Dynamic Warm Up for Physical Education

1) Dynamic Flexibility Standing

Done in a weight room or where there is limited space
A) Jumping Jacks- 15 seconds
B) Heel Toe Raises 15 seconds- move up onto your toes and
then back on your heels in a standing position
C) Toes In/Toes out- 15 seconds done very fast
D) Arms in, Arms Out 15 seconds- Done while standing pull
arms into your body hugging yourself then move arms all
the way out. (Also called hug yourself hug the world)
E) High Knee grab-15 seconds
F) Quad grab-15 seconds
G) Figure 4 grab- pull on lower leg and knee
H) High Kicks (Toy Soldiers) - 15 seconds
I) Robots to push press- 15 seconds
J) Shrugs with arms up high- 15 seconds
K) Trunk twist- 15 seconds done fast
L) Hang Jump Shrug- 15 seconds progress to full snatch
movement
M)Lunges 15 seconds- while standing switch leg that goes out
in front making sure knee does not go out in front of toes
N) Side Lunges for 15 seconds- while standing switch legs
each time
O) Backward Lunges- 15 seconds
P) Squats for 15 seconds- while standing in place
Isometric holds (15 seconds x 2 for each):
1. Have each student in push up position, make sure they are
contracting their abdominal muscles. Their elbows and
forearms should be on the ground for this activity.
2. Then have them lay on their side with one forearm on ground.
Make sure they are contracting their abdominal muscles. To

progress they can try to move their free leg and arm up at the
same time.
3. Hold Crunch position legs and trunk off ground.

2) Dynamic Flexibility Moving

When there is a 10-15 yard space available. Have groups of three
do these activities. Blow whistle to start each group of three.
Make sure the stay with their group and try to get as many reps as
they can with each movement.
Toe Walk- walking while moving up onto your toes
Arms in Arms out- Arms in, Arms Out 15 seconds- Done
while walking pull arms into your body hugging yourself then
move arms all the way out
Arm Circles while walking
High Knee Grab- while walking grab one leg with a high knee
then the other leg. This will help to stretch the gluteus
maximus muscle.
Figure 4 (grab lower leg)- This is another stretch for the
gluteus maximus and hamstring muscles. Grab the lower leg
just above the ankle and at the knee. Alternate each leg.
Quad Grabs- This is your common quad stretch with a walk
make sure you alternate legs and lean forward.
Toy Soldiers- This is an excellent stretch for the hamstrings,
Kick the legs up alternating just like a toy soldier would walk.
Get good extension on your kicks to stretch out those
hamstrings.
Walking sumos- Walk and squat down like a sumo wrestler,
these will help to stretch out the groin muscles.
Lunge walk- Clasp your hands behind your head. Step forward
and then drop into a lunge position. Do not allow the knee of
the forward leg drift forward of the toes, the back knee should
be just off the floor. The head is up and the back is arched the
torso should be leaning back slightly. Pause for a count of one
in the bottom position and then repeat with the opposite leg,
progressing forward with each step.

 Side Lunge walk- Turn sideways with the right shoulder

pointing in the direction you are going. Take a long lateral step
with the right foot. Keeping the left leg straight, sink the hips
back and to the right. Do not allow the right knee to drift
forward of the toes on the right foot, keep the back arched.
Pause for a count of one at the bottom, stand back up and then
pivot and repeat the movement with the left leg leading.
Lateral jog-move lateral one direction then switch sides
Jump High Skip
Buttkicks- Faster movement with back of the heel hitting your
butt going forward.
High Knees- Faster movement to activate muscle spindle
activity of the body and get ready for workout.
Isometric holds (15 seconds x 2 for each):
Have each student in push up position, make sure they are
contracting their abdominal muscles. Their elbows and
forearms should be on the ground for this activity.
Then have them lay on their side with one forearm on ground.
Make sure they are contracting their abdominal muscles. To
progress they can try to move their free leg and arm up at the
same time.
Hold Crunch position legs and trunk off ground.