Dynamic Movement Warm Up

Objective

• -Prepare muscles and joints for training
• -Raise the heart rate progressively
• -Reduce injury risk with movement prep

Setup

1. 1Two lines of cones 20 yards apart.
2. 2Players spread along the start line.
3. 3Balls placed at the far line for the final phase.

How to play

1. 1Work through jogging, heel flicks, knee lifts, open and close the gate, lunges and side steps.
2. 2Build to two 70% strides and one 90% stride.
3. 3Finish with a ball each and light dribbling.

Progressions

• +Add ball work into each pattern
• +Partner mirror movements

Regressions

• -Shorter distances
• -Fewer patterns with more repetitions

Variations

• -Ball-based warm up in pairs
• -Add a fun tag game to finish

Common mistakes

• -Static stretching before the muscles are warm
• -Rushing straight into sprints
• -Sloppy technique on the movement patterns