These videos show you how to do dynamic warm-ups before participating in athletics.

Disclaimer – Before you do any of these exercises or any other, make sure to consult your doctor or physical therapist.

Heel Walk

1. Important: Stand straight up with a good posture.
2. Lift your toes off the ground.
3. For 40-50 feet, continue walking on your heels.

Toe Walk

1. Important: Stand straight up with a good posture.
2. Lift your heels off the ground by 3-5 inches
3. For 40-50 feet, walk on your toes.

Knee Hugs

• Important: Stand straight up with a good posture.
• Grab your left knee and pull it up with both your hands.
• For a few seconds, hold the position.
• Step forward, let go of your left leg and move to the right.
• Repeat this process 15-20 times per side.

Dynamic Hamstring Stretch

• Keep your legs together, and your arms outstretched.
• Slowly kick your thigh and straighten one’s leg by stepping.
• Begin by touching your toes to your hands, while keeping your knee straight. Then walk forward.
• This process can be repeated 10 times per side.
• It is important to keep your posture straight throughout the exercise.

Lunge with Rotation

• Stand straight with your shoulders back and feet shoulder-width apart.
• Move forward with your right foot, extending your leg and forming a half-kneeling position.
• Keep your spine straight and keep your core muscles engaged.
• As illustrated, you will need to hold that position while rotating your left shoulder and upper body towards the right.
• Remain upright and move forward.
• Next, extend your left foot and lunge forward.
• As shown, rotate your right shoulder and upper body to the left. Keep a straight, healthy posture.
• Remain upright and continue to move forward.
• This process can be repeated 10 times per side.

Power Skips

• Start with your feet shoulder width apart, your chest out and your shoulders back.
• One knee should be lifted as high as you can in a skipping motion.
• Keep your elbow at a 90 degree angle and lift the opposite hand up as illustrated.
• Place your foot on the ball of the foot, then repeat the skipping motion with the other leg and arm.
• This exercise can be repeated approximately 5 times on each side, and 2-3 times more.