Dynamic Warm-Up

Objective

Activate muscles and raise heart rate before training with dynamic movement.

Equipment

• Cones

Instructions

1. 1

   Mark a 20-yard line. Perform each movement down and jog back: high knees, butt kicks, lateral shuffles, hip rotations, leg swings, and A-skips.

2. 2

   2 reps of each movement.

3. 3

   Finish with 2 light accelerations at 60% pace.

Coaching Points

• ✓ Movements should be controlled — this is activation, not a sprint.
• ✓ Increase range of motion gradually through the sequence.
• ✓ Stay tall and engaged — no slouching through the movements.

Age Notes

Variations

• → Add ball skills between each movement for a combined warm-up.