This is an efficient method of getting the body ready for vigorous athletic play. This warm up procedure encompasses dynamic movements that functionally stretch important soft fissues ,while priming the body's central nervous system, increasing tissue and core temperature, stimulating balance and proprioception and facilitating general movement patterns that ultimately enhance movement efficiency, power and economy.

Repeating this type of warm up procedure 2 to 3 times per week on a regular basis prior to a vigorous training session will ultimately lead to a higher state of athleticism and body control that is critical for excellence in sport performance.

     --Warm up with light aerobic activity for 10 minutes
     --To be completed 3 days per week
     --Repeat each exercise 2 times for 10 meters each
     --Primary Goal is to do each movement perfectly and in alignment

Knee Grabs--knee and hip mobility
Come up high on toes, pull knee to chest, alternating legs, stay tall, land in straight line, cock toe up, not down.

Prisoner Walks--hip mobility
With hands together on the head, take a step forward, bend the knee, bring right leg up to waist level, drop toe to ground and bring bended knee up and swing right leg out to side while keeping the shoulders square and don't turn the hips. In same motion while leg is coming down, step with the same leg, bring opposite leg up and repeat.

Russian Kicks--Dynamic hamstring flexibility
Arms out straight and out to the side, reach to toe as leg is kicked up and straight--don't bend knee, keep back straight while twisting to reach the toe, each arm swings back.

Dyno Walks--dynamic and proprioceptive ability
Start standing tall, take a step with left foot and with right hand, slowly bend down to touch near the foot with right leg coming off ground and extend straight out;come back up to tall posiiton while taking another step with right foot and continue the process of touching the toe with left hand and right leg extends straight out behind you.

Toe Touches--Sacrum and active hamstring flexibility
Take a step with right foot and then left foot comes together, slowly bend over, locking knees, and reach to touch the toes. With good rhythm, step with opposite foot and bend to touch toes; continue forward with goal of gradually bending further with each step, hands going farther down.

Over and Under the Hurdle--hip mobility
Standing tall, step to the right high over a pretend hurdle, Once over it with right leg, bring theother leg over the same hurdle but do not let the feet cross. Feet must be straight ahead and landing perfectly in alighment; next, step again to the right, drop your butt and the hips low and pretend to step under and through the hurdle. Do not let the feet cross.

Toe Flickers--ankle linear mobility
Hands on hips, flicking the feet out in front, bouncing on the toes hitting in a straight line.

Ankle Flickers--lateral ankle mobility
Hands on hips, flicking the ankles to the side and feet landing straight out, feet not coming together, bouncing legs straight out.

Open Hip Skip Reverse--hip mobility and overall coordination
Hands on hips, step backwards while bringing the leg up and out and down while skipping on the toe of the opposite leg that was brought up and out. Bring leg way up and out and down and keep shoulder square.

High Knee Karaoke--body symmetry
Moving the side, step withthe right foot over the left and bring the left foot behind the right leg and throw the right leg as high up as possible over the left leg and repeat in a skipping motion.

Lunge and Twist--thoracic spine mobility
With your arms held straight out and hands together, take a big step and lunge by dropping the knee to the ground and twist the body around to the same side with arms extended outward. Keep arms extended out the entrie time. Watch hands.

Crab Walk--shoulder, rotators and patella activation and conditioning
While sitting down extend legs with arms behind you, extend legs out and "walk" forward.

Inch Worm--core strength activation, dynamic Achilles tendon flexibility
Start in push-up position with arms extended and gradually "inch" your fee towards the hands, keeping the legs straight.

Good Mornings (Arm Rolls)--shoulder and body symmetry
Come up on toe with the arms swinging up high and backward with each step.

Go Steps--dynamic body symmetry and coordination
Short sprint movements like the A skips with knees brought up to 90 degrees, moving knees quickly and arms moving at 90 degrees like a sprint position.

Copyright; Robert E. Williams, 2006.