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    Gator Jack Series: - All Done Counting G-A-T-O-R-S

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    warrenbuirch
    This document outlines two warm up routines - a daily dynamic warm up and a game dynamic warm up. Both routines begin with a Gator Jack series and general mobility exercises. The daily routine includes additional dynamic mobility exercises focusing on the hips, hamstrings, and rocker series. The game routine is shorter and focuses more on dynamic warm up and mobility drills rather than stretching. Both routines aim to prepare the body for activity through a progression of movements.

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    © All Rights Reserved
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    Gator Jack Series: - All Done Counting G-A-T-O-R-S

    Uploaded by

    warrenbuirch
    109 views2 pages
    This document outlines two warm up routines - a daily dynamic warm up and a game dynamic warm up. Both routines begin with a Gator Jack series and general mobility exercises. The daily routine includes additional dynamic mobility exercises focusing on the hips, hamstrings, and rocker series. The game routine is shorter and focuses more on dynamic warm up and mobility drills rather than stretching. Both routines aim to prepare the body for activity through a progression of movements.

    Original Description:

    Oregon's Dynamic Warm-up

    Original Title

    Dynamic Warm Up

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    This document outlines two warm up routines - a daily dynamic warm up and a game dynamic warm up. Both routines begin with a Gator Jack series and general mobility exercises. The daily routine includes additional dynamic mobility exercises focusing on the hips, hamstrings, and rocker series. The game routine is shorter and focuses more on dynamic warm up and mobility drills rather than stretching. Both routines aim to prepare the body for activity through a progression of movements.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    109 views2 pages

    Gator Jack Series: - All Done Counting G-A-T-O-R-S

    Uploaded by

    warrenbuirch
    This document outlines two warm up routines - a daily dynamic warm up and a game dynamic warm up. Both routines begin with a Gator Jack series and general mobility exercises. The daily routine includes additional dynamic mobility exercises focusing on the hips, hamstrings, and rocker series. The game routine is shorter and focuses more on dynamic warm up and mobility drills rather than stretching. Both routines aim to prepare the body for activity through a progression of movements.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    of 2

    Hampton Roads Academy

    Daily Dynamic Warm Up

    Gator Jack Series – All done counting G-A-T-O-R-S


    Regular Jumping Jack
    Split Jack Forward
    Highland Fling
    Long Striders
    General Mobility
    Neck Clock – 5 Times Right and Left
    Arm Hugs – 5 Times held for a 3 count. Alternate which arm is on top.
    Long Arm Swings – Palm Up – 10 each way
    Arm Windmills Forward and Backward – 10 each way
    Trunk Circles – 5 times each way
    Prisoner Squats – 5 times
    Heel-Toe Raise – 10 times
    Prisoner Squats – 5 Times
    Reverse Lunge – 5 Times
    Dynamic Mobility
    Thrust Series – In Place
    Thrusts – 5 times
    Frog Thrusts – 5 Times
    Groiner – 5 Times
    Hip Flexor/Quad Series
    Donkey Kicks – 10 times for 2 legs: 5 times for each leg
    Fire Hydrant – 5 times each way for each leg
    ½ Speed Build up – 15 yards
    Walking Quad – 15 yards back
    ½ Speed Build up – 15 yards
    Knee Hugs - 15 yards back
    Skip and Scoop – 15 yards
    Elbow to Instep – 15 yards back
    Hip Series
    Lateral Lunge – 5 times each leg
    Crossover Squat – 5 each leg (Drop Leg behind)
    Crossover Lunge – 5 each leg (Leg crosses in front)
    ¾ Speed Build up – 15 yards
    Leg Cradle – 15 yards back
    ¾ Speed Build up – 15 yards
    Backward Wide Knee Skip – 15 yards – Step backwards with each leg focusing on
    bringing knees out to the side and back
    ¾ Speed Build up – 15 yards
    Low Walk – 15 yards back
    Hamstring Series
    Straight Leg March – 15 yards
    Hand Walk – 15 yards back
    Inverted Toe Touch – 15 yards
    Straight Leg Skip – 15 yards back
    Rocker Series
    Legs Spread – 5 Times
    Hurdler – 5 Times each leg
    Full Speed Build up – 15 yards
    Power Skip and Scoop – 15 yards back
    Full Speed Build up – 15 yards
    Power Skip and Scoop – 15 yards back
    Hampton Roads Academy
    Game Dynamic Warm Up

    Gator Jack Series – All done counting G-A-T-O-R-S


    Regular Jumping Jack
    Split Jack Forward
    Highland Fling
    Long Striders
    General Mobility
    Neck Clock – 5 Times Right and Left
    Arm Hugs – 5 Times held for a 3 count. Alternate which arm is on top.
    Long Arm Swings – Palm Up – 10 each way
    Arm Windmills Forward and Backward – 10 each way
    Trunk Circles – 5 times each way
    Prisoner Squats – 5 times
    Heel-Toe Raise – 10 times
    Reverse Lunge – 5 Times
    Dynamic Mobility
    Thrust Series – In Place
    Thrusts – 5 times
    Frog Thrusts – 5 Times
    Groiner – 5 Times
    Hip Flexor/Quad Series
    Donkey Kicks – 5 times for each leg
    Fire Hydrant – 5 times each way for each leg
    ½ Speed Build up – 15 yards
    Walking Quad – 15 yards back
    ½ Speed Build up – 15 yards
    Knee Hugs - 15 yards back
    Hip Series
    Lateral Lunge – 5 times each leg
    Crossover Squat – 5 each leg (Drop Leg behind)
    ¾ Speed Build up – 15 yards
    Elbow to Instep – 15 yards back
    ¾ Speed Build up – 15 yards
    Leg Cradle – 15 yards back
    Hamstring Series
    Straight Leg March – 15 yards
    Inverted Toe Touch – 15 yards back
    Rocker Series
    Legs Spread – 5 Times
    Hurdler – 5 Times each leg
    Full Speed Build up – 15 yards
    Full Speed Build up – 15 yards back

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