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GCJ's DYNAMIC WARM UP


by Laura Ramus, P.T., A.T.C.


What is the purpose of a warm up?

A warm up takes our body from a resting state and prepares it for the specific athletic activity in which we are going to participate. The warm up should increase your heart rate, increase your core body temperature and activate your nervous and muscular systems.

Based on this, why do players and coaches continue to use static stretches as their warm up? Probably, by habit!

A dynamic warm up can consist of as few as five exercises or as many as 20. The total time may range from 8 - 30 minutes.

Dynamic Warm up for the Hamstrings and Quads:
Stand sideways and hold a wall for balance. Swing one leg like a pendulum forward and backward - starting with small motion and increasing to large motion. Repeat 2 sets of 10 reps. Switch and perform the same hip swing on the opposite leg 2 sets of 10 reps.

Dynamic Warm up for the Groin and Gluteal Muscles
Stand facing a wall for balance. Swing on leg side to side like a pendulum. Start with small motion and increase to large motion - crossing the opposite leg. Repeat 2 sets of 10 reps. Switch and perform the same hip swing on the opposite leg 2 sets of 10 reps.


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