Dynamic Warm-Up Routine

The Dynamic Warm-Up is a daily routine meant to activate muscle groups in an increasingly functional manner. A proper warmup is an essential part of our daily routine.

Cross Country Warm-Up Routine

​Basic Dynamic Stretches:
  • ​Toe Walk
  • Heel Walk
  • Walking Knee Pulls
  • Walking Piriformis Stretch
  • Walking Quad Pulls w/ Opposite Arm Extension
  • Frankensteins
  • Anteaters
  • Lateral Lunges
  • Skip and Scoop
  • High Knee Carioca
  • High Knee Runs
  • Butt Kicks
​
Hip Circuit (10 each exercise, each leg, on the ground):
  • Hip Rotations
  • Straight Leg Raises
  • Iron Crosses
  • ​Fire Hydrants

Cross Country Cool Down Routine

​Basic Dynamic Stretches:
  • Toe Walk
  • Heel Walk
  • Forward Lunges
  • Lateral Lunges
  • Single Leg Hops
  • A Skips
  • B Skips
  • ​High Knee Carioca
  • Backwards Run

Track & Field Warm-Up Routine

​Basic Dynamic Stretches:
  • Skip and Scoop
  • Open the Gate
  • Close the Gate
  • SLDL
  • Side Shuffle (both sides)
  • Carioca (both sides)
  • Backwards Run
  • Double Leg Pogo Jumps​

Ground Drills:
  • Side Lunge (foot down, adductor rock) - 5 reps on each side
  • Side Lunge (foot up, groin stretch) - 5 reps on each side
  • Single Leg Hip Lift (glute/hip activation) - 5 reps on each side​​​​