Hampton Roads Academy

Daily Dynamic Warm Up

Gator Jack Series – All done counting G-A-T-O-R-S
Regular Jumping Jack
Split Jack Forward – Legs in running exaggerated running motion, arms swing parallel to ground back and forth
across chest
Highland Fling – Exaggerated jumping jack w/ legs crossing at ankles and arms crossing at wrists above head and
in front of waist
Long Striders – Arms and legs move in place in exaggerated motion.
General Mobility
Neck Clock – 5X Rt & Lt – Neck in circular motion
Arm Hugs – 5X held for a 3 count. Arms hug chest after stretching backwards Alternate which arm is on top.
Long Arm Swings – 10 forward and back – Palm Up arms straight to side in a circle
Arm Windmills Forward and Backward – 10 each way
Trunk Circles – 5X rt & lt – bend at waist and move torso in circle
Prisoner Squats – 5X – Arms straight in front, body weight squat
Heel-Toe Raise – 10X – up on toes, rock back on heels
Prisoner Squats – 5X
Reverse Lunge – 5X – Drop one leg back and lunge backwards (like a single leg squat)
Dynamic Mobility
Thrust Series – In Place – Hands on ground, push up position w/ feet close to
hands and butt in the air.
Thrusts – 5X – Feet jump inside hands
Frog Thrusts – 5X – Feet jump outside of hands
Groiner – 5X – Alternate legs rt then lt outside rt or lt hand.
Hip Flexor/Quad Series
Donkey Kicks – 10 times for 2 legs: 5 times for each leg – Hands on Ground as thruster, but kick feet
in air to kick butt, like a donkey
Fire Hydrant – 5 times each way for each leg – 6 pt stance rotate leg in clockwise and ctr clock wise
motion like a dog peeing on a fire hydrant
½ Speed Build up – 15 yards
Walking Quad – 15 yards back – in walking motion grab ankle and pull up to stretch quad.
½ Speed Build up – 15 yards
Knee Hugs - 15 yards back – in walking motion pull knee to chest
Skip and Scoop – 15 yards – Skip/Bound high then scoop arms to ground
Elbow to Instep – 15 yards – Walking lunge w/ elbow to the instep
Hip Series
Lateral Lunge – 5 times each leg – Lunge to the side
Crossover Squat – 5 each leg (Drop Leg behind and squat)
Crossover Lunge – 5 each leg (Leg crosses in front and squat)
¾ Speed Build up – 15 yards
Leg Cradle – 15 yards back – Walking Motion grab ankle and knee and pull leg up.
¾ Speed Build up – 15 yards
Backward Wide Knee Skip – 15 yards – Step backwards with each leg focusing on bringing knees
out to the side and back
¾ Speed Build up – 15 yards
Low Walk – 15 yards back – Duck Walk w/ hands behind back
Hamstring Series
Straight Leg March – 15 yards – Walking motion kick leg up straight and touch hand
Hand Walk – 15 yards back – Touch toes w/ legs straight then walk hands forward to push up
position, then walk feet to hands
Inverted Toe Touch – 15 yards – walking motion touch toe on the ground w/ opposite hand
Straight Leg Skip – 15 yards back – Same as with straight leg march, but quicker.
Rocker Series – Begin seated and done similar to regular seated stretches, but rock back and squeeze knees to chest
between each rep
Legs Spread – 5 Times
Hurdler – 5 Times each leg
Full Speed Build up – 15 yards
Power Skip and Scoop – 15 yards back – Faster than before
Full Speed Build up – 15 yards
Power Skip and Scoop – 15 yards back
 Hampton Roads Academy
Game Dynamic Warm Up

Gator Jack Series – All done counting G-A-T-O-R-S

Regular Jumping Jack
Split Jack Forward
Highland Fling
Long Striders
General Mobility
Neck Clock – 5 Times Right and Left
Arm Hugs – 5 Times held for a 3 count. Alternate which arm is on top.
Long Arm Swings – Palm Up – 10 each way
Arm Windmills Forward and Backward – 10 each way
Trunk Circles – 5 times each way
Prisoner Squats – 5 times
Heel-Toe Raise – 10 times
Reverse Lunge – 5 Times
Dynamic Mobility
Thrust Series – In Place
Thrusts – 5 times
Frog Thrusts – 5 Times
Groiner – 5 Times
Hip Flexor/Quad Series
Donkey Kicks – 5 times for each leg
Fire Hydrant – 5 times each way for each leg
½ Speed Build up – 15 yards
Walking Quad – 15 yards back
½ Speed Build up – 15 yards
Knee Hugs - 15 yards back
Hip Series
Lateral Lunge – 5 times each leg
Crossover Squat – 5 each leg (Drop Leg behind)
¾ Speed Build up – 15 yards
Elbow to Instep – 15 yards back
¾ Speed Build up – 15 yards
Leg Cradle – 15 yards back
Hamstring Series
Straight Leg March – 15 yards
Inverted Toe Touch – 15 yards back
Rocker Series
Legs Spread – 5 Times
Hurdler – 5 Times each leg
Full Speed Build up – 15 yards
Full Speed Build up – 15 yards back