running drill in-place
Single legged hops
Kareoke with high knee
Squat hops (strength)
The following to be done with shoes on
Hamstring leg swings
Hip leg swings
And now you are ready to start your workout!