![]() Under/over the hurdles – under the hurdles laterally making sure to change direction half way. lunge forward with the right, then lunge lateral with the right). Walking lunges w/ side lunge – lunge walk forward then lateral lunge to the same side. Only one trip.Walking lunges on the way back. To move forward, swing the back leg through to take one giant step. Straight leg deadlift walk - reach both arms out to the side while attempting to lift one leg up to waist height. Hands are held at shoulder height and right foot goes up to the right hand. ![]() Straight leg skip – increases the dynamic stretch of the hamstring while activating the hip flexor. The key to this exercise is to maintain perfect posture. Emphasis is on maintaining an upright posture and getting a large number of feet contacts. High knee run – similar to running in place with a small degree of forward movement. Actively warm up the hamstrings as well as move the quads through full range of motion. Heel ups – shifts emphasis from the hip flexors to the hamstrings. No emphasis on height or speed only rhythmic action. Extend the hip of the supporting leg while rising up on the toes.Ī-skip – gentle skipping designed to put the hip musculature into action. High knee walk with external rotation – grasp the shin (instead of the knee) with a double overhand grip and pull the shin to waist height. Extend the stepping leg and get up on the toes. High knee walk – stepping forward, grabbing the shin of the opposite leg and pulling the knee towards the chest. DYNAMIC WARM UP (Perform before each conditioning session)
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