Exeter High School Daily Dynamic Warm Up

TIGER Jack Series All done counting E-X-E-T-E-R-T-I-G-E-R-S

Regular Jumping Jack Split Jack Forward Legs in running exaggerated running motion, arms swing parallel to ground back and forth across chest Highland Fling Exaggerated jumping jack w/ legs crossing at ankles and arms crossing at wrists above head and in front of waist Long Striders Arms and legs move in place in exaggerated motion.

General Mobility
Neck Clock 5X Rt & Lt Neck in circular motion Arm Hugs 5X held for a 3 count. Arms hug chest after stretching backwards Alternate which arm is on top. Long Arm Swings 10 forward and back Palm Up arms straight to side in a circle Arm Windmills Forward and Backward 10 each way Trunk Circles 5X rt & lt bend at waist and move torso in circle Prisoner Squats 5X Arms straight in front, body weight squat Heel-Toe Raise 10X up on toes, rock back on heels Deep Lunge 5X Reverse Lunge 5X Drop one leg back and lunge backwards (like a single leg squat)

Dynamic Mobility
1. Thrust Series In Place Hands on ground, push up position w/ feet close to hands and butt in the air.
Thrusts 5X Feet jump inside hands Frog Thrusts 5X Feet jump outside of hands Groiner 5X Alternate legs rt then lt outside rt or lt hand.

2. Hip Flexor/Quad Series

Donkey Kicks 10 times for 2 legs: 5 times for each leg Hands on Ground as thruster, but kick feet in air to kick butt, like a donkey Fire Hydrant 5 times each way for each leg 6 pt stance rotate leg in clockwise and ctr clock wise motion like a dog peeing on a fire hydrant Speed Build up 15 yards Walking Quad 15 yards back in walking motion grab ankle and pull up to stretch quad. Speed Build up 15 yards Knee Hugs 15 yards back in walking motion pull knee to chest Skip and Scoop 15 yards Skip/Bound high then scoop arms to ground Elbow to Instep 15 yards Walking lunge w/ elbow to the instep

3. Hip Series
Lateral Lunge 5 times each leg Lunge to the side Crossover Squat 5 each leg (Drop Leg behind and squat) Crossover Lunge 5 each leg (Leg crosses in front and squat) Speed Build up 15 yards Leg Cradle 15 yards back Walking Motion grab ankle and knee and pull leg up. Speed Build up 15 yards Backward Wide Knee Skip 15 yards Step backwards with each leg focusing on bringing knees out to the side and back Speed Build up 15 yards Low Walk 15 yards back Duck Walk w/ hands behind back

4. Hamstring Series
Straight Leg March 15 yards Walking motion kick leg up straight and touch hand Hand Walk 15 yards back Touch toes w/ legs straight then walk hands forward to push up position, then walk feet to hands Inverted Toe Touch 15 yards walking motion touch toe on the ground w/ opposite hand Straight Leg Skip 15 yards back Same as with straight leg march, but quicker.

5. Rocker Series Begin seated and done similar to regular seated stretches, but rock back and squeeze knees to chest
between each rep Legs Spread 5 Times Hurdler 5 Times each leg Full Speed Build up 15 yards Power Skip and Scoop 15 yards back Faster than before Full Speed Build up 15 yards Power Skip and Scoop 15 yards back

Exeter High School Game Dynamic Warm Up

TIGER Jack Series All done counting E-X-E-T-E-R-T-I-G-E-R-S

Regular Jumping Jack Split Jack Forward Highland Fling Long Striders

General Mobility
Neck Clock 5 Times Right and Left Arm Hugs 5 Times held for a 3 count. Alternate which arm is on top Long Arm Swings Palm Up 10 each way Arm Windmills Forward and Backward 10 each way Trunk Circles 5 times each way Prisoner Squats 5 times Heel-Toe Raise 10 times Deep Lunge 5 times Reverse Lunge 5 times

Dynamic Mobility
1. Thrust Series In Place
Thrusts 5 times Frog Thrusts 5 Times Groiner 5 Times

2. Hip Flexor/Quad Series

Donkey Kicks 5 times for each leg Fire Hydrant 5 times each way for each leg Speed Build up 15 yards Walking Quad 15 yards back Speed Build up 15 yards Knee Hugs - 15 yards back

3. Hip Series
Lateral Lunge 5 times each leg Crossover Squat 5 each leg (Drop Leg behind) Speed Build up 15 yards Elbow to Instep 15 yards back Speed Build up 15 yards Leg Cradle 15 yards back

4. Hamstring Series
Straight Leg March 15 yards Inverted Toe Touch 15 yards back

5. Rocker Series
Legs Spread 5 Times Hurdler 5 Times each leg Full Speed Build up 15 yards Full Speed Build up 15 yards back