General Warm-Up Protocol

Follow the link at the bottom for the Event Specific Warm-Up Protocols

Feet & Focus
(sock- or barefeet)
1 minute Balance Stands (each foot)
Normal Walk (25m)
Evert Walk (25m)
Invert Walk (25m)
Pigeon Toe Walk (25m)
Duck Foot Walk (25m)
Backwards Toe Walk (25m)
Heel-Toe "Walk of Life" (25m)
Heel Walk (25m)
 
 Med Ball Warm-Up  Loco Warm-Up

Standing Partner Twists (x10 each)
Standing Figure-8's (x10 each)

Kneeling Partner Twists (x10 each)
Kneeling Figure-8's (x10 each)

Hammer Throws (x5 each)
OverHead Back Throws (x5)
Between Leg F
orward Throws (x5)

Straight & Lateral Switch Jumps (x20 ea)
Alternate with Crunches & Push-ups

Ankle Circles & Toe Grinds (x10 ea)

 5 min Build-up (Sweat) Run

Ankle Run -> Straight Leg Bounds (50m)
Ankle Circles (x10 each)
Backward Run Build-Up (50m)

Leg Swings (x10 each)

Ankle Run -> Straight Leg Bounds (50m)
Toe Grinds (x10 each)
Backward Run Build-Up (50m)

Super Leg Swings (x10 each)

 
Straight Lunge Walk/Walking Toe-Touches (x10 each)
Carioca (50m)
Zig-Zag Lung Walk/Walking Quad Stretches (x10 each)
Carioca (50m)
Leg Shakes & Arm Swings (25m)/Walking Medial Glute Stretches (x10 each)
Windmills (50m)
Lateral Lunge Walks/Hip Rotations (x10 each)
Windmills (50m)