Warm Up Routines

General Warm Ups:

 

Sprinters & Jumpers

Warm Up Jog:
800 meter jog – 2 laps
20 meters Drills:
Down  Back
Jog down, kick both legs, Backpedal back
Side strides down Side strides back
Knee hugs down Ankle hugs back
Frankenstein kicks down Grab one foot bend down and touch other foot back
Dead leg right leg down Dead leg left leg back
A-Walk Down A Skip Back
B-Skip Down High Skip Back
Toe over Ankle Down Toe over Calf Back
Toe over Knee Down High Knees Back
High Knees & Snap Down Egg Shells’ Back
Toe Walks – Arms Forward Ankle walks – Arms Back
Pigeon Walks – Alt. Arms Duck Walks – Alt. Arms (reversed)
20 meter Pop Drills  x4 (each 5 meters)
Down  Back
Pop up x3 Pop up x3
Arch Jumps Arch Jumps
Scissor kicks Scissor kicks
In & Outs (Straight – Curve – Straight – Curve)
Lap 1: Stride – Jumping Jacks – Power Skips – Jumping Jacks
Lap 2: Stride – Carioca – Backwards Run – Carioca
Lap 3: Stride – Jog – Stride – Jog

 

THROWERS

Warm Up Jog:
400 meter jog – 1 lap
20 meters Drills:
Down  Back
Jog down, kick both legs, Backpedal back
Side strides down Side strides back
Knee hugs down Ankle hugs back
Frankenstein kicks down Grab one foot bend down and touch other foot back
Dead leg right leg down Dead leg left leg back
A-Walk Down A Skip Back
B-Skip Down High Skip Back
Toe Walks – Arms Forward Ankle walks – Arms Back
Pigeon Walks – Alt. Arms Duck Walks – Alt. Arms (reversed)
30 meter Lateral Drills 
Down  Back
Jumping  Jacks Jumping  Jacks
Carioca Carioca
Carioca with a Hop Carioca with a Hop