Jogging with Arm Circles – Dynamic Warm Up WU-1
Purpose |
• Warm up the body • Improve flexibility in the shoulders, chest and upper back
|
this exercise so that you travel back and forth across the court two times.
Side Steps with Arm Crosses – Dynamic Warm Up WU-2
Purpose |
• Warm up the body • Improve flexibility in the shoulders, chest and upper back
|
|
Carioca Drill – Dynamic Warm Up WU-3
Purpose |
The carioca drill is a cross-stepping movement that propels the body laterally and will help: • Improve lateral movement, agility and footwork
|
|
Stage |
Action |
|
1 |
In the athletic position, push off with the left foot and bring it towards the right foot. |
|
2 |
While maintaining balance, cross the left foot behind the right foot and plant it on the ground. |
|
3 |
Move the right foot laterally so you return to the athletic position. |
|
4 |
While maintaining balance, cross the left foot in front of the right foot and plant it on the ground. |
|
5 |
Move the right foot laterally so you return to the athletic position. |
|
6 |
Reverse the steps to perform this drill while moving to the left. |
Duration |
Have players perform this exercise from double sideline to doubles sideline two times to the right and two times to the left |
Knee Hug Lunge – Dynamic Warm Up WU-4
Purpose |
• Warm up the body • Improve strength in the hip and knee • Improve dynamic balance • Improve flexibility in the hamstrings, lower back and hip flexors
|
Exercise Technique |
Step |
Action |
Preparation |
Start at the doubles sideline facing into (across) the court. |
Performing the Exercise |
Lift the knee and pull the knee with the arms towards the chest. |
At the same time, contract the calf of the leg on the ground, going up on your toes and lifting the body up. |
|
Release the leg and take a large step forwards directly into a lunge/hip flexor stretch position. |
|
Maintain good upper body posture and hold this position for 2-3 seconds. |
|
Stand up, driving upward using the muscles in the forward leg, and repeat the movement with the other leg. |
|
Duration |
Continue this pattern, alternating right and left legs, across the court to the other doubles sideline. |
Inverted Hamstring – Dynamic Warm Up WU-5
Purpose |
• Warm up the body • Improve strength in the legs and core • Improve flexibility in the hamstrings • Improve dynamic balance
|
Exercise Technique |
Step |
Action |
Preparation |
Start at the doubles sideline facing out from the court. |
Performing the Exercise |
Stand on one leg and bend at the waist. Keep the leg on the ground slightly bent. |
Bend forward at the waist until a slight stretch is felt in the hamstrings of the leg that is on the ground. |
|
Keep the back flat and avoid twisting. The leg off the ground should follow the line of the body. |
|
Hold this position for 2-3 seconds. |
|
Return to the starting position, but step back slightly when you put the foot down. |
|
Duration |
Repeat with the other leg and gradually walk across the court to the other doubles sideline. |
Backwards Lunge with a Twist – Dynamic Warm Up WU-6
Purpose |
• Warm up the body • Improve strength in the legs and core • Improve flexibility in the hip flexor muscles • Improve dynamic balance
|
Exercise Technique |
Step |
Action |
Preparation |
Start at the doubles sideline facing out from the court. |
Performing the Exercise |
Take a large step backwards with the right leg into a lunge position. |
Gently twist the torso to the left and reach for the right heel with the left hand. |
|
Return the torso to a position of good posture in the lunge position. |
|
Stand up by driving using primarily the muscles in the front leg and repeat, stepping backwards with the left leg and progress across the court. |
|
Duration |
Perform this exercise 1x across the court. |
Leg Cradle – Dynamic Warm Up WU-7
Purpose |
• Warm up the body • Improve flexibility in the muscles of the groin and hips • Improve dynamic balance
|
Exercise Technique |
Step |
Action |
Preparation |
Start at the doubles sideline facing into (across) the court. |
Performing the Exercise |
While on one leg, lift the other leg and with the assistance of both hands, turn the knee outwards while lifting at the ankle. |
Cradle the leg at the knee and at the ankle. Do not grab the foot if you can help it. |
|
At the same time, contract the calf of the leg on the ground, lifting the body up |
|
Release the leg, step forward and repeat on the other leg making your away to the other doubles sideline. |
|
Duration |
Perform this exercise 1x across the court. |
Straight Leg March – Dynamic Warm Up WU-8
Purpose |
• Warm up the body • Improve flexibility in the hamstrings, gluteal and lower back muscles • Improve dynamic balance
|
Exercise Technique |
Step |
Action |
Preparation |
Start at the doubles sideline facing into (across) the court. |
Performing the Exercise |
Swing one leg forward until a slight stretch is felt in the hamstrings. Try to touch the foot with the opposite hand. |
As soon as the stretch is felt, pull the leg back down to the ground, contracting the gluteals (butt muscles). |
|
The foot should contact the ground forcefully on the front part of the foot. |
|
Maintain good posture throughout the exercise. |
|
Repeat with the other leg, making your way across the court. |
|
Duration |
Perform this exercise 1x across the width of the court. |
Variations |
• Perform the same exercise as a skip instead of a march – when skipping, each foot should contact the ground two times before the other foot.
|
Lateral Lunge – Dynamic Warm Up WU-9
Purpose |
• Warm up the body • Improve flexibility in the groin muscles • Improve strength in the legs and core • Improve dynamic balance
|
Exercise Technique |
Step |
Action |
Preparation |
Start at the doubles sideline facing the net and get into an athletic stance – hips down and good posture. |
Performing the Exercise |
Take a large step sideways into the court. |
Bend the knee of the leg in the court, keep the other leg straight. |
|
Lower the body until a slight stretch is felt in the groin. Hold this position for 2-3 seconds. |
|
Return to an athletic stance by bringing the trailing, “straight leg”, back under the body. |
|
Repeat this movement across the court to the other doubles sideline. |
|
Duration |
Perform this exercise 1 x across the court in each direction. |
Trunk Rotations – Dynamic Warm Up WU-10
Purpose |
• Warm up the body • Improve strength in the legs and core • Improve flexibility in the core and shoulders
|
Exercise Technique |
Step |
Action |
Preparation |
Standing in one spot, spread the feet and establish a good base of support. |
Performing the Exercise |
Bring the arms up to shoulder height and gently rotate the torso to one side and then the other. |
Gradually lower the body by bending the knees and pivoting on the balls of the feet as you rotate from side to side. |
|
Duration |
Perform about 15-20 twists in each direction, or for about 30 seconds. |
Backwards Step Overs – Dynamic Warm Up WU-11
Purpose |
• Warm up the body • Improve flexibility and active range of motion in the hips • Improve dynamic balance • Improve strength in the muscles around the hip
|
Exercise Technique |
Step |
Action |
Preparation |
Start at the doubles sideline facing out from the court. |
Performing the Exercise |
Lift a knee up. Rotate it at the hip outwards. |
Step backwards as if you are trying to clear a hurdle, and place the foot down so it is facing forwards. |
|
Repeat with the other leg and work your way across the court. |
|
Duration |
Perform this exercise from doubles sideline to doubles sideline. |
Arm Hugs – Dynamic Warm Up WU-12
Purpose |
• Warm up the body • Improve flexibility in the shoulders, chest and upper back
|
Exercise Technique |
Step |
Action |
Preparation |
Standing in one spot, spread the feet and establish a good base of support. |
Performing the Exercise |
Bring the arms up to shoulder height and hug yourself. |
Hold this position briefly. |
|
Then, open up the arms as wide as possible trying to “hug the world”. |
|
Repeat this movement pattern, gradually increasing the speed of the exercise. |
|
Duration |
Perform about 10-15 hugs, both ways, or do the exercise for about 30 seconds. |
Tags:
Replies to This Discussion
© 2024 Created by Mark / The Mayor. Powered by