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Dynamic Warm-up Routines 0804200820104911512

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Dynamic Warm-up Routines 0804200820104911512

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									                                                                                                                               Dynamic Warm-up Progression:
                                                                                                                                                           Water Sports 5-8




     Jump & Stick Warm-up #5                       Jump & Stick Warm-up #6                  Jump & Stick Warm-up #7                  Jump & Stick Warm-up #8
 1   Forward Jump - 2-2 Stick                      Lateral Jump - 2-2 Rebound               Forward Jumps - 1-1 Stick                Forward Jumps - 1-1 Continuous
 2   Lateral Jump - 2-2 Stick                      Forward Jump - 2-1 Stick                 Backward Jumps - 1-1 Stick               Backward Jumps - 1-1 Continuous
 3   Backward Jumps - 2-2 Stick                    Backward Jumps - 2-1 Stick               Lateral Jumps - 1-1 Stick Inside Leg     Lateral Jumps - 1-1 Skips Inside Leg
 4   Diagonal Jumps - 2-2 Stick                    Lateral Jump - 2-1 Stick Inside Leg      Lateral Jumps - 1-1 Stick Outside Leg    Lateral Jumps - 1-1 Skips Outside Leg
 5   Forward Jumps - 2-2 Rebound                   Lateral Jump - 2-1 Stick Outside Leg     Diagonal Jumps - 1-1 Stick               Diagonal Jumps - 1-1 Alt. Continuous
 6   Backward Jumps - 2-2 Rebound                  Diagonal Jumps - 2-1 Stick               Diagonal Jumps - 1-1 Alt. Stick          Forward Jumps - 1-1 Jog


   Dynamic Flexibility
 7 Arm Circles - 10 reps ea. way                   Arm Circles - 10 reps ea. way            Arm Circles - 10 reps ea. way            Arm Circles - 10 reps ea. way
 8 Wall Drills - 10 reps ea. way                   Wall Drills - 10 reps ea. way            Wall Drills - 10 reps ea. way            Wall Drills - 10 reps ea. way

     Specific Warm-up #1                           Specific Warm-up #2                      Specific Warm-up #3                      Specific Warm-up #4
 9   Squat Reaction Jumps (Hands-toes) x 10        Squat Reaction Jumps (Hands-Toes) x 10   Squat Reaction Jumps (Hands-Toes) x 10   Squat Reaction Jumps (Hands-Toes) x 10
10   Lying Back Posture (15secs)                   Lying Back Posture 1 Leg (15secs)        Lying Back Posture Kicking (15secs)      Lying Back Posture Kicking (15secs)
11   Lying Front Posture (15secs)                  Lying Front Posture 1 Leg (15secs)       Lying Front Posture Kicking (15secs)     Lying Front Posture Kicking (15secs)
12   Lying Side Posture (15secs)                   Lying Side Posture 1 Leg (15secs)        Lying Side Posture Kicking (15secs)      Lying Side Posture Kicking (15secs)
13   Ball - Swimmers Roll (10secs)                 Ball - Swimmers Roll (20secs)            Ball - Tuck (15secs)                     Ball - Tuck (30secs)


     These drills are done for 1/4 crt then swap legs
     These drills you need to switch sides at the halfway mark
     These drills you complete to half way then jog to the end

								
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