Dynamic Warm Up

8. Toe walking a. Begin by standing straight and tall feet shoulder width apart b. Lock knees and rise up onto tip-toes c. Without releasing heels to the floor, walk the length of the court d. Remember to stay upright and to not bring heels to the floor until exercise is complete Heel walking a. Begin by standing straight and tall with feet shoulder width apart b. Lock knees and roll back onto heels, lifting toes off the floor c. Without releasing toes to the floor, walk the length of the court Jog Forward Jog backward Side shuffle a. Begin standing upright with knees slightly bent and feet shoulder width apart b. Keep balls of feet on the ground c. Don’t scrape or drag back leg Side low shuffle a. Begin in a “ready” position in a quarter squat b. Push off with back leg and bring it to your front foot, then step out with front and bring back foot in again c. Repeat this sequence quickly to shuffle across the court d. Stay on the balls of your feet e. Stay low, but don’t drag your back foot Squat Switch a. Begin standing in a ready position b. Perform a body weight squat, maintaining proper squat form c. Come back up to standing and rotate 180 degrees on your right foot to face the opposite direction d. Repeat squat, stand, rotate on LEFT foot to face opposite direction e. Repeat this “squat-switch” technique to half-court line Inch Worm Push-up a. Begin standing upright b. Bend over and place palms on the ground c. Walk hands out into a push-up position d. Do one push up. e. Walk feet to hands and stand again f. Repeat Scorpions a. Lie flat on your stomach with your arms straight out on either side b. Lift one leg off of the floor c. Bend your knee and cross it over to your other side by reaching across your other leg while twisting your hips until your toe touches the floor. d. Hold, and then return to the starting position. e. Repeat with other leg Walking Hamstring Reach Walking Quad stretch