Not so long ago, the warmup was often an overlooked element of physical activity. Often athletes would breeze through a couple stretches or kick around the soccer ball and call it good. Today, the dynamic warm-up has become a staple of any exercise routine for athletes ranging from amateurs to professionals. The dynamic warmup should take anywhere between 10-12 minutes and be done regardless if you about to hit the weights or play a sport.
A Dynamic warmup is called "dynamic" because you are moving as you stretch. Dynamic stretching is ideal as the core of any warmup routine because it activates muscles you will use during your workout, improve your range of motion, improve body awareness, enhance muscular performance, and work as injury prevention. There are many exercises that can be included into a dynamic warmup but here is an example of one to get you started. If there are any questions feel free to message me.
Goals of Workout
1) To properly prepare athlete for rigorous athletic activity
2) To actively stretch muscle groups that will be used throughout competition or activity
1) Knee to chest
2) External Lower leg rotation
3) Internal Lower leg rotation
4) Ankle Flips
5) Forward Lunge with Torso Twist
6) Backward lunge with overhead reach
7) High Knees
8) Butt Kickers
9) Inchworm with pushup
10) Punter walks