Example session Following the guidelines below a dynamic warm-up could be structured in the following way: Perform a travelling exercise followed by a stationary exercise and work down the table continuously.
EXERCISE Travelling Walking
Walking with high knees
Stationary 20 m Ankle rotations 15/leg Front 20 m lunge
Walking Back backwards
20 m lunge
Walking Lateral butt kicks
20 m lunge Jogging
Low knee skipping
Lateral shuffle
10/leg 10/leg 10/leg 40 m Parallel squat 15 40 m Full squat 15 2x20 m Sumo squat 15
Jogging Straight leg carioca
Jogging Standing backwards
2x20 m abductor kicks 10/leg 20 m hamstring kicks 10/leg
Jogging Bentover butt kicks
High knee skipping
High knee carioca
Alternate Sprinting Straight 20 m arm circles 2x20 m Back slaps Shoulder leg bounding 20 m rolls
4x10 m Shoulder shrugs
20 m donkey kicks 10/leg
10 ea. way
15
10 ea. way
10 ea. way
At this point the technical coach can start introducing some technical sports-specific aspects to the warm-up with the strength coach controlling the progression in intensity.