How to do a Dynamic Warm Up

Football Done Right Efficient Effective Coaching Methods and Strategies Hi welcome to Football Done Right an interactive coaching website created for coaches by coaches. My name is Coach Matt Stern today we’re going to be talking about Dynamic Warm Up. I use this warm up to ready my players for practice. Today we’ll start off with player one. We’re going to go through a progression, break down the drill step-by-step and then go through the entire progression. Today we’re going to start off a dynamic warm up. Player one is going to demonstrate the drills individually then at the very end we’re going to go through the whole process. Player one is going to start off a 75% sprint down, break his feet down change direction and sprint back. So player ready, go! [Player one demonstrating] Change direction and sprint back through. Very good! Player one is going to reset on the line increments at about 7 yards so as to be a 7 yards sprint down. Break your feet down, change direction and sprint straight back. Next drill is going to be high knees for reps. What we’re going to do is player one will drive his knee up to his chest and progress as he is going through his step motion. We’re going to have elbows bent at 90 degrees through a run progression bringing his hands from his ear to his pocket. Player one ready, do 7 yards, set, go, [player one demonstrating] good! What we want to emphasize is a lot of reps. I want to get the blood flowing to the muscles that he’s going to be using he’s gluts, he’s hip flexors, his hamstrings and his quadriceps. Player one will reset at 7 yards from the line. The next drill he’s going to stretch his gluts out all of his hip extensors, so he’s going to pull his knee up to his chest stretching his hamstrings, his gluts. Player one ready, set, go! [Player one demonstrating] He’s going to pull up. He wants his body upright and rigid back straight he’s going to pull his knee up and extend very good, pull it nice and high, nice high. You want to take it nice and slow or we want to incorporate movement so we have the blood flowing to the muscles he’s going to be using during athletic competition. Very good. So we had a high knee for reps, then a high knee stretch coming back. Next drill player one. He’s going to do a body movement run progression but kickers so he’s going to drive his heel to his but again elbows bent at 90 degrees bringing his hand ear to pocket keeping his body upright, chest upright, head straight going through 7 yards. Player one ready, set, go! Good, [Player one demonstrating] a lot of reps, body upright, kicking his heels to his butt, very good through 7 yards. Player one will reset at the yellow line at 7 yards. Again, we’re going to be stretching out so the next drill we’re going to drive his heel to his butt bringing his heel back and stretching out his quads all this hip extensors. Here we go player one ready. He’s going to step forward and set, go! [Player one demonstrating] Kick his heel to his butt and stretch keeping his body upright. Notice how he extends his body as he’s going through his progression stretching out his quad, stretching out his hip flexors. Good, very good through 7 yards. Player one is going to reset. He’s going to face me laterally. Next progression, he’s going to do a shuffle through 7 yards. He’s going to strike his feet down and change direction and shuffle back 7 yards. Notice that he’s feet will be working independently not bringing his feet together. Again, we want to be able to change direction at a drop of a dime so speed we’re going to be working independently. He’s going to shuffle down through 7 yards, change direction and shuffle straight back. Player one ready, set, go! [Player one demonstrating] The feet working independently, chest up, back straight, excellent, excellent, excellent! Notice his body was up right. He was in a good athletic position, shoulders were over his knees over his toes and he was ready to change direction. Next drill, he will stretch out his inner and outer thighs so again he’s going to be facing me laterally. He’s going to take a step to his left starting with his left foot. He’s going to lean in to it flexing his knee and bending keeping his right legs straight stretching out his inner thighs. The he will step and again stretch out his inner thigh. We’re going to go down on the left side; we’re going to go back on the right side. Player one ready, set, go! [Player one demonstrating] Again, he wants to keep his body upright positioning his leg so he’s knee doesn’t go over his toe. He’s going to step, stretch out his right leg very good through seven yards. When he finishes player one is going to reset, he’s going to come back to his right so he’s going to start stepping with his right foot getting a nice base of support underneath him keeping his left leg straight leaning in to it and stretching out his left inner thigh. Player one ready, set, go! Good, chest up back straight, excellent head up and stretching out on his left leg, excellent through the progression. The next drill we’re going to do it’s called tin soldiers what he’s going to do is he’s going to keep his leg straight driving his toe up to his outstretched hands. He’s going to come, extend through his left leg driving his toe up again to his out stretched arms through 7 yards. Set, go! [Player one demonstrating] Good make sure your body is nice and upright. Here he’s using his gluts; he’s using his hamstrings getting his hips ready for athletic competition, again through 7 yards. Player one coming back will do tin soldiers, again coming back same drill set, go! Good! Forcefully driving his toe up stretching out his hamstring, stretching out his gluts and again keeping the blood flowing to the muscles he’s going to be using during athletic competition. The next stretch will be a forward lunge. It will be a forward lunge. He will still forward with his right foot flex at the knee making sure that the knee stays over the toe, we don’t want to over extend the knee bending his back leg, keeping his hands up stretching out his hip flexors stretching out his gluts, his hamstrings and his quadriceps. He will progress to stepping with his left foot. Stretching out, again keeping the knee on the toe. He’s going to go down 7 yards in a forward lunge. He’s going to come back 7 yards in a reverse lunge. So we’re going to step backwards again keeping our hands up, body rigid, chest up settling into a reverse lunge driving up on this front foot. So we’re going down 7 yards in a forward lunge and come back 7 yards in a reverse lunge. Player one ready, set, go. [Player one demonstrating] He wants his body nice and upright, chin over his chest, knee over his toe, stretching out his hip flexors, stretching out his quadriceps, his hamstrings. When he settles at 7 yards, he’s going to go straight into his reverse lunge. Very good making sure you’re keeping your body nice and upright in a balanced athletic position, excellent. We’re going to finish off today’s drill with a sprint down and sprint back. This next sprint will be a 100%. He’s going to start at a sideline sprint through 7 yards, again break his feet down, change direction and sprint back through 7 yards. Player one ready, set, go! [Player one demonstrating] Good, player one should be warmed up and stretch by know so know he can do a whole sprint 100% down and 100% back. Thanks for viewing today. Again, my name is Coach Matt Stern for more drills like this or for more info on this drills, feel free to visit our website at www.footballdoneright.com or email me at info@footballdoneright.com. Again, thanks for watching.