Warm Up Drills

Overview

Depending on your space, choose exercises that will loosen and warm up your body. Each exercise should be 30 s to 60 s duration with limited rest (~5-10 s) in between the exercises. Use only dynamic movement with increasing intensity as the work-out progresses.

  • Initiate: Jogging on the spot, carioca, heel (butt) kicks, high knees, jumping jacks
  • Power: Squats, jump squats, speed skating (side lunges)
  • Range: Inside/outside hip rotation, lunges
  • Speed: Shuffles, quick accelerations
  • Flexibility: Static stretching

The warm-up should take 5 to 10 minutes. There are more drills in the video than selected. The video time stamp [mm:ss] is shown if you are unsure of the exercise. The basic warm up drill that includes:

  1. Jog forward & backward [1:50]
  2. High knees [2:00]
  3. Heel (Butt) kicks [2:07]
  4. Single leg knee drives [2:13]
  5. Single leg heel kicks [2:21]
  6. Front leg swings [2:30]
  7. Side leg swings [2:40]
  8. Back leg swings [2:55]
  9. Lunges [3:08]
  10. Inside kicks [3:27]
  11. Calf raises [3:37]
  12. Squats [3:49]
  13. Inside/outside hip opening [4:02]
  14. 45 degree shuffle [4:20]
  15. Lateral shuffle [4:30]
  16. Diagonal shuffle [4:50]
  17. Short accelerations [5:10]
  18. Box shuffles [5:19]
  19. Static stretching