Thursday, July 10, 2008

Warm Up Part 1 - Stationary Dynamic Stretches

Exercise 1: Prisoner Squat
Reps: 10 to cadence
Coaching points:
  • Feet shoulder width
  • back flat / butt back
  • Toes over knees
Exercise 2: Jumping Jack
Reps: 10 to cadence
Coaching points:
  • Stay on balls of feet
  • Full Range of Motion
  • Arms and Legs Straight
Exercise 3: Seal Jump
Reps: 10 to cadence
Coaching points:
  • Stretches shoulder forward
  • Stay on balls of feet
  • Arms and Legs Straight
Exercise 4: Pogo Jump - Quick
Reps: 10 sec. X 2 Quick Reps
  • Keep legs straight
  • Use arms with jump
Exercise 5: Pogo Jump - High
Reps: 10 sec. X 2
  • Long Air Time - High in Air
  • Keep legs straight
Exercise 6: Wide Outs
Reps: 10 sec. X 2
  • Start in quarter squat
  • Maintain athletic position
  • Hips stay at same height
Exercise 7: Gate Swing
Reps: 10 to cadence
Coaching points:
  • Start in squat position
  • Hands on knees
  • Widen and sink hips into deep groin stretch
  • Keep all weight on the balls of feet
Exercise 8: Scissor Jump
Reps: 10 to cadence
Coaching points:
  • Start in running position
  • Keep arms locked at 90 degrees
  • Jump and switch feet
  • Sink into a stretch and repeat
  • Keep chest tall at all times

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