Dynamic Warm-up

Dynamic warm-up/ ACL Prevention program

 

Dynamic warm-up

1. Mach A march 20yds
2. Line drill 20 yds
3. Toy soldier march 20 yds
4. Walk on heels 20 yds
5. Walk on Toes 20 yds
6. Walking Lunge 20 yds
7. Scorpion 5 each foot
8. Iron Cross 5 each foot
9. Carioca w/ high knee drive 2×15 yds
10.  fire hydrant 10 each side
11. Straight leg fire hydrant 10 each side
12. walkout 5

 

Form Drills

1. High knees w/hands on hips 2×20 yds
2. High knees w/arm action 2x20yds
3. A-Skip 2×20 yds
4. Back wards run 2×20 yds
5. Quick step carioca 2×20 yds

 

Stopping & Cutting

1. Run- stop athletic position
2. Run-cut left-AP
3. Run Cut right AP

 

Jumping & Landing

1. Squat thrust Jumps 10
2. Tuck jumps: 5
3. Leap ups: 20
4. Broad jumps: 3
5. Front to back line hops: 20 sec
6. Side to side line hops: 20 sec
7. single leg bound & hold: 3 reps each leg
8. 180 degree jumps: 2 each way