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Otterbein Football Lifts Defined

Otterbein Football Lifts Defined

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Published by methomas86

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Published by: methomas86 on Dec 16, 2009
Copyright:Attribution Non-commercial


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Dynamic Warm Up
Butt Kicks- Good running posture, Chest over toes, Arms pumping. Heel of foot should touch the hamstring. Not arace, get as many reps as possible.High Knees – Good running posture, Chest over toes, Arms pumping. Bring knees to at least bellybutton height. Not arace, get as many reps as possible.Exaggerated Cariocaes – Begin in normal football stance.Cross right knee up and over to your left elbowPower Skips - Similar to normal skipping, Key is explodingup in the air. Get as high as possiblePawing- Similar to high knees form running, whenknee is belly button level, snap the leg down.
Page 1
Dynamic Warm Up
Robot Kicks (straight) - Keeping the leg straight, hold armsstraight out, kick leg straight upB-Skip- two successive skips on each foot- rapidly- use paper running mechanics.Robot Kicks (Cross over) - Same as Straight leg Robot Kicksexcept you bring leg to opposite hand, brining the leg acrossthe body.Hip Swings - Standing on one leg, swing opposite leg acrossthe body. Keep leg straight, bring leg across the body andthen back, getting the leg as high as you can, at both ends of the swing.Prancing- Legs straight, lean forward, running on the balls of your feet.
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Dynamic Warm Up
Butt Bumpers - Stand back to back with partner, do nottouch. Partner A holds weight overhead as Partner B reachesup backwards to grab it. Partner B now brings weight downand places weight between legs. Partner A reaches thoughand grab weight from PaMB Rots- With a partner stand back to back with partner, partner A holds 10 lbs weight, on his signal he rotates histrunk to pass the weight to partner B, repeat process. Keep asstraight as possible. (Done Quickly)
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