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Train100 warm up

Dynamic Warm Up

Get your body ready to move, react, and play your best.

Follow along

Watch the dynamic warm up.

Use the video first, then keep the checklist open courtside when you know the sequence.

Phase 1

Move

2-3 min
  1. Slow jog2x down and back
  2. Jog forward / backpedal back2x down and back
  3. Side steps + arm swings2x down and back
  4. Carioca steps1x down and back
  5. High kneesDown
  6. Butt tapsBack
  7. Toe walk halfway / heel walk halfwayDown
  8. Hamstring kicksBack
  9. Knee-to-chest grabsDown
  10. Ankle grabsBack
  11. Monster walks1x down and back
  12. Diagonal steps forwardDown
  13. Diagonal steps backwardBack

Phase 2

Activate

2-3 min
  1. Squats5x
  2. Side lunges5x each side
  3. Squat jumps5x
  4. 90-degree squat jumps2x in each direction
  5. Shoulder circles5 small, 5 medium, 5 large, both directions
  6. Wrist circles5 each direction, both sides