Dynamic Warm-Up Exercises (Page 8 of 10) in pdf

plyometric/jumping activity. The number one mistake is landing on a flat foot and with a lot of force.

This could increase the impact on joints so therefore, students are reminded of “soft knees” throughout

the exercise.)

Basic Aerobic Exercises:

1. Basic March with Wide March: Perform a 4-count march at normal stance width and then widen

your stance and perform a wide-march with 4-count repetitions. Repeat for a certain amount of

repetitions.

(Purpose: this exercise is very familiar to all Sailors-they learn this during boot camp. Remind

them that the height of the march and the speed will increase the difficulty of the exercise.)

2. Box Step: Start this exercise in a normal stance. Step forward and out with the right foot and then

forward and out with the left. Bring your right foot back to the starting position and then bring the left

foot back to the start. Your overall movement should mimic a “V”. Perform this exercise as a 4-count.

(Purpose: this exercise is used to warm up the lower body and to increase the range of motion of the

hips with wider steps. It could also be used to increase the heart rate during aerobics. Please also show

the students how you could make it more difficult by lower the body during the steps or increasing the

tempo-without compromising form.)

3. Toe Tap with Overhead Reach: Tap your feet from side to side. Take your right arm and perform an

overhead reach to the left and then take your left arm and perform an overhead reach to the right.

Repeat entire sequence on a four-count call for a certain amount repetitions.

(Purpose: this exercise is

used to increase the heart rate and also improve the range of motion of the back. Men may be hesitant

to perform this move since it looks like aerobics. To sell it to them, tell them it increases the range of

motion of the latissimus dorsi muscles, which are tight on most people. Also have them punch with their

hand instead of a reach. This will make the exercise “more masculine”.)

4. Hamstring Curl with Bicep Curl: While standing in one spot, perform alternating hamstring curls.

While performing the hamstring curls add bicep curls to get the arms warmed up. Perform this exercise

on a four-count call.

(Purpose: this exercise is used to warm up the ham string and biceps.)

5. Grape Vine: Start this exercise with a normal stance. Step to the left by crossing right foot behind the

left. Move left foot a step to the left to return to a normal stance and finish the sequence by bringing

your right foot and tapping it next to your left. Do the reverse sequence to the right. With a four-count

call, the first side step would be one, the foot crossing behind would be two, the next step would be

three, and the last foot tap would be four.

(Purpose: this exercise is used as a basic agility move and is

the foundation for the carioca/footwork exercise on Day #3. Men may be hesitant to perform this move,

so make sure you explain it is basic agility and also demonstrate the carioca at this point so they see how

it ties into the foot work session.)

Dynamic Warm-Up Exercises Page 8