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    podunkasu
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    The document outlines the warm-up and stretching routine for an Argos football team. It includes a dynamic warm-up with running drills and stretches over 20 yards. This is followed by team stretches in lines with exercises like jumping jacks and leg stretches. If time permits, the routine concludes with plyometric exercises like squat jumps and split jumps.

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    The document outlines the warm-up and stretching routine for an Argos football team. It includes a dynamic warm-up with running drills and stretches over 20 yards. This is followed by team stretches in lines with exercises like jumping jacks and leg stretches. If time permits, the routine concludes with plyometric exercises like squat jumps and split jumps.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    55 views1 page

    Dynamic Warm Up

    Uploaded by

    podunkasu
    The document outlines the warm-up and stretching routine for an Argos football team. It includes a dynamic warm-up with running drills and stretches over 20 yards. This is followed by team stretches in lines with exercises like jumping jacks and leg stretches. If time permits, the routine concludes with plyometric exercises like squat jumps and split jumps.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Argos Football Dynamic Warm-Up & Team Stretch

    Dynamic Warm-Up: (8 lines for Majors and Seniors)


    - Coaches command to start is “set - hit”. Players breakdown on “set” and clap on “hit”

    1. High Knee run (20 yards)


    2. High Knee run (20 yards)
    3. Straight Leg March (20 yards)
    4. Quad Stretch (20 yards)
    5. Knee Hug, Lunge & Rotate (20 yards)
    6. Power Skip (20 yards)
    7. Power Skip (20 yards)
    8. Squat Push (20 yards)
    9. Squat Push (20 yards)
    10. Carioca (20 yards)
    11. Carioca (20 yards)
    12. Sprints: 5 yards, 5 yards, 10 yards, 10 yards, 15 yards, 15 yards, 20 yards, 20 yards

    Team Stretch: (Players stay in same 8 lines, 5 yards x 5 yards grid)

    1. ARGONAUTS JUMPING JACKS


    2. Feet Together straight down (hamstring)
    3. Feet Apart straight down (hamstring)
    4. Feet Apart hands to RT. & LFT. (hamstring)
    5. Hurdle Stretch to RT. & LFT. (groin)
    6. Seated Legs Apart Chest to Grass (groin/hamstring)
    7. Seated Butterfly (groin)
    8. Face Down Quad Stretch RT. & LFT. (quadriceps)
    9. Face Down Abdominal Stretch (Abs and back)
    10. Standing Neck Stretch DOWN, RT., LFT., UP (neck)

    Team Plyometrics: (If time permits)


    - Players stay in stretch formation, players jump on coaches “UP” command

    1. Squat Jumps x 20 (Squat Position, on coach’s command player jumps up and lands in squat
    position)
    2. Split Jumps RT. & LFT. x 20 ea. (Player starts in lunge position, on coach’s command player
    jumps and lands in lunge position)

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