Dynamic Warm Up
Double Leg Squats
Carioca Both Directions
Hip Swings Left and Right, Front and Back
Lunges: To be completed with body in upright position. Use arms for balance, Hands not on knees.
Double Leg Squats: Body upright, Go down and up slowly, no bouncing.
A Skips: Short jerky skip. Use arms.
B Skips: Skip with kick out of front leg. Use arms.
High Knees: Keep body tall, lift knees to parallel to ground, keep foot flexed.
Butt Kicks: Move feet quickly but move forward slowly.
Power skips: Use exaggerated arms to drive skip as high as possible. Focus on height instead of distance.
Carioca: Keep hips and shoulders square. Use arms for balance. Bring trailing leg up high in front. Slowly.
Monster Walk: Reach opposite arm across to leg. Keep body upright.
Knee Hugs: Pull knee up to chest. Keep body tall.
Ankles: Pull ankle up toward waist.
Backward Strides: Use exaggerated arms, reach back with each leg for large steps, quickly.
Foot Drills: Step over a designated line with each foot quickly.
Double Leg Hops: Use exaggerated arms to propel standing broad jumps. Controlled jumps one at a time. No steps between jumps.
Single Leg Hops: Use exaggerated arms to propel long jumps on one leg. No steps between jumps.