Homestead Girls CC Active Warm Up Routine
All are done in a distance of 40 meters
Warm up purpose – let the large muscles know “we are getting ready to work!”
Knee hug
Lunges – alternating legs and using running arms
Flatfooted marching - using running arms
Schoolyard skip – using running arms
Skip for height – using running arms
Skip for distance – using running arms
Knee cradle
Straight leg marching
Mule kicks – backwards – do not allow arms to touch the ground for balance
Butt kicks – using running arms
High knees – using running arms
Carioca – down and back
Finish with 3 or 4 x 75 to 100 meter build ups
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“H”ARD CORE ROUTINE
The objective is to be able to do each exercise for 1:00 and to move through the entire routine in
about 10:00 to 15:00. This routine can be done 4 to 5 times per week. Begin with time intervals of 20
seconds and build to 1:00 as the season progresses.
1.
3.
5.
7.
Prone Elbow Stand
Lateral Plank Left
Lateral Plank Right
Back hyper scissors; breast stroke
w/ arms
9. Indian sit crunch
2.
4.
6.
8.
Running V-Sit
Back hyper w/ flutter kick and crawl w/ arms
Flutter kick V-Sit – arms extended, flutter kick legs
Sit-ups – elbow to opposite knee
10. Scissors – over/under legs in V-Sit – arms straight out
MRTYL Routine
Clams – 8 each side
lateral leg raises – 4xtoe neutral, 4xtoe in, 4x toe out
Donkey kicks 8 each leg
Donkey Whips 5 each leg
Fire hydrant
knee circle forward – 8 times knee circle backward – 8 times
Hurdle trail leg drill forward/backward – 10 times
Lateral leg swing – 10 times
Linear leg swing – 10 times
Bent leg swing – 10 times