Warm Up Routine

The following is our standard dynamic warm up, it is suitable for all age groups.

Moving: (in lines from outfield foul line; 5-20m each way):
1. Side Skips (with arm swings)
• Stay lateral
• Arms swing laterally from side of hip to above shoulder-height o Be smooth and rhythmic

2. 360s
• Rotate fully while jogging, maintaining speed o Alternate directions

3. Carioca
• Move sideways (not 3⁄4)
• Trailing foot goes in front of other foot on one step, behind on the next o Be smooth and rhyhtmic

4. Frankensteins

• Alternate legs in a high front kick, stretching the hamstrings

• Control leg coming back down: keep it in the air for a short pause, then step onto that foot and

  swing other leg forward and up.

• Keep trunk up right and strong throughout

  5. Walking knee circles
  • Maintain control on support leg
  • Work to keep trunk in upright posture
  • Move circling knee through best range of motion (without moving trunk)

  6. Butt kicks (out) and then reverse butt kicks (coming back) o Trunk and head stay steady • Support leg firm and fully extended

  Sprint mechanics drills:

  7. Walking Knee-to-chest stretch
  • Alternatively pull each knee to chest while fully extending the support leg. Take one step forward

  between each repetition.

  8. Lunge walk with high lift

• Lowest position: trunk upright, long lunge with no wobbling, rear knee brushing ground, front

  knee remains behind front toe

• Highest position: no wobbling, support leg fully extended, other leg fully folded up.

  9. Sprinter‟s march
  • Remain tall throughout, taking short steps and adhering to high position described in lunge walk.

  Stress upright posture

  10. A-skip
  • Rhythmic version of Sprinter‟s March, with a small, rhythmic skip between each step. Emphasise

  folding the recovering leg up fully (see above): “toe over knee”.

  11. “3s”

• Jogging under control, rapidly lift and put down one leg every 3rd step (hence the name “3s”),

  using vigorous arm action at the same time.

• Emphasise getting that foot all the way up (toe over knee) and all the way down quickly.

  12. Flying 5m sprint
  • Players take a running start so as to be a top speed by 1st marker Run at absolute top speed to

  the 2nd marker (5m distance)

  13. 10m beach flag starts
  • Players lie chest down with both hands under chin, facing the direction to be sprinted

• At coach‟s call, get up as quickly as possible and accelerate hard past marker (10m distance)

Stationary:

14. Shoulder retraction and protraction

• Standing with arms extended forward at shoulder height

• Push shoulder forward, then pull them back as far as possible o Emphasise maximum movement

  of the shoulder blade

  15. Arm marches
  • Face down in pushup position, arms extended o Alternatively touch hand to same side shoulder

  o Try to hold trunk as still as possible throughout

  16. Lying supermans

• Lying on stomach with the shoulders, elbows and wrists lifted as high as possible off the ground,

  arms bent and fingers pointing forward past the head (as if in a horizontal surrender posture).

• Slowly extend the arms out in front of face, then pull slowly back, keeping elbows, wrists and

  hands high off the

• ground throughout.

  17. Swimmers
  • Face down in pushup position, arms extended o Alternatively touch hand to same side hip • Try to hold trunk as still as possible throughout

  18. Reverse swimmers

• Face up on hands and feet, trunk off ground, knees bent, arms extended o Alternatively touch

  hand to opposite side shoulder

• Try to hold trunk as still as possible throughout

  19. Arm swings. Keeping arms as tension- free as possible, swing them:

• up and down, in unison, then one up, one down

• across and back at chest height

• goals posts: cross arms in front, swing them then up and back to surrender position (stretches

  the pecs)

• back pats: alternatively swing arms up beside head, bending elbow to pat yourself on the back

  (stretches triceps) trunk twists: let arms swing like ropes while rotating trunk one way then the other