Warm-Up Session 1: Dynamic Activation

running through cones

Objective: Activate Muscles and Improve Mobility

  1. Jogging and High Knees (2 minutes):
    • Begin with light jogging in place for 1 minute, gradually increasing intensity. Follow with high knees for an additional minute to engage hip flexors and warm up the lower body.
  2. Dynamic Stretching Circuit (4 minutes):
    • Perform dynamic stretches in a circuit format:
      • Leg swings (forward and sideways): 1 minute
      • Arm circles: 1 minute
      • Walking lunges: 1 minute
      • High kicks: 1 minute
  3. Agility Drills (4 minutes):
    • Set up cones in a zigzag pattern. Perform quick lateral movements, weaving through the cones. Emphasize agility and rapid changes of direction for 2 minutes. Follow with 2 minutes of quick foot taps on the spot.
Return to Trainings