UWA Strength & Conditioning Warm-Ups

Form Running

Exercise Distance Description

Pull your knee into your chest, then
twist your lower leg with your hands
Knee Cradle 2x10 yards (Down & Back)
up toward your hips alternating
while walking.
Drive your knees up as high as you
High Knees 2x10 yards (Down & Back) can for 10 yards, focus on height not
distance.
Straight leg kicks while touching the
Soldiers 2x10 yards (Down & Back) toe with the opposite arm,
alternating while walking.
“Butt Kicks”, but will take your heel
and try to touch the top of your
Hamstring Kicks 2x10 yards (Down & Back) hamstring/bottom of your glute with
the heel. Similar to high knees, this
focus on a motion similar to running.
Stride 20 yards and back, with 50%
50% Effort Stride 2x20 yards (Down & Back) effort of a sprint. Get a good kick
going.
Walking forward lunges, with
twisting your arms & torso back and
Forward Lunge w/ Trunk Rotation 2x10 yards (Down & Back)
forth while in the down position.
Alternate while walking.
Alternate a side squat, moving your
hips back, on the left and right leg.
Alternating Side Lunge 2x10 yards (Down & Back)
Once you complete, take a step and
repeat for 10 yards down and back.
Shuffle 5 yards, drive your knee and
Shuffle and Turn 2x10 yards (Down & Back)
hips open and explode 5 yards.
Carioca with exaggerating your
crossovers by twisting your hips for
Extreme Carioca and Turn 2x10 yards (Down & Back)
5 yards, drive your knee and hips
open and explode 5 yards.
Walking backward lunges, with
reaching your arms up above your
Backward Lunge w/ Backward
2x10 yards (Down & Back) head and back as far as you can go
Reach while in the down position.
Alternate while walking.
Backpedal 2x10 yards (Down & Back) Backpedal 10 yard down and back.
Alternate driving your knees up and
out to the side to rotate the torso and
Backward Open Hip Skip 2x10 yards (Down & Back)
leg backward. You will do a
backward “hopping” motion.
Stride 20 yards and back, with 75%
75% Effort Stride 2x20 yards (Down & Back) effort of a sprint. Get a good kick
going.

Exercise
Jumping Jacks
Crossovers
Bodyweight Squats
Bodyweight Good Mornings
Forward Arm Circles
Backward Arm Circles
Truck Rotations
Hula Hoop Rotations
Ankle Extension/Flexion
Ankle Eversion/Inversion
Forward Leg Swings
Side-To-Side Leg Swings
Ground Based (Lower Body) Warm-Up
Exercise
Foam Roll Circuit:
-Back (Upper, Lower, and Lats)
-Upper Legs (Glutes, Hams, Quads,
I.T. Bands.)
-Lower Legs (Calves, Front Leg)
Rolling “V” Sit-Ups
Fire Hydrant’s (Forward &
Backward)
Cossack Squat
Seated Piriformis Stretch
Mountain Climbers
Static Hip Flexor Stretch
Full Body Warm-Up
Reps Description
25 Typical Jumping Jack
Kick Feet Out and Cross Hand
25
over and under each other in front
Squat with hands in front or
15
behind your head
Cross hands over body, shift hips
15
back and let knees naturally bend
Forward arm circles to the side
10 (Gradually Get Bigger)
progressively getting larger
Backward arm circles to the side
10 (Gradually Get Bigger)
progressively getting larger
Arms out in front twisting side to
10 Each Way
side.
10 Each Way Hands on hip, do a “hula hoop”.
“Up and Down” motion with each
10 Each Ankle
ankle.
“Side to Side” motion with each
10 Each Ankle
ankle
Either standing or holding a
10 Each Leg stationary object for balance,
swing leg forward to backward
Either standing or holding a
10 Each Leg stationary object for balance,
swing leg side to side
Reps or Time Description
10-15 “Rolls” per body Take foam roller and sit/lay on area
area. Roll areas as looking to be rolled. Do not go to fast or
much as needed! slow, this is a massage for your muscles!
Start in V-position, rolling back so your
legs will come over your torso and toes
10-15
“touch” the floor above your head, back
into a V-position.
On all fours, rotate your knee & hips in a
10-15 Each Way circular motion opening the hips up. Draw
a circle
Similar to Alt. Side Lung, Heel down &
10-15 Each Leg
Toe Up sitting in the side squat
Sitting on a chair or bench, cross your legs
30 sec. Each Leg
over thigh, lean over and keep knee down
From push up position take your foot and
place it outside of hand on the same side.
10 Each Leg
Alt. this movement by “hopping” each leg
up to outside of hand.
2 Sets of 20-30 Seconds Stand in the bottom portion of a split squat
Each Leg position and hold it. Neutral Spine &
 Contract Glute
Jump Rope Warm-Up

Exercise Reps Description

Two Foot Hop 40 Basic Jump Rope
Right Foot Hop 40 Hop on your Right Foot
Left Foot Hop 40 Hop on your Left Foot
Side-To-Side Hop 40 Bounce Side to Side while Jumping
Front-to-Back Hop 40 Bounce Forward to Backward while Jumping