Dynamic Warm-Up Exercises (Page 6 of 10) in pdf

Alternative Dynamic Warm-Up Exercises

Low Impact

Exercises:

1. Pec Fly with Overhead Raise: With elbows bent to 90 degrees, raise your elbows to shoulder level

and move them back so they are in alignment with your body (arms should look like a field goal post).

This is your starting position. Bring your elbows together as if you were performing a pec fly. Once your

elbows/fist are touching (midline body), gently lift both arms up and over your head. Reverse this

exercise to get back to starting position.

(Purpose: This exercise is used to warm-up the chest muscle

and increase the range of motion of the arms while doing overhead motion. Explain how most

weightlifters have tight chest and triceps motion and this is also a good exercise to perform in the

weight room. It will also prepare the chest and arms for the push-ups.)

2. Chest Press / Shoulder Press: Simulate you are performing a push-up in the air in front of your body.

Once you get back to the starting position, then proceed into an overhead should press. Make sure you

use a narrow hand-stance and keep elbows tucked in during the shoulder press to ensure you are

engaging the tricep (back arm) muscle.

(Purpose: This exercise is used to prepare the body for the push-

up and overhead motions, such as the military press. Make sure the students understand the elbows

must stay in. Too often CFLs will stick their elbows out make a triangle with their thumbs and index

fingers of both hands. If they do this, they will NOT target the tricep muscle.)

3. Calf Raise with Simultaneous Neck Rotation: Perform a standing calf raise and rotate your head to

look over your right shoulder. Perform 10 repetitions to the right and switch it up and perform 10 to the

left (by looking over your left

shoulder). (Purpose: this exercise is used to warm up the calves and

provide range of motion to the neck. DO NOT have the students turn their neck from one side to

another or they will get dizzy. They should perform 5 reps to one side and 5 reps with a neck rotation to

the other side).

4. Toe Tap To the Front: Stand with your feet shoulder width apart. Gradually lift your left knee and

externally rotate your hip so you can tap the inside of your left foot with your right hand (your lower

body should be in a “figure 4” position”). Repeat this to the opposite side by touching your left hand on

the inside of your left foot. Continue to alternate this exercise from side to side.

(Purpose: This exercise

will be used to increase the range of motion of the hips (especially hip flexion and external rotation).

Make sure you tell the students that the majority of Sailors have tight hips, especially runners, and this

will improve performance. If you do not say this, this exercise does not seem effective to them.)

Toe

Tap to the Back: Stand with your feet shoulder width apart. Gradually lift your left foot behind you (like

a hamstring curl) and tap your foot with your right hand. Repeat to the opposite side by using your left

hand and right foot.

(Purpose: this exercise is used to warm up the hamstrings and also increase the

range of motion of the quadriceps.)

5. Line-Pulling to the Side/Front: Place feet slightly farther out with shoulder width and go into partial

squat. It is important you maintain a squat so that you engage your leg muscles during this exercise.

Simulate you are pulling line from a ship (repetitive motion of “tug of war”) with a 4-count for a certain

number of repetitions. Change positions from left side, front, and right side.

(Purpose: this exercise

simulates an important technique for Sailors to learn, especially if they are Fleet Sailors. With line

Dynamic Warm-Up Exercises Page 6

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