Willamette Striders Track Club

Dynamic Warmups

  1. Straight Leg Bounces (all others are based on this skill)
    Keys:
    • Feet stay under and behind the athlete (not a Goose Step)
    • Both legs locked at the knee
    • Both feet Dorsi flexed
    • Athlete Bounces from the balls of the foot.
  2. Cycle Right leg w/ 2 step between
    Start with Straight Leg Bounces then
    Keys:
    • Right Foot covers opposing Knee
    • Right Foot stays under knee
    • Right Foot is Dorsi Flexed when brought forward under knee
    • Left Leg stays straight with foot dorsi flexed.
  3. Cycle Left leg w/ 2 step between
    Keys:
    • Left Foot covers opposing Knee
    • Left Foot stays under knee
    • Left Foot is Dorsi Flexed when brought forward under knee
    • Right Leg stays straight with foot dorsi flexed.
  4. Cycle Alternate legs w/ 2 step between
    Keys:
    • Front Foot covers opposing Knee
    • Front Foot stays under knee
    • Front Foot is Dorsi Flexed when brought forward under knee
    • Back Leg stays straight with foot dorsi flexed.
  5. Cycle Right leg every step for 1/2 the distance
    Keys:
    • Right Foot covers opposing Knee
    • Right Foot stays under knee
    • Right Foot is Dorsi Flexed when brought forward under knee
    • Left Leg stays straight with foot dorsi flexed.
  6. Cycle Left leg every step for 1/2 the distance
    Keys:
    • Left Foot covers opposing Knee
    • Left Foot stays under knee
    • Left Foot is Dorsi Flexed when brought forward under knee
    • Right Leg stays straight with foot dorsi flexed.
  7. Left leg Gallups, Basically a Cycling action for heighth.
    Keys:
    • Left Leg in front.
    • Right Leg behind and straight
    • Both Legs stay in those positions
  8. Right leg Gallups, Basically a Cycling action for heighth.
    Keys:
    • Right Leg in front.
    • Left Leg behind and straight
    • Both Legs stay in those positions
  9. 3 Step Jumps for distance
    Keys:
    • Jog then Jump from the takeoff leg and land on other leg.
    • Keep a good takeoff position throughout.
  10. 30 meter Sprints
    Keys:
    • Keep speed low so positions and posture are maintained.

Variations (raising stress levels) of the Psychomotor Learning Progressions

Conclusion (3 minutes)