Dynamic Warm-Up Exercises Page 5
ADVERTISEMENT
1
2
3
4
5
6
7
8
9
10Jumping Jacks
Squat Jumps
Stand with arms at your sides, feet straight and
This exercise will be used to introduce the
close together
member to plyometric moves
Bend knees and jump up while spreading arms
Stand with feet slight wider than shoulder width
and legs at the same time.
apart.
Lift arms to ears and open your feet to wider
Squat down to a comfortable depth (this will
than shoulder width
vary from member to member)
As you return from jumping up bring your arms
Do not go below thighs parallel to the deck (i.e.,
back down to your sides and at the same time
a 90 degree bend in the knees)
bring your feet back together
Perform a vertical jump
Perform basic jumping jacks using the 4 count
Emphasis should be on proper form and
military cadence
technique NOT how high the member can jump
or the number of repetitions
Please remind them that they will land with “soft
knees” and with as little impact as possible
Jump Rope
Simulate jumping rope to prepare the body for
high impact activity
This should NOT be one of your first warm-up
exercises
Vary this exercise by using the following
techniques: double jump, single foot, and
alternating feet/shuffle.
ADVERTISEMENT
0 votes
Related Articles
Related forms
Related Categories
Parent category: Education